Subject:
IRON MAN E-Zine: Issue #515:
The 10-Minute Muscle Maker
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TRY THIS AT YOUR NEXT WORKOUT
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The 10-Minute Muscle Maker
Q: If 4×10 [as in the 4X technique] is so effective at achieving both power and density for maximum muscle mass, why would one bother with 10×10? You wrote that a trainee should only stay on 10×10 for three to four weeks since staying on it longer may compromise the power component. If you believe 4×10 is clearly superior, why waste time on 10×10?
A: 10×10 is a PURE DENSITY shock tactic that can produce big gains in muscle size quickly–and you only do it on one key exercise for each bodypart. That means it takes only 10 minutes to thoroughly and completely blast a muscle into the growth zone–but we only recommend this pure density approach for a four-week shock phase…
Because 10×10 is almost all density, it’s ideal after six weeks of multi-angular power training–such as the Power Pyramid Program [Chapter 1 in X-traordinary Muscle-Building Workouts] or Jonathan’s Phase 1 Size Surge routine. Those prescribe HEAVY work sets in the 7-10 range.
In other words, you do power workouts for six weeks, then you move to pure density for four weeks–10×10 on one exercise for each muscle group. You take a weight with which you can get 20 reps, but you only do 10; rest 30 seconds, then do 10 more–and so on until you complete 10 sets of 10, although you shouldn’t get 10 reps on the last two sets. It takes 10 minutes and you’re done–and the muscle is primed for growth…
That’s done amazing things for trainees’ muscle size. Olympic coach Charles Poliquin often prescribes 10×10 for up to six weeks:
“To say this [10×10] program adds muscle fast is an understatement. Gains of 10 pounds or more in six weeks are not uncommon, even in experienced lifters!”
Many trainees respond so well to 10×10 DENSITY training because they’ve been on methodical power-oriented workouts for so long. That’s due to the misinformation that only heavy weights build muscle mass. Not true. A pure-density change can insantly create new muscle gains. Nevertheless, 10×10 can be monotonous after three to four weeks, so we recommend moving to something else–like 4X…
4X is more BALANCED, giving you both power AND density. For that you use a heavier weight than for 10X10 because you only do four sets with 30 seconds of rest between them. If you get 10 reps on your last, or fourth, set, you add weigh to that exercise at your next workout…
We’ve been sticking to 4X for months on end now as an experiment, and our progress in muscle size is exceptional. We usually add X-Rep partials to the end of the fourth set on many exercises.
Even so, standard 4X sequences can become monotonous. That’s one reason we’ve been experimenting with 3X pyramids–adding weight on each set with a 30-second rest between sets. Those provide more power with two weight increases and lower reps on each successive set (10,9,7).
The bottom line is that you need a number of ways to mix it up every few weeks to keep muscle gains on an upward peak. To put it another way: You gotta make a change to increase your gains! 10×10 is one more way to move forward in the mass-building fray.
Note: The 4X Mass Workout e-book is still $19.99, and to help you build a workout plan for the new year, we’ve just reduced the price of our X-traordinary Muscle-Building Workouts e-book to only $19.99 for a limited time. It’s 10 complete size and strength programs, inlcuding T/NT, 3D Power Pyramid, Volume/Intensity Fusion and X-Rep Reload. And you can integrate 4X sequences into any of those programs for big gains in muscle mass by spring…
Till next time, train hard–and smart–for BIG results.
—Steve Holman and Jonathan Lawson
www.X-Rep.com
NEW YEAR WORKOUTS–LIMITED-TIME $19.99 BEST-SELLERS: We’re offering each of these at their lowest price ever to get you big and ripped by spring. Click on the title you’re interested in for more info…
1) The 4X Mass Workout–fast, simplified supersaturation training for X-treme size
2) The X-traordinary X-Rep Workout–the latest update to our original X e-book
3) The X-centric Mass Workout–the negative-accentuated training manual
4) The Ultimate Fat-to-Muscle Workout–total body transformation training
5) X-traordinary Muscle-Building Workouts–10 complete mass programs
6) X-traordinary Arms–includes the 3D HIT workout system with big-arms routines
Latest release: The 4X Mass Workout—Fast Simplified Supersaturation Training for X-treme Muscle Size. It’s how many pro bodybuilders get big AND ripped as fast as possible for contests and photo shoots. You can use it for a blast of new mass in only a few weeks–and the workouts are quick. Guaranteed or your money back. Limited-time discount offer HERE.
MASS-BUILDING E-BOOKS…
X-SHOP: Find our original X-Rep e-book, as well as X Updates and Positions-of-Flexion mass-training guides…
X-WORKOUTS: Find specialized e-workout programs, including Power-Density, 10×10 and Eric Broser’s Power/Rep Range/Shock….
NEW: The X-traordinary SIZE SURGE Workout, Jonathan Lawson’s legendary two-phase mass program that packed 20 pounds of muscle on his frame in only 10 weeks. See all the changes he made to the original workouts, transcribed from his training journal. In printable templates so you can duplicate his incredible gains. You also get his eat-to-grow diet and streamlined no-frills supplement schedule, anabolic acceleration methods and loads of tips and tricks. Plus, an interview with a top-level bodybuilder who trains Size Surge style for incredible growth.
Newbies: If you’re a beginning bodybuilder, coming back from a layoff or a trainer who trains beginners, our new e-book, Quick-Start Muscle-Building Guide, is for you.
To follow the ITRC training program in “Train, Eat, Grow,” get a copy of the latest issue of IRON MAN.
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This Special Report was submitted by Jonathan Lawson and Steve Holman.
The IRON MAN Training & Research Team
www.ironmanmagazine.com
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