Iron Man Magazine

Subject:
IRON MAN E-Zine: Issue #691:
Max-Muscle-Size Do’s and Don’ts: Tips You Can Use to Get Huge

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TRY THIS AT YOUR NEXT WORKOUT
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Max-Muscle-Size Do’s and Don’ts: Tips You Can Use to Get Huge

Q: I just started using The 4X Mass Workout, and I can feel it working already. I even look bigger, but that could just be positive thinking. Lol. I want to grow as quickly as possible, so what are the mistakes people make with the 4X method? Are there any tips you can give me so I can gain 10 pounds of muscle?

A: While the speed at which you gain muscle mass is determined by your genetics, it’s way slower than it should be for most. That’s because most trainees don’t do everything right to maximize their individual size-building potential quickly. You’re on a better mass track than most with the 4X mass method. Here’s why….

Most people think they need to train heavy ALL THE TIME to maximize muscle growth. Not true–and that’s exactly why growth is so slow for most trainees. Studies show that longer tension times build the most size…

And that’s one of the biggest mass-building mistakes people make–their sets are over and done in about 20 seconds. You need to keep the muscle working for longer than that. Here’s what Jim Stoppani, Ph.D. says in is book The Encyclopedia of Muscle and Strength…

“The best TUT [time under tension] for STRENGTH is about four to 20 seconds per set and about 40 to 60 seconds per set for MUSCLE GROWTH.”

That’s why in our latest e-books we recommend one second to lift and three seconds to lower. That’s four seconds per rep, so if you get 10 reps, as we prescribe in the 4X e-book, you’ll hit the hypertrophic 40-second mark for serious sarcoplasmic size on every set…

In fact, former Mr. America winner Doug Brignole uses 4X and has built a lot of new muscle with it; however, he often likes to do many of the sets as a drops. For example, he will do curls, reduce the weight and immediately do another set of 10–then rest for 40 seconds before hitting it again.

Doug’s drop-set method increases tension time even more–and it’s worked amazingly well for him, even though he’s past age 50. Check him out…

On shorter-stroke exercises–like calf raises, wrist curls, crunches and even DB pullovers–you may want to up your reps to 12 or even 15. That’s because you will do many reps in only two to three seconds. Three seconds to lower seems too slow when you only have to move a few inches…

For example, we timed our calf raises, and we were only getting 30 seconds with 10 reps. An extra two or more reps will push it up to 40. Calves and forearms are high-endurance muscles, so they will respond best to even longer tension times. You may want to try higher reps, Brignole’s drop set method or even Pre-Ex 3X supersets on those muscles and other slow responders…

Longer tension times will build muscle fast. Look at many of the top CrossFit athletes. A lot of them are starting to look like bodybuilders, and they do quite a few reps with only moderate weights–almost never using extreme poundages for low reps.

In fact, many of the events are 20 reps–and the TUT is a minute or more per move. That’s why most CrossFitters show loads of impressive muscle–no mega weights necessary. [Note: We're not endorsing CrossFit--many of the exercises/events are dangerous and some, like chins, are performed ballistically--not good. We are about joint-friendly, controlled weight training to pack on more muscle.]

So 4X mass-building tip 1: Make sure every one of your sets lasts 40 seconds or more…

We’ll have other 4X-mass-method tips to get you big and ripped in the next e-zine.

Till next time, train hard–and smart–for BIG results.

–Steve Holman and Jonathan Lawson

www.X-Rep.com

Latest Release: The Pre-Ex 3X Mass Workout—Plus Drop-Set 4X, Rest/Pause 4X and the Perfect Mass-Building Split. This e-book merges the pre-exhaustion muscle-size method with 4X style mass training. 3 complete programs, including modified Pre-Ex 3X, no supersets required. Also, how Mike Mentzer used pre-ex and how you can alter it to get massive gains without anabolic steroids or overtraining–just BIG-MASS gaining.

Best-Seller: The 4X Mass Workout—Fast Simplified Supersaturation Training for X-treme Muscle Size. It’s how many pro bodybuilders get big AND ripped as quick 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. This e-book contains a complete Positions-of-Flexion program with midrange, stretch and contracted exercises designated with M, S and C so you can identify them.

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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Help us build the IRON MAN Research Team — Tell a friend! If you know someone who would benefit from Supplement Updates, Diet Tips and Freebies, forward them this e-zine or tell them to visit us at

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All Content (c) Copyright 2012 IRON MAN Magazine
All Rights Reserved

Subject:
IRON MAN E-Zine: Issue #749:
3 Steps to Ripped Mass–Sooner Rather Than Later

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3 Steps to Ripped Mass–Sooner Rather Than Later

Q: Now that it’s spring, what are the first things you do to start ripping up quicker? I want to see my abs before the end of summer this year.

A: The very first thing we do is clean up our diets. No more junk food–although in the beginning we do allow it on Sunday to boost our calorie load, which stokes the metabolism.

The second thing we do–and sometimes it takes a warm day or two for this to happen–is hit the gym with more intensity and a bit more volume…

That takes a sense of urgency, which can require some panic–like taking off your shirt to get some sun and seeing a few white rolls around your middle. Yikes.

Or driving over to a friend’s house for pool party, hitting a pothole and feeling your belly jiggle for 10 seconds after. Uh oh.

The third thing we do is add at least one X-centric, or negative-accentuated, set for each muscle group. That’s lifting in one second and lowering in six on every rep…

With each rep lasting seven seconds, you get almost one minute of tension time with 8 reps. That insures you get into the hypertophic tension-time zone AND get muscle burn for growth hormone release. GH is a key fat burner…

The slow negatives also produce more trauma in the myofibrils in muscle fibers. That’s key because it takes energy to repair those tears, and a lot of that comes from body fat. That’s why your metabolism burns hot for longer–often days. (There’s more on that in The Ultimate Fat-to-Muscle Workout, with X-centric worked into all the programs.)

One last thing. When the weather starts heating up, get out in the sun. Studies shows that getting your vitamin D levels up optimizes hormones that help you burn more fat. Follow those tips, and you’ll be beach ready just like that.

LOW-PRICE NOTE: The Ultimate Fat-to-Muscle Workout is now only $15 (regular price $39). Get it HERE <==

Till next time, train hard–and smart–for BIG results.

–Steve Holman and Jonathan Lawson
www.X-Rep.com

Newly Updated E-book: The Ultimate POWER-DENSITY Mass Workout 2.0 with SUPER TORQ training–ONLY $12…
The Updated Power-Density Mass Workout 2.0 is only $12 (regular price is $24). We’ve revised this classic e-book with new chapters and workouts, including an interview with Mr. America Doug Brignole on his unique high-rep mass method–and we’ve included his complete workout with what we call Super TORQ: Only one exercise per muscle with a 50-40-30-20-10 sequence. We also outline 2 more new programs, OUR Super TORQ routine, based on Doug’s but tweaked with a few standard sets, and a Power-Density version that has Super TORQ at one workout and heavy full-range Positions-of-Flexion training at the next. This is our most exciting e-book yet. For more on the updated Power-Density Workout 2.0 with Super TORQ (ONLY $12 for a LIMITED TIME), Go HERE <==

OTHER SPECIAL OFFERS…

LIMITED-TIME $14.99 to $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

7) 3D Muscle Building–the original Positions-of-Flexion mass-training manual

8) X-treme Lean—Fat-Burning and Nutrition Guide (with training too)

9) The Ultimate Power-Density Mass Workout

10) The Ultimate 10×10 Mass Workout

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To follow the ITRC training program in “Train, Eat, Grow,” get a copy of the latest issue of IRON MAN.

——————————————————————–

This Special Report was submitted by Jonathan Lawson and Steve Holman.
The IRON MAN Training & Research Team
www.ironmanmagazine.com

http://www.ironmanmagazine.com and click on FREE Training Newsletter.

*We DO NOT sell any subscriber e-mail addresses.

——————————————————————–
All Content (c) Copyright 2013 IRON MAN Magazine
All Rights Reserved

Subject:
IRON MAN E-Zine: Issue #752:
Full-Range Back-to-Basics Mass Workout–Simple But It Works

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Full-Range Back-to-Basics Mass Workout–Simple But It Works

Q: I just started reading up on your [Positions-of-Flexion] mass-building method. The full-range hit on each muscle makes so much sense that I can’t wait to try it. A friend said it helped him build 10 pounds of new mass in just six weeks. Where do I start? Is there a basic 4-days-per-week POF mass workout I can use?

A: We have POF in almost all of our e-books because it makes so much sense and has built so much muscle for so many–including us.

One of the best back-to-basics POF mass workouts is the 3D Power Pyramid Program, chapter 1 in the X-traordinary Muscle-Building Workouts e-book.

That program is a 2-way split, so you divide your body over Monday and Tuesday, then repeat on Thursday and Friday.

You basically do a 3-set pyramid on the big midrange move, so your reps go 8, 6, 3-4. Keep your form strict, but go heavy.

Then for the stretch- and contracted-position exercises you do one to two sets of 8-12 reps. Simple. For example, biceps is…

Midrange: Barbell curls (add weight each set), 3 x 8, 6, 3-4
Stretch: Incline curls, 1-2 x 8-12
Contracted: Concentration curls, 1-2 x 8-12

Right after we released this power-mass program, K.T. Fostoria wrote and said, “I’m 31 years old and started lifting weights shortly after I graduated high school. In 10 years of training I didn’t put on much muscle weight. Then I was introduced to 3D Positions of Flexion. I tried the Power Pyramid Program and went from 195 to 215 in two short months [almost 20 pounds of muscle in eight weeks]. Thank you very much for POF. Without it I might have given up.”

Pretty powerful stuff. Of course, K.T.’s results are some of the best we’ve had reported–but who knows what YOU can do till you try it on for size.

Is the program tough? Absolutely, but that’s what makes it so productive. Luckily each bodypart routine does not take long, so you don’t sap your recovery ability–but you do blast each target muscle hard through it’s full range of motion. That’s key for ultimate fiber activation and mass stimulation.

Also, the 3D Power Pyramid works well with the 4X moderate-weight, GROWTH-THRESHOLD method as well. You can do a 4X or 3X sequence on each exercise instead of heavy straight sets…

Pick a weight with which you can get 15 reps, but only do 10; rest 35 seconds, then do it again. Repeat for the designated number of sets, and on the last one–set 3 or 4–go all out to failure. If you get 10, add weight to that exercise at your next workout.

4X is great for older trainees–less joint stress–and it works well with almost all of the BIG 10 mass programs in the XMB Workouts e-book…

Those other program in XMB Workouts, many based on POF, include: X-Rep Reload, Traumatic/Nontraumatic (T/NT), Volume-Intensity Fusion and Heavy/Light. Plus there’s a bonus chapter on stretch-overload research.

Use them as listed or devise your own hybrid size-building routines. Lots of proven mass workouts you can use to get HUGE.

SPECIAL-PRICE NOTE: This question inspired us to put the X-traordinary Muscle Building Workouts e-book on sale at a rock-bottom price of ONLY $10–it was over $40 when it was first released. It contains the BIG 10 size-and-strength-building programs. Check it out HERE <==

OR grab XMB Workouts AND 3D Muscle Building, the original Positions-of-Flexion mass-building manual for ONLY $20 and save even more. Check out this combo-to-grow offer HERE <==
Till next time, train hard–and smart–for BIG results.

–Steve Holman and Jonathan Lawson
www.X-Rep.com

OTHER SPECIAL OFFERS…

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

7) 3D Muscle Building–the original Positions-of-Flexion mass-training manual

8) X-treme Lean—Fat-Burning and Nutrition Guide (with training too)

9) The Ultimate Power-Density Mass Workout

10) The Ultimate 10×10 Mass Workout

——————————————————————–

To follow the ITRC training program in “Train, Eat, Grow,” get a copy of the latest issue of IRON MAN.

——————————————————————–

This Special Report was submitted by Jonathan Lawson and Steve Holman.
The IRON MAN Training & Research Team
www.ironmanmagazine.com

http://www.ironmanmagazine.com and click on FREE Training Newsletter.

*We DO NOT sell any subscriber e-mail addresses.

——————————————————————–
All Content (c) Copyright 2013 IRON MAN Magazine
All Rights Reserved

Subject:
IRON MAN E-Zine: Issue #769:
New Muscle-Mass Tactic: TORQ Sandwich (no, it’s not a snack; it’s our get-big attack)

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TRY THIS AT YOUR NEXT WORKOUT
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New Muscle-Mass Tactic: TORQ Sandwich (no, it’s not a snack; it’s our get-big attack)

Q: At the X-Rep Facebook page I saw a mention of TORQ sandwich for building more mass. What is that?

A: Well, it’s not turkey and pork on whole wheat. It’s our wacky name for a method of training that can super-charge your mass gaining.

For those not familiar with TORQ, it stands for tension-overload repetition quantity. It’s an off-shoot of Mr. America Doug Brignole’s high-rep downward-progression method (Super TORQ). Here’s our standard 3-set TORQ drill…

Pick a weight with which you can crank out 25 to 30 reps–and get 30. Go to failure.
Rest 45 seconds, then go to failure again, getting 15 to 20 reps.
Rest 45 seconds and go all out one last time, hitting failure between 10 and 15 reps.

Ideally, your reps will go 30, 20, 15. By hitting those rep numbers, your tension times will be in the high-end hypertrophic zone–60 to 90 seconds.

Most bodybuilders never get that, so they miss out on some incredible growth. Researchers confirm that the time under tension for OPTIMAL muscle growth is 40 to 90 seconds. TORQ gets you there. (Most bodybuilders’ sets last around 20 seconds, the STRENGTH TUT; no wonder growth is so slow for most.)

So what is a TORQ “sandwich”? It’s based on the three Positions-of-Flexion exercises for each muscle–midrange, stretch and contracted. You use TORQ on the first exercise, midrange, and the last, contracted. For the middle stretch move you use standard heavy sets, resting one to 1 1/2 minutes between.

Studies show that there is a definite upsurge to muscle size from stretch overload–such as the animal study that produced a 300 percent mass increase after only 30 days of stretch-only “workouts.” Heavier stretch moves are a good hypertrophic catalyst to TORQ…

Let’s take the POF Tension-Overload 4X Mass Workout triceps routine from The 4X Mass Workout 2.0 e-book and give it a TORQ sandwich…

Midrange: Decline close-grip bench presses, 3 x 30, 20, 15
Stretch: Overhead extensions, 2-3 x 9-6
Contracted: Pushdowns, 3 x 30, 20, 15

You can do that for each muscle group in that 3-way split workout–or any POF program for that matter. Do it at every workout or alternate it with standard POF or other methods (TORQ is covered in the 4X 2.0 e-book. Brignole’s Super TORQ is in the Power-Density Mass Workout 2.0)…

Also, you may be able to add weight on each set of the first exercise, since you’re fresh, resting longer than standard 4X, and it’s a multi-joint move.

Try a TORQ sandwich to hit a new mega-mass groove.

Till next time, train hard–and smart–for BIG results.

–Steve Holman and Jonathan Lawson
www.X-Rep.com

Newly Updated E-books–ONLY $15 each…

The 4X Mass Workout 2.0. We’ve reloaded this best-selling muscle-building e-book with the new tension-overload method, quick high-rep 3X sequences that trigger ultimate mass. How? It pushes the growth threshold into the high-end of hypertrophic tension time (60 to 90 seconds)–something most bodybuilders never get. Plus, you trigger a growth explosion with the new 9-week phase-training Itinerary that has you hitting a different 4X and tension-overload workout every 2 weeks. Change to gain BIG! ONLY $15. Go HERE <==

The Power-Density Mass Workout 2.0. New chapters and workouts, including an interview with Mr. America Doug Brignole on his unique high-rep mass method–and we’ve included his complete workout with what we call Super TORQ: Only one exercise per muscle with a 50-40-30-20-10 sequence. We also outline 2 more new programs, OUR Super TORQ routine, based on Doug’s but tweaked with a few standard sets, and a Power-Density version that has Super TORQ at one workout and heavy full-range Positions-of-Flexion training at the next. This is our most exciting e-book yet. ONLY $15, Go HERE <==

OTHER SPECIAL OFFERS…

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

7) 3D Muscle Building–the original Positions-of-Flexion mass-training manual

8) X-treme Lean—Fat-Burning and Nutrition Guide (with training too)

9) The Ultimate Power-Density Mass Workout

10) The Ultimate 10×10 Mass Workout

——————————————————————–
To follow the ITRC training program in “Train, Eat, Grow,” get a copy of the latest issue of IRON MAN.

http://www.ironmanmagazine.com and click on FREE Training Newsletter.

*We DO NOT sell any subscriber e-mail addresses.

——————————————————————–
Visit the Home Gym Warehouse online store for the latest books, videos and equipment specials at
http://www.home-gym.com

Subject: IRON MAN E-Zine: Issue #791:
Before-After Photos: 4X Muscle-Mass Gains (amazing 14-week results)

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Before-After Photos: 4X Muscle-Mass Gains (amazing 14-week results)

Q: I’ve just started using the 4X mass method. Feels awesome. My aching shoulder already feels like it’s healing and the pumps are super huge. But should I try to use some heavy weights on exercises I can do without pain? I just want to make sure I get bigger. Will 4X alone do it?

A: In a recent e-zine we mentioned that 54-year-old natural pro bodybuilder Dave “Texas Shredder” Goodin used 4X almost exclusively after his shoulder surgery to get back in phenomenal shape. That’s because he couldn’t use heavy weights on most exercises…

He did 4X sequences–15RM weight, do 10; rest 30 seconds, do 10 more, etc. for 4 sets. And he also did some high-rep sets similar to TORQ on a few moves. Here are his results after 14 weeks (after photo by Lloyd Terry)…

Pretty incredible. Remember, that was ONLY 14 Weeks with workouts dominated by 4X. Dave was focused on the Europa physique competition, and he looked incredible when he hit the stage, as you can see.

We will get his exact training routine soon, but for now know that he often started with high-rep sets, especially for his recovering shoulder…

“I remember during the first few weeks of contest prep I was performing 25 to 30 reps of overhead DB presses with a 30-pound dumbbell (pre-injury I could do 10 reps with 80-pound DBs). Obviously I felt that I needed to lift a heavier weight (since I could do that many reps). But, when I tried to lift the 35-pound dumbbells, I got a sharp stabbing pain in the shoulder. So I stayed with the lighter weight and just kept doing very high reps [on presses].”‘
He followed that TORQ-like first exercise with 4X sequences on most of his other shoulder moves. In other words, mega heavy weights never came into play. It was moderate-weight growth-threshold training all the way. Yet he looked mighty good after 14 weeks. Here’s another before and after…

We’ve been following his lead and using TORQ to begin many of our bodypart workouts with great results. For example, starting shoulders with a 30-20-15 sequence on machine presses, 45 seconds between sets. The pump is unreal–and on the exercises that follow, you get a better mass-building feel.

We’ve had shoulder-joint problems in the past (thanks, heavy bench presses), but with this style of training every joint feels great. And delt mass is still moving forward at a rapid rate.

To be fair, Dave was regaining muscle, but still, his return to massive form was an incredible feat–and at age 54. In fact, we think he looked bigger than ever…

We encourage everyone to give TORQ and 4X a try to increase muscle size. It works. Ask the Texas Shredder.
LIMITED-TIME SPECIALS…

Get The 4X Mass Workout 2.0 and The Power-Density Mass Workout 2.0 (both with TORQ) together for ONLY $20. More info HERE <==

3D Muscle Building, the official Positions-of-Flexion mass-building manual, is only $10 (regular price is $39). More info HERE <==

Till next time, train hard–and smart–for BIG results.

–Steve Holman and Jonathan Lawson
www.X-Rep.com

Newly Updated E-books–ONLY $15 each…

OTHER SPECIAL OFFERS…

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

7) 3D Muscle Building–the original Positions-of-Flexion mass-training manual

8) X-treme Lean—Fat-Burning and Nutrition Guide (with training too)

9) The Ultimate Power-Density Mass Workout

10) The Ultimate 10×10 Mass Workout

——————————————————————–
To follow the ITRC training program in “Train, Eat, Grow,” get a copy of the latest issue of IRON MAN.

http://www.ironmanmagazine.com and click on FREE Training Newsletter.

*We DO NOT sell any subscriber e-mail addresses.

——————————————————————–
Visit the Home Gym Warehouse online store for the latest books, videos and equipment specials at
http://www.home-gym.com

Subject: IRON MAN E-Zine: Issue #801:
TORQ Torch: Cut Back for More Mass?

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Spike Your Mass: How to Use the Power of Progression to Get Huge

Q: Do you ever figure out the tonnage of your workouts? By that I mean the amount of weight times the reps you lift at each. It seems like to make progress, you would need to increase that number so you are going up in weight every workout.

A: We used to train in an attempt to get stronger at every workout. It was frustrating and unrealistic–plus we got a lot of injuries. If you could get stronger every time you hit the gym, you’d be benching 1,000 pounds in two years.

Of course, when you’re young, getting stronger is a priority–and it can help you build a good base. So we encourage it for those starting out at an early age (the original Size Surge 2.0 is a great 10-week program for that)…

But these days we’re all about change to gain. In other words, we try to switch up our workouts in an attempt to keep the muscles adapting to new stress.

Different workouts can continuously spur new hypertrophy–and with moderate-weight growth threshold methods, we do it without crushing our joints…

Granted, our workouts are random–and the “tonnage” as well as the workload zig-zags–but it’s an interesting “fun” way to train. Variety is very high with TORQ–tension-overload repetition quantity (30-20-15)–Super TORQ (50-40-30-20-10), growth-threshold 3X/4X, downward-progression 4X (adding weight to each set so the reps decrease) and progressive-speed 4X (X-centric, standard sets, X-celeration).

If you’re more into a methodical approach so you know you’re gradually moving up the progression ladder, use volume. There’s an example in The 4X Mass Workout 2.0 e-book, the 9-week Density-for-Immensity Phase-Training Itinerary. Here’s how it works…

In two-week blocks you gradually ramp up workload with 4X first, then TORQ (30-20-15), etc. over eight weeks. After that you back off at week 9.

Another progression option is with simple set increases every week or two. For example, if you’re using three-exercise Positions of Flexion for each bodypart, start with a 3X sequence on each (9 sets total). The next week, make one exercise a 4X (10 sets). The week after that change another 3X to a 4X–and so on…

You can even move up to 5X if you’re still recovering well; however, a 5X sequence on ALL three Positions-of-Flexion exercises might be a bit much for many trainees.

After six or eight weeks, back off–revert to 3X on each exercise or use a different tactic. That could be Super TORQ (50-40-30-20-10) on ONLY one exercise for each bodypart (see Mr. America Doug Brignole’s Super TORQ routine in The Power-Density Mass Workout 2.0 for a good example).

It’s the power of progression and change to gain.

Till next time, train hard–and smart–for BIG results.

NOTE:

Get The Power-Density Mass Workout 2.0 and The 4X Mass Workout 2.0HERE <==

Get 3D Muscle Building, the official Positions-of-Flexion mass-building manual, HERE <==

Till next time, train hard–and smart–for BIG results.

–Steve Holman and Jonathan Lawson
www.X-Rep.com

Newly Updated E-books–ONLY $15 each…(or BOTH for $20)…

OTHER SPECIAL OFFERS…

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

7) 3D Muscle Building–the original Positions-of-Flexion mass-training manual

8) X-treme Lean—Fat-Burning and Nutrition Guide (with training too)

9) The Ultimate Power-Density Mass Workout

10) The Ultimate 10×10 Mass Workout

——————————————————————–
To follow the ITRC training program in “Train, Eat, Grow,” get a copy of the latest issue of IRON MAN.

http://www.ironmanmagazine.com and click on FREE Training Newsletter.

*We DO NOT sell any subscriber e-mail addresses.

——————————————————————–
Visit the Home Gym Warehouse online store for the latest books, videos and equipment specials at
http://www.home-gym.com

IRON MAN E-Zine Issue #814:
“Radical” New Diet for Mass and Cuts

www.ironmanmagazine.com

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“Radical” New Diet for Mass and Cuts

Q: Steve’s “roller-coaster size-shreds” diet [in the new Super Size Crash Course] has me rethinking my plan. The results he got with it are spectacular, but I have a few questions. He lists his two ultra-strict diet days a week, but how did he eat on the other five days? Also, how was he training, and what was his cardio?

A: Yes, his results were fairly “spectacular,” as the pics above show (there are more in the e-book; apologies for the crummy iPhone 3 images–old man needs a new phone. Lol). Those results were after about 8 weeks on the new diet.

The reason for going on the controversial eating plan with 2 “extreme” days a week was the sluggishness of Steve’s fat-loss on his standard ripping diet…

Here’s what happened: He began his normal cutting phase in spring, but soon noticed that he was getting stringy as summer progressed (the above before photo). It seemed as though his older body/metabolism wanted to hold fat and burn muscle more than usual.

At 54 his body just wasn’t responding to his normal methodic gradual calorie reduction he’d used for years, so he tried a radical approach–2 extreme days per week.

It worked, melting some body fat and, unexpectedly, helping him put on muscle mass. Notice that his arms got markedly bigger as his abs got sharper. His other five “diet” days were still fairly strict, six moderate high-protein meals a day…

His calories on those “normal” days were around 1700, with protein at 200 grams and carbs around 130 to 150 grams. Fat was the remainder of the calories–mostly from eggs and nuts. Remember, those are his NON-diet days…

It was the two “radical-reduction” days that made the difference. Calories dipped significantly with a strategic meal spacing to tap into more body fat. He tried to keep those to non-workout days to minimize any muscle loss, as he explains in Chapter 8 of The Ultimate Super Size Crash Course.

His training stayed the same–only moderate-weight TORQ, 4X, etc.–hitting it four days a week with a routine very similar to the one Jordon used in Phase 2 that’s outlined in Chapter 4 of the SSCC–no ultra-heavy training.

Downward-Progression 4X was the heaviest he went; however, the short rests between sets with that method prevent joint-jarring poundages even though weight is added to each of the four sets…

His weight workouts took about 50 minutes. He did cardio only two days a week–3-mile run/walks each time.

Steve is off the diet now but will reinstate it right after the big Thanksgiving feast. An “extreme” diet day right after is a good idea too to minimize fat deposition. One extreme day a week through the winter is his next experiment–to see if it keeps him leaner than int he past…

No matter what your age, if you have trouble losing fat, you may want to try really dipping your calories on two nonconsecutive days a week. It can even help you build more muscle as it did for Steve (there are anabolic properties, as documented in the research it’s based on).

The “roller-coaster” diet is one more addition to your size-and-shreds ammunition.

Note: The Super-Size Crash Course is our latest and most exciting e-book yet. It includes Jordon Williamson’s 18-pounds-of-muscle-in 12-weeks program plus alternate workouts and Steve’s radical new 2-Days-On, Muscle-Up, Fat-Gone Diet. Add it to your mass-building library for ONLY $19 HERE <==

Till next time, train hard–and smart–for BIG results.

–Steve Holman and Jonathan Lawson
www.X-Rep.com

Newly TORQ-ed E-books–ONLY $15 each…(or BOTH for $20)…

OTHER SPECIAL OFFERS…

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

7) 3D Muscle Building–the original Positions-of-Flexion mass-training manual

8) X-treme Lean—Fat-Burning and Nutrition Guide (with training too)

9) The Ultimate Power-Density Mass Workout

10) The Ultimate 10×10 Mass Workout

——————————————————————–
To follow the ITRC training program in “Train, Eat, Grow,” get a copy of the latest issue of IRON MAN.

http://www.ironmanmagazine.com and click on FREE Training Newsletter.

*We DO NOT sell any subscriber e-mail addresses.

——————————————————————–
Visit the Home Gym Warehouse online store for the latest books, videos and equipment specials at
http://www.home-gym.com

IRON MAN E-Zine Issue #826:
Size and Shreds Now: Jacked Fat-to-Muscle Workout

www.ironmanmagazine.com

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TRY THIS AT YOUR NEXT WORKOUT
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Size and Shreds Now: Jacked Fat-to-Muscle Workout

Q: I know that the short rests between sets with 4X have fire up fat burning with growth hormone. How can I use 4X in The Ultimate Fat-to-Muscle Workout? Where would you suggest I put it, or should I use it at all?

A: The Ultimate Fat-to-Muscle Workout has you train each muscle group only once a week. That’s because you use heavy sets as well as X-centric and high reps for more fiber micro trauma–which encourages fat burning as well as muscle-fiber remodeling…

If you’re younger, you should keep the heavy pyramid on the first big compound exercise. Use 4X on the contracted exercise to END each bodypart. For example, your lat routine would be…

Midrange: Pulldowns (pyramid), 3 x 9, 7, 4-6; (X-centric) 1 x 8
Stretch: DB pullovers, 1 x 7-9; (X-centric) 1 x 8
Contracted: Stiff-arm pulldowns (4X), 4 x 10

If you’d rather not use heavy training because you’re older or you have joint problems, do 4X on the FIRST exercise…

Midrange: Pulldowns (4X), 3 x 9, 7, 5; (X-centric) 1 x 8
Stretch: DB pullovers, 1 x 7-9; (X-centric) 1 x 8
Contracted: Stiff-arm pulldowns, 2 x 15-20

Notice that you do a 4X sequence on pulldowns, but the fourth set is X-centric, lifting in one second and lowering in six. You will need to reduce the poundage for that last set.

Make your chosen 4X adjustment for each muscle, and prepare for a significant fat-to-muscle hustle.

Best-Seller On Sale: Complete workouts, diet tips, cardio myths, ripping supplements–The Ultimate Fat-to-Muscle Workout is only $10 for a limited time HERE <==

Till next time, train hard–and smart–for BIG results.

–Steve Holman and Jonathan Lawson
www.X-Rep.com

Note: The Super-Size Crash Course is our latest and most exciting e-book yet. It includes Jordon Williamson’s 18-pounds-of-muscle-in 12-weeks program plus alternate workouts (moderate-weight for older trainees). Also includes the new Progressive-Speed 4X mass method and Steve’s radical new 2-Days-On, Muscle-Up, Fat-Gone Diet. Add it to your mass-building library today. More infoHERE

Newly TORQ-ed Up E-books–ONLY $15 each)…

OTHER SPECIAL OFFERS…

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

7) 3D Muscle Building–the original Positions-of-Flexion mass-training manual

8) X-treme Lean—Fat-Burning and Nutrition Guide (with training too)

9) The Ultimate Power-Density Mass Workout

10) The Ultimate 10×10 Mass Workout

——————————————————————–
To follow the ITRC training program in “Train, Eat, Grow,” get a copy of the latest issue of IRON MAN.

http://www.ironmanmagazine.com and click on FREE Training Newsletter.

*We DO NOT sell any subscriber e-mail addresses.

——————————————————————–
Visit the Home Gym Warehouse online store for the latest books, videos and equipment specials at
http://www.home-gym.com

Subject:IRON MAN E-Zine: Issue #844:
More Mass, Less Fat, Slow Reps (new research)

www.ironmanmagazine.com

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More Mass, Less Fat, Slow Reps (new research)
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Q: So I’ve read that I should include negative-accentuated (X-centric) sets to burn fat and build muscle at the same time. Should I do entire workouts with it or just a set or two for each muscle group? I need to get bigger and more ripped for summer fun.

A: Our version of NA training is what we call X-centric. You take your 15-rep-max poundage and lift in 1 second and lower in 6…

That means each rep takes 7 seconds–and you should get around eight total reps. That equates to almost a full minute of tension time on the target muscle. But it’s more than that…

While the longer tension time builds sarcoplasmic size–expands the muscle energy fluid–the slow negative, or eccentric, stroke whittles microtears in the myofibrils…

That “trauma” can also trigger a different kind of growth–thickening the fibers. In addition, the repair of those tears requires a mobilization of body fat…

So you are getting a true fat-to-muscle reaction. In other words, X-centric sets breed transformation success…

We just received a pre-publication copy of a new book by Ellington Darden, Ph.D., The Bodyfat Breakthrough. In it he presents numerous before and after photos of his “subjects” who used his version of negative-accentuated training…

If you know Dr. Darden’s work (Nautilus, etc.), he is very conscious of complete muscle recovery for optimal results. So he had his trainees use only 1 set per target muscle in NA style–up to 90 seconds of tension time–TWICE a week…

Results: After only 6 weeks 25 pounds of fat gone and almost 9 pound of muscle on. That was the average of 21 men in one group–not even the best of the best. (Look for his book soon–lots on Arthur Jones, Nautilus and Mr. America Casey Viator. Good stuff.)

Here’s what Dr. Darden says about NA exercise: “I believe [negative-accentuated training] stimulates five key hormones–MGF, IL-6, IL-15, IGF-1 and GH–to start pulsating into the bloodstream and trigger physiological changes. Over the next 72 to 120 hours, with the right conditions, muscular growth occurs.”

So to address your question, if you do entire workouts with our X-centric method, do no more than TWO sets per exercise…

If you add X-centric to your current workout, do it on the last set of one or two exercises for each muscle. That’s the way we have The Ultimate Fat-to-Muscle Workout structured….

With the Fat-to-Muscle routine you use heavy pyramids, an X-centric set or two plus a few higher-rep sets. But you train each muscle directly only ONCE a week to insure max recovery, growth and fat burning.

In The X-centric Mass Workout e-book, we have a few X-centric-fusion programs that include the 4X mass method along with some heavy sets as well. But you train each muscle MORE than once a week…

One program is a very efficient direct/indirect workout with frequent hits and loads of blood flow to GROW.

Extended Offers: Get The Ultimate Fat-to-Muscle Workout PLUS X-traordinary Abs and X-treme Lean all for only $19 HERE.

The X-centric Mass Workout, with 3 complete programs and in-depth info on negative-style training is only $10 HERE.

Till next time, train hard–and smart–for BIG results.

–Steve Holman and Jonathan Lawson
www.X-Rep.com

Newest Release:

The Super-Size Crash Course is our latest and most exciting e-book yet. It includes Jordon Williamson’s 18-pounds-of-muscle-in 12-weeks program plus alternate workouts (moderate-weight for older trainees). Also includes the new Progressive-Speed 4X mass method and Steve’s radical new 2-Days-On, Muscle-Up, Fat-Gone Diet. Add it to your mass-building library today. More infoGo HERE

The Power-Density Mass Workout 2.0. New chapters and workouts, including an interview with Mr. America Doug Brignole on his unique high-rep mass method–and we’ve included his complete workout with what we call Super TORQ: Only one exercise per muscle with a 50-40-30-20-10 sequence. We also outline 2 more new programs, OUR Super TORQ routine, based on Doug’s but tweaked with a few standard sets, and a Power-Density version that has Super TORQ at one workout and heavy full-range Positions-of-Flexion training at the next. Only $12, Go HERE

OTHER SPECIAL OFFERS…

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

7) 3D Muscle Building–the original Positions-of-Flexion mass-training manual

8) X-treme Lean—Fat-Burning and Nutrition Guide (with training too)

9) The Ultimate Power-Density Mass Workout

10) The Ultimate 10×10 Mass Workout

——————————————————————–
To follow the ITRC training program in “Train, Eat, Grow,” get a copy of the latest issue of IRON MAN.

http://www.ironmanmagazine.com and click on FREE Training Newsletter.

*We DO NOT sell any subscriber e-mail addresses.

——————————————————————–
Visit the Home Gym Warehouse online store for the latest books, videos and equipment specials at
http://www.home-gym.com

Subject:IRON MAN E-Zine: Issue #863:
High-End Hypertrophy Progression: Your Muscles Will Blow Up Big Time

www.ironmanmagazine.com

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High-End Hypertrophy Progression: Your Muscles Will Blow Up Big Time
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Q: I got the Power-Density Mass Workout 2.0 and was motivated by [Mr. America] Doug Brignole’s interview and how he uses only one exercise for each muscle. I notice the he adds weight over five sets so his reps fall–but I’m with you and think 50 reps is a bit much–and boring. My question is, if I use your TORQ method [30-20-15] on two or three exercise per bodypart, should I add weight over those three sets?

DOUG BRIGNOLE, Super-TORQ creator.

A: You can–it really depends on the exercise. When we do TORQ on an isolation move, like machine flyes for chest, we do NOT add weight….

That’s because the continuous tension and isolation cause MASSIVE fatigue. And resting only 40 seconds or so between those high-rep sets does NOT allow that to dissipate.

In other words, the target muscle is not even close to recovered. So if we added weight, our reps would go something like 30-12-6. That might be a good change to gain, but TORQ is designed for HIGH-END tension time…

On each TORQ set you want 40 to 60 seconds of time under tension–for new sarcoplasmic dimension.

Remember, the sarcoplasm is the energy fluid in the muscle, so you need to tax it for long periods to get it to expand–and produce new size and fullness in your muscles. It can get you growing fast…

Now on some exercises, like squats, you can add weight on each TORQ set and maintain the 30-20-15 rep sequence. And, yes, that high-rep barrage is brutal on squats–not for the squeamish.

So if you were doing a TORQ quad workout with full-range POF, you’d do squats–adding weight on each set (and you may need to rest up to a minute between sets)–sissy squats for the stretch position, no added weight; and leg extensions for the contracted-continuous-tension work–not adding weight…

At your next workout you could do standard heavy sets, as explained in the Power-Density Mass Workout 2.0 e-book (for more info, see below).

Super-TORQ and TORQ hurt, but they work. Your muscles will blow up big time.

Till next time, train hard–and smart–for BIG results.

–Steve Holman and Jonathan Lawson
www.X-Rep.com

Newest Release:

The Power-Density Mass Workout 2.0. New chapters and workouts, including an interview with Mr. America Doug Brignole on his unique high-rep mass method–and we’ve included his complete workout with what we call Super TORQ: Only one exercise per muscle with a 50-40-30-20-10 sequence. We also outline 2 more new programs, OUR Super TORQ routine, based on Doug’s but tweaked with a few standard sets, and a Power-Density version that has Super TORQ at one workout and heavy full-range Positions-of-Flexion training at the next. Only $12, Go HERE

OTHER SPECIAL OFFERS…

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

7) 3D Muscle Building–the original Positions-of-Flexion mass-training manual

8) X-treme Lean—Fat-Burning and Nutrition Guide (with training too)

9) The Ultimate Power-Density Mass Workout

10) The Ultimate 10×10 Mass Workout

——————————————————————–
To follow the ITRC training program in “Train, Eat, Grow,” get a copy of the latest issue of IRON MAN.

http://www.ironmanmagazine.com and click on FREE Training Newsletter.

*We DO NOT sell any subscriber e-mail addresses.

——————————————————————–
Visit the Home Gym Warehouse online store for the latest books, videos and equipment specials at
http://www.home-gym.com

Subject: IRON MAN E-Zine: Issue #865:
Eye-Popping Biceps Peak–and More Muscle On Your Physique

www.ironmanmagazine.com

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Eye-Popping Biceps Peak–and a More Muscle On Your Physique
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Q: I have X-traordinary Arms and really appreciate the “in-for-out, out-for-in” rule. My question is, because concentration curls are an “in” exercise and work the outer head, should I do it first if I want to concentrate on peaking my biceps more?

A: Yes, switching the order of the exercises in Positions-of-Flexion protocol can positively affect a target-muscle’s development. Biceps is a perfect example.

For the uninitiated, the “in-for-out, out-for-in” rule for biceps is that an inward grip for biceps exercises, like close-grip curls or concentration curls, emphasizes the outer head–which is the “peak” head…

On the other hand, an outer grip, like wide-grip curls or wide preacher curls, works more of the inner head for biceps thickness.

A shoulder-width grip works both heads more evenly, but may favor one or the other depending on your individual attachment and neuromuscular efficiency.

Switching the positions order, training contracted first, as with concentration curls for biceps, will affect the outer head. Then you can do the mid range, like shoulder-width-grip barbell curls for “even” emphasis….

Train the stretch position last, which is more of an “out” exercise. So you have concentration curls, barbell or dumbbell curls and incline curls.

Two other “peak” considerations: On concentration curls, twist your hand at the top of each rep so your little finger is higher than your thumb. That is supination and can increase peak contraction…

Also, do a hammer curl movement to train the brachialis, the muscle that snakes under the biceps. Building that down-under muscle pushes up the biceps for more peak. MRI studies show the best hammer curl exercise is with dumbbells reclining on an incline bench.

But even with just a positions-shuffle–a contracted-first routine–you should see some new biceps development and peak. (Do keep in mind that genetics has a lot to do with how much peak you can accrue.)

And it can work for other muscles too. Bottom line: An exercise-order switch is an excellent, under-used mass-building trick.

X-traordinary Arms contains loads of workouts, info, tips and tricks to get your guns big and thick. Check it out HERE.

Till next time, train hard–and smart–for BIG results.

–Steve Holman and Jonathan Lawson
www.X-Rep.com

——————————————————————–
To follow the ITRC training program in “Train, Eat, Grow,” get a copy of the latest issue of IRON MAN.

http://www.ironmanmagazine.com and click on FREE Training Newsletter.

*We DO NOT sell any subscriber e-mail addresses.

——————————————————————–
Visit the Home Gym Warehouse online store for the latest books, videos and equipment specials at
http://www.home-gym.com

Subject:IRON MAN E-Zine: Issue #873:
Workouts Too Draining? Reduce Training, Start Gaining–BIG

www.ironmanmagazine.com

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Workouts Too Draining? Reduce Training, Start Gaining–BIG
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Q: I’ve been super motivated the past few months and really hitting it hard in the gym using a version of the Heavy/Light program in The X-traordinary Muscle-Building Workouts e-book. I couldn’t stand to do a back-off week, so I think I’m overtrained. Do you think reducing to two exercises per muscle is a good idea? Should I still do heavy/light?

A: Your nervous system is probably hammered. We know, we know–you don’t want to lose any muscle or strength. So here’s what we suggest.
Yes, two exercises per muscle is a good idea–one big midrange and one isolation contracted. An excellent one to follow is the Basic 4X Mass Workout on pages 19-21 in the 4X 2.0 e-book…

You can follow it as is, which is a 4X or 3X sequence on each exercise–moderate-poundage, growth-threshold mass training for a while. Or do Downward-Progression 4X on the compound move and higher-rep TORQ on the iso exercise (tension-overload repetition quantity)…

For example, your lower/middle pec routine would be…
Bench presses (DP 4X, add weight to each set), 4 x 12, 10, 8, 6
Cable crossovers (TORQ), 3 x 30, 20, 15

You only rest 40 seconds between sets on both exercises…

But only the last one or two sets are to failure on bench presses. Start with your 15RM and do 12, add weight, then do 10, and so on. The short rests will prevent you from going ultra-heavy…

For crossovers, all sets are to failure. Start with your 30RM and do 30. Rest 40 seconds, then try to get 20, rest 40 seconds then try to get 15. If you get all of those numbers with the same weight, you can add weight to each set.

The reduced volume as well as the more moderate poundages with these two styles should help your nervous system recover. And don’t be surprised if you get a burst of new size…

You’ll be subjecting your muscles to something completely different and no doubt get some exceptional sarcoplasmic size from each TORQ exercise.
Or if you really want something unique, try the 20-rep squat routine in your X-traordinary Muscle-Building Workouts e-book. Early bodybuilders gained as much as 20 pound in a month with that abbreviated routine. (For those who don’t have it, check it out: It’s 10 classic mass-building workouts you can try or customize for new muscle size. We’ve reduced the price to ONLY $10 HERE.)

Till next time, train hard–and smart–for BIG results.

–Steve Holman and Jonathan Lawson
www.X-Rep.com

Newest Release:

——————————————————————–
To follow the ITRC training program in “Train, Eat, Grow,” get a copy of the latest issue of IRON MAN.
——————————————————————–

This Special Report was submitted by Jonathan Lawson and Steve Holman.
The IRON MAN Training & Research Team
www.ironmanmagazine.com

The ITRC Training Newsletter is not intended as training advice for everyone. You must consult your physician before beginning any diet or training program. You may forward this email to as many friends as you want, but do not photocopy or reprint this report in any format without the written permission of the copyright holder.
——————————————————————–
Visit the Home Gym Warehouse online store for the latest books, videos and equipment specials at
http://www.home-gym.com

IRON MAN E-Zine: Issue #878:
Rip Up and Grow With the Flow: Hormone-Zone Muscle Training

www.ironmanmagazine.com

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Rip Up and Grow With the Flow: Hormone-Zone Muscle Training
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Q: In Xtreme Lean you have the “High-Definition Workout” (pages 76-78), and you say to use it five days a week. I don’t think I’ve seen you recommend that many workouts in a row. What’s the reason [for five consecutive days of training]?

A: After training for photo shoots for 10 years off and on, we realized that one of the keys to getting lean is keeping testosterone, GH and other anabolic, fat-buring hormones up as high as possible.

How do you do that? With FREQUENT weight training and/or high-intensity interval training, which simulates weight workouts (short all-out effort alternated with brief rests).

Arnold knew that too. When he was ripping up for a contest, he trained with weights six days a week, sometimes twice a day. And he did zero cardio other than walking on the beach.

Yes, he was using steroids; however, that’s why we pull it back to training with weights five days a week, once a day. Doing that for six weeks or so during a ripping phase keeps all the key muscle-building and fat-burning hormones surging.

The High-Definition Workout is a 3-way split that you stay on for five days, then pick up with the next workout in the sequence the following Monday and continue for five more days. Simple.

You can do that with your current workout or any of our 3-way or 4-way split programs. Keep workouts to about an hour at most.

Or if you’re into training each bodypart once a week, divide the High-Def workout–or your current program–over five days.

And as with the High-Def Workout, also combine heavier compound exercises with some higher-rep “isolation” sets. Why?

That combo will boost testosterone and growth hormone, respectively–and simultaneously. We also include some strategically placed drop sets for a fat-to-muscle effect…

It works fast, but you also have to follow proper diet protocols, like gradually reducing carb intake and/or increasing activity. Our diets are listed in Xtreme Lean as examples, but you’ll need to tailor to your specific metabolism, activity levels, etc. Ours worked for us, but they differed from each other.

Oh, and a bit of preworkout caffeine can also help you get Xtreme lean.

Low-Price Deal: The best-selling Xtreme Lean ebook is ONLY $9.99. Chapters include: Eat More, Lose Fat; No Carb, Low Carb or Slow Carb?; X-citing Transformations; Cheat Your Way to Leanness; X-treme Lean Diets; Feminine Exploits; X-treme Lean Training; and an extensive Q&A. Check it out HERE.

Till next time, train hard–and smart–for BIG results.

–Steve Holman and Jonathan Lawson
www.X-Rep.com

Newest Release:

The Power-Density Mass Workout 2.0. New chapters and workouts, including an interview with Mr. America Doug Brignole on his unique high-rep mass method–and we’ve included his complete workout with what we call Super TORQ: Only one exercise per muscle with a 50-40-30-20-10 sequence. We also outline 2 more new programs, OUR Super TORQ routine, based on Doug’s but tweaked with a few standard sets, and a Power-Density version that has Super TORQ at one workout and heavy full-range Positions-of-Flexion training at the next. Only $12, Go HERE

——————————————————————–
To follow the ITRC training program in “Train, Eat, Grow,” get a copy of the latest issue of IRON MAN.
——————————————————————–
This Special Report was submitted by Jonathan Lawson and Steve Holman.
The IRON MAN Training & Research Team
www.ironmanmagazine.com

——————————————————————–
Visit the Home Gym Warehouse online store for the latest books, videos and equipment specials at
http://www.home-gym.com

Subject:
IRON MAN E-Zine: Issue #879:
One Intra-Set Change to Jack Up Muscle Gains

www.ironmanmagazine.com

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One Intra-Set Change to Jack Up Muscle Gains
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Q: I love 4X because it’s 10 reps per set. I get the “hypertrophic tension time” of more than 40 seconds on every set. My workout partner likes DP 4X better, adding weight each set as the reps decrease (12-10-8-6). But I feel the last two sets are not enough tension time for best growth stimulation. Should we alternate, doing 4X at one workout and DP 4X at the other for best size results?

A: You could do that. Doing DP 4X at one workout and then standard 4X at the next would give you more of a semi-heavy/semi-light variation for new mass creation. Very good for a change-to-gain effect.

Or you could use DP 4X continuously for a while–but with a tension-time tweak. At one workout use either rest/pause or a drop set on the last TWO sets in the sequence to satisfy your need for longer tension times.

For example, your incline dumbbell presses might look like this:

Incline DB presses (DP 4X), 4 x 12, 10, 8(4), 6(4)

So on set three, you hit failure at eight reps, grab lighter DBs, then rep out for four reps.

You’ll use more weight on the fourth set. Try to get six, then grab lighter dumbbells and rep out for around four more.

If you choose the rest/pause route, you don’t need lighter dumbbells. On set three get eight reps, put the DBs on your knees for 10 seconds, then clean them up and rep out for three to four more reps.

Same on the fourth set. You’ll have slightly heavier DBs, so go for six reps. Then rest for 10 seconds, flip the DBs up into position and rep out for three to four more.

The last set is the real money–or growth–set, so you could just alter that one. Do a double drop set or two rest/pause sets there and leave set three at a single eight-rep set. If you choose that route, here’s how it would look…

Incline DB presses (DP 4X), 4 x 12, 10, 8, 6(4)(3)

Again, that last set is either immediately going to lighter dumbbells for drop sets or stay with the same weight and do 10-second rest/pauses. Those small changes make for big muscle gains…

Bottom line: Extend your last set or two to stir your hypertrophy stew.

Note: For more on DP 4X as well as Progressive-Speed 4X and complete mass-building programs, see The Super-Size Crash Course. For the original growth-threshold methods and programs, see The 4X Mass Workout 2.0. Both are available at reduced prices HERE.

Till next time, train hard–and smart–for BIG results.

–Steve Holman and Jonathan Lawson
www.X-Rep.com

IRON MAN E-Zine: Issue #877:
Light the Iso-TORQ Fuse to Get Huge (Mass-Building Update)

www.ironmanmagazine.com

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Light the Iso-TORQ Fuse to Get Huge (Mass-Building Update)
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Q: I got the 4X and Power-Density 2.0 e-books. Really like the TORQ method. I even use Super TORQ sometimes. Either way, pumps are awesome, and I’m getting new vascularity. Nice. Question: When I use regular TORQ (30-20-15) on isolation exercises like leg extensions, can I add weight each set?

A: We’ve addressed this question before, and originally said it wasn’t a good idea. But we’ve experimented and changed our mind–kind of…

You can add weight, but you need to crank up the reps a bit…

Remember, for high-end hypertrophy results, you should keep your tension time more than 40 seconds per set. So if you want to add weight, we suggest you combine Super TORQ (50-40-30-20-10) and TORQ for isolation exercises…

Start with 40 reps. Add weight, rest 45 seconds, then go for 20 to 25. Add weight again, rest 45 seconds and try to get 12 to 15. All sets are to failure…

If you don’t get 12 or more on the last set, use rest/pause. Rest 10 seconds, then rep out again. you should get 5 to 7 extra reps. So your Positions-of-Flexionquad routine might look like this…

Midrange: Squats (pyramid), 4 x 12, 10, 8, 6
Stretch: Sissy squats (4X), 4 x 10
Leg extensions (TORQ, add weight), 3 x 40, 22, 10(6)

Note that if you’re older and can’t handle a heavy pyramid for squats, useDownward-Progression 4X. Start with your 15-rep max, but only do 12. Rest 40 seconds, add weight and do 10–and so on. The short rests will prevent the use of excessive poundages.

Low-Price Deal: The 4X Mass Workout 2.0, now with TORQ, is ONLY $12. Check it out HERE.

Till next time, train hard–and smart–for BIG results.

–Steve Holman and Jonathan Lawson
www.X-Rep.com

Newest Release:

The Power-Density Mass Workout 2.0. New chapters and workouts, including an interview with Mr. America Doug Brignole on his unique high-rep mass method–and we’ve included his complete workout with what we call Super TORQ: Only one exercise per muscle with a 50-40-30-20-10 sequence. We also outline 2 more new programs, OUR Super TORQ routine, based on Doug’s but tweaked with a few standard sets, and a Power-Density version that has Super TORQ at one workout and heavy full-range Positions-of-Flexion training at the next. Only $12, Go HERE

http://www.ironmanmagazine.com and click on FREE Training Newsletter.

IRON MAN E-Zine: Issue #881:
Best Muscle-Growth Method for You–Density vs. Poundage Progression

www.ironmanmagazine.com

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Best Muscle-Growth Method for You–Density vs. Poundage Progression
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Q: I just started using the 4X methods. Great stuff. Loving the pumps, but I’m wondering if 4X is better for maximum muscle size or Downward-Progression 4X [adding weight each set so reps fall--12,10,8,6]?

A: Both methods provide a powerful hypertrophic Density effect. That’s because you rest only 35 to 45 seconds between sets. That gets you to the critical growth threshold quickly…

The main difference between 4X and DP 4X is the tension time you get…

With standard 4X you pick your 12-rep max, but do only 10, rest 40 seconds, then do it again. And so on for four sets. You should get 10 reps on every set but the last. If you get 10 on the fourth set, you need to add weight to that exercise at your next workout.

With DP 4X you take your 15-rep max, and do only 12. Then you ADD weight as you rest 45 seconds, and do 10. Rest, add weight, get 8. Rest, add weight, get 5-6.

Is 4X better than DP 4X? Maybe for some trainees. For example, Steve is more of a skinny ectomorph type. Studies show that he can get more growth with longer tension times–40 seconds or more.

On the other hand, Jonathan is more mesomorphic–athletic, muscular type. He grows with either, but heavier weights may be better.

In fact, both of us can benefit from using 4X AND DP 4X. Steve may do standard 4X for two to three workouts–even using 4×12 for higher tension times. Then he’ll do a DP 4X workout to get the benefit of heavier resistance.

Jonathan gets good size-building benefits from both methods, so he can mix it up more frequently–although he prefers the feel of DP 4X and going to heavier poundages. [But recently he's been using higher-rep TORQ instead of 4X and liking the severe burn and pump.]

So which method is best for you may depend on your body type. And to make it even a bit more confusing, some muscles may respond better to 4X as opposed to DP 4X–and vice versa.

But as long as you mix it up periodically, you should grow with the density flow–BIG time.

Till next time, train hard–and smart–for BIG results.

–Steve Holman and Jonathan Lawson
www.X-Rep.com

Newest Release:

The Power-Density Mass Workout 2.0. New chapters and workouts, including an interview with Mr. America Doug Brignole on his unique high-rep mass method–and we’ve included his complete workout with what we call Super TORQ: Only one exercise per muscle with a 50-40-30-20-10 sequence. We also outline 2 more new programs, OUR Super TORQ routine, based on Doug’s but tweaked with a few standard sets, and a Power-Density version that has Super TORQ at one workout and heavy full-range Positions-of-Flexion training at the next. Only $12, Go HERE

IRON MAN E-Zine: Issue #894:
Slight Volume Uptick to Get Big Quick (major muscle-building tactic)

www.ironmanmagazine.com

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Slight Volume Uptick to Get Big Quick (major muscle-building tactic)
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Q: I have found that your change-to-gain method works. I have put on five pounds in the past month, but I know it’s more muscle than that because my abs are sharper. My question is, do you consider adding sets enough of a change to grow?

A: Absolutely, SLIGHT volume increases can trigger hypertrophy–but they must be small and gradual….

In other words, you don’t want to go from doing four sets per bodypart to 20 for obvious reasons–namely, you might not be able to brush your teeth for days due to soreness. Lol.

One of the simplest ways to gradually increase volume is to add one set to an exercise for a bodypart and hold that for a week.

Then the following week add a set to a DIFFERENT exercise for that muscle group and hold that volume for a week. And so on for five to six weeks…

After that, back off to your original total without any sets to failure. This medium-intensity week will allow for super-compensation (total recovery and growth).

At the end of that week, you could move to a different program (modified Pre-Ex, etc.) and start the process over again…

Another good change-to-gain tactic is to switch exercise order and/or volume every two weeks, zig-zagging volume. There’s an example of that on page 52 ofThe 4X Mass Workout 2.0 e-book–a 9-week itinerary…

With that you use Positions-of-Flexion and rotate exercises while using both 4X and 3X sequences along with TORQ (30-20-15).

It’s a great way to push the mass accelerator to the floor.

10th Anniversary $10 Blowout: It was 10 years ago this week that we launched X-Rep.com. Yep, an entire decade. To celebrate that MASS-ive milestone, we’ve put ALL of our get-big e-book programs at ONLY $10–EVERY e-book…

>> For X-Rep mass-building, fat-burning and nutrition e-books, go to the X-Shop HERE.

>> For 4X, Power-Density, X-centric, The Super-Size Crash Course and more, go to X-Workouts.com HERE.

>> For Size Surge 2.0, the get-huge transformation e-book, go to SizeSurgeWorkout HERE.

Till next time, train hard–and smart–for BIG results.

–Steve Holman and Jonathan Lawson
www.X-Rep.com

Newest Release:

The Power-Density Mass Workout 2.0. New chapters and workouts, including an interview with Mr. America Doug Brignole on his unique high-rep mass method–and we’ve included his complete workout with what we call Super TORQ: Only one exercise per muscle with a 50-40-30-20-10 sequence. We also outline 2 more new programs, OUR Super TORQ routine, based on Doug’s but tweaked with a few standard sets, and a Power-Density version that has Super TORQ at one workout and heavy full-range Positions-of-Flexion training at the next. Limited-time offer, Go HERE

The Super-Size Crash Course is our latest and most exciting e-book yet. It includes Jordon Williamson’s 18-pounds-of-muscle-in 12-weeks program plus alternate workouts (moderate-weight for older trainees). Also includes the new Progressive-Speed 4X mass method and Steve’s radical new 2-Days-On, Muscle-Up, Fat-Gone Diet. Add it to your mass-building library today. More infoGo HERE

The 4X Mass Workout 2.0. We’ve reloaded this best-selling muscle-building e-book with the new tension-overload method, quick high-rep 3X sequences that trigger ultimate mass. How? It pushes the growth threshold into the high-end of hypertrophic tension time (60 to 90 seconds)–something most bodybuilders never get. Plus, you trigger a growth explosion with the new 9-week phase-training Itinerary that has you hitting a different 4X and tension-overload workout every 2 weeks. Change to gain BIG! Limited-time offer, Go HERE
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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

Subject:
IRON MAN E-Zine: Issue #879:
No-Cardio Fat Loss? And What About Adding Muscle?

www.ironmanmagazine.com

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No-Cardio Fat Loss? And What About Adding Muscle?
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Q: I read that you guys got super ripped without doing any cardio. I also saw that Arnold did no cardio to get lean, relying on weight training only. Is that true?

A: According to John Balik, Publisher of IRON MAN magazine and Arnold’s friend and one-time training partner, Arnold did not do cardio other than walking or running on the beach every so often….

Keep in mind that Arnold’s pre-contest weight-training workouts were six days a week, often twice a day. That was enough to keep Arnold burning fat and building muscle right up to his show. (His “supplements” helped in that regard too–although they were minimal compared to today’s regimens)…

There’s more on that in the Fat-to-Muscle Workout e-book–and how weight workouts equate to high-intensity interval training. Remember, HIIT is interval cardio that research says is the best fat-loss activity. But that’s what shorter-rest weight work is…

Us? We’ve found that the need for cardio depends on your genetics and metabolism. For example, Steve has a faster metabolism than Jonathan. So Steve always needed very little cardio to get ripped quickly…

Steve got leaner with gradual calorie cuts over a period of weeks. Jonathan, on the other hand, has a slower metabolism. He got best fat-loss results adding activity–gradually upping his cardio.

While Jonathan did use calorie reductions as well, he found that keeping his protein high and getting a bit more fat helped his muscle size increase as he lost fat…

The last two weeks or so before a photo shoot, Jonathan would do two short cardio workouts a day, four to five days a week. Steve did only one cardio session a day two to three days a week. (Our diets and ripping-phase programs are outlined in Xtreme Lean.)

Again, it all depends on YOUR genetics and metabolism. However, there is a constant: We both did gradually reduce our energy intake. In other words, slight macronutrient tweaks can get you a leaner physique.

Till next time, train hard–and smart–for BIG results.

–Steve Holman and Jonathan Lawson
www.X-Rep.com

Newest Release:

The Power-Density Mass Workout 2.0. New chapters and workouts, including an interview with Mr. America Doug Brignole on his unique high-rep mass method–and we’ve included his complete workout with what we call Super TORQ: Only one exercise per muscle with a 50-40-30-20-10 sequence. We also outline 2 more new programs, OUR Super TORQ routine, based on Doug’s but tweaked with a few standard sets, and a Power-Density version that has Super TORQ at one workout and heavy full-range Positions-of-Flexion training at the next. Only $12, Go HERE

http://www.ironmanmagazine.com and click on FREE Training Newsletter.

Subject:
IRON MAN E-Zine: Issue #742:
High-Rep Hyper-Growth: Only Once a Week for a More Massive Physique

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TRY THIS AT YOUR NEXT WORKOUT
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High-Rep Hyper-Growth: Only Once a Week for a More Massive Physique

Q: Doug Brignole’s high-rep method [explained in his interview in The Ultimate Power-Density Mass Workout 2.0] sounds interesting. I’d like to try it once a week for upper body. Do you think it would be okay to do an entire workout with his "Super TORQ" for chest, back and arms, and at the other workouts that week do standard training?

A: Faster mass creation is all about experimentation. We really like your idea, as it’s similar to some of the Power-Density mass workouts in that e-book that alternate heavy training with TORQ.

Plus, your idea of one ENTIRE Super TORQ workout a week works well with the split we usually recommend, which is this…

Monday: Chest, back, abs
Tuesday: Legs
Wednesday: Delts, arms
Friday: Chest, back, abs, calves

On that split, Friday would be a great day to use Doug’s one-exercise-per-muscle method. He does a 50-40-30-20-10 rep sequence, adding weight on each set. He goes to failure or gets close on every set–and, yes, it hurts (but it works big time).

He also likes drop sets on the last set. (He explains all of that in his interview in The Ultimate Power-Density Mass Workout 2.0 and outlines his complete routine too–only ONE exercise for each muscle.)

So on Friday your entire chest workout would be…

Decline DB presses, 5 x 50, 40, 30, 20, 10(5)(5)

As we mentioned Doug likes drop sets on the last set, but we like rest/pause–rest 10 seconds, then use the same weight to rep out; rest 10 more seconds, then rep out one last time.

You can do drops if your gym is not too crowded. However, rest/pause makes it easier to extend that last set than grabbing lighter dumbbells–especially when someone has grabbed them before you….

For back you could use chest-supported rows and pulldowns. Or just V-handle cable rows, which work mid back AND lats thoroughly.

What about arms? You will get arm work when you train chest and back on both Monday (heavier) and Friday (Super TORQ). Even with just the above exercises your arms are working on every rep. BUT you could do the Wednesday delts-and-arms training with Super TORQ as well…

So if you decide to Super-TORQ your arms and delts on Wednesday, they won’t be missing out on heavier myofibrillar stimulation for that layer of mass detonation.

Till next time, train hard–and smart–for BIG results.

–Steve Holman and Jonathan Lawson
www.X-Rep.com

OTHER SPECIAL OFFERS…

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

7) 3D Muscle Building–the original Positions-of-Flexion mass-training manual

8) X-treme Lean—Fat-Burning and Nutrition Guide (with training too)

9) The Ultimate Power-Density Mass Workout

10) The Ultimate 10×10 Mass Workout

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To follow the ITRC training program in “Train, Eat, Grow,” get a copy of the latest issue of IRON MAN.

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Help us build the IRON MAN Research Team — Tell a friend! If you know someone who would benefit from Supplement Updates, Diet Tips and Freebies, forward them this e-zine or tell them to visit us at

http://www.ironmanmagazine.com and click on FREE Training Newsletter.

*We DO NOT sell any subscriber e-mail addresses.

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Visit the Home Gym Warehouse online store for the latest books, videos and equipment specials at
http://www.home-gym.com

Subject:
IRON MAN E-Zine: Issue #745:
Small Bones, Big Arms: New Size on Your Bi’s and Tri’s

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TRY THIS AT YOUR NEXT WORKOUT
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Small Bones, Big Arms: New Size on Your Bi’s and Tri’s

Q: I’ve been training like a madman for six months, but my arms haven’t budged. I’m getting stronger, and I do see my biceps vein more, but my arms are still skinny. A guy at the gym told me it’s because I have small bones. My wrists are under 7 inches around, and he said I can’t expect much size with small wrists. Is that true?

A: Um, in a word, NO. It’s not true. The size of your wrist has nothing to do with where your biceps and triceps attach, how much muscle-fiber density your muscles have or your ability to pack on muscle mass.

Need proof? Here’s a photo of Jonathan’s arm. His wrists measure just under 7 inches (like yours), but his arms measure over 19 inches.

What did you do to get all that sleeve-stretching muscle? Well, a lot has to do with his parents–good genetics.

As for his training, most of the past 20 years has been centered around Positions-of-Flexion mass training and its variations. We’ve always trained the midrange, stretch and contracted positions for bi’s and tri’s at almost every arm workout…

There have been exceptions, of course. Like when Jonathan did the Phase 1 Size Surge program–5 weeks of heavier basic training, hitting arms only once a week (however, the Phase 2 SS routine was all 3-way POF for every muscle.)

Throughout the years we’ve also done supersets, drop sets, rest/pause and other set-extending techniques, which are important for sarcoplasmic size. Remember, the sarcoplasm is the energy fluid in muscle tissue that expands with longer time under tension–40 seconds being the low end of optimal hypertrophic tension….

Which is why lately we’ve been experimenting with TORQ and Super TORQ. That’s either 30-20-15 reps or 50-40-30-20-10, the latter being how Mr. America Doug Brignole trains (his interview about his method as well as his complete workout, is in the updated Power-Density Mass Workout 2.0 e-book).

Those higher-rep shock methods have given our arms even more mass with a denser look–and new vascularity. And not reaching up into the hypertrophic tension time may be why your arms are getting stronger but not bigger (most slow-to-grow trainees’ sets last around 20 seconds, the TUT for strength NOT size).

As for you, six months is the right time to branch out and turn those twigs to big with multi-angular POF. There are complete routines in our X-traordinary Arms e-book, as well as a lot of arm-building tips.

If you want to construct your own POF routines, here are some exercises for each position…

Biceps
Midrange: DB curls, preacher curls, undergrip pulldowns
Stretch: Incline curls
Contracted: Concentration curls, spider curls

Triceps
Midrange: Decline extensions, close-grip bench presses
Stretch: Overhead extensions, cable pushouts
Contracted: Pushdowns, kickbacks

There are high-intensity programs in X Arms, but you can take those programs and use TORQ, 4X or other mass-centric methods. You can also shuffle the order of the POF exercises, but for now stick with midrange, stretch and end with contraction. It’s how Jonathan built most of his sleeve-stretching action…

Note: For proven arm-building routines, Positions-of-Flexion programs, details on which exercises are best for peak, width and sweep as well as loads of tips to grow your guns, add the X-traordinary Arms e-book to your mass-building library. It’s ONLY $10 for a limited time HERE <==

Till next time, train hard–and smart–for BIG results.

–Steve Holman and Jonathan Lawson
www.X-Rep.com

OTHER SPECIAL OFFERS…

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

7) 3D Muscle Building–the original Positions-of-Flexion mass-training manual

8) X-treme Lean—Fat-Burning and Nutrition Guide (with training too)

9) The Ultimate Power-Density Mass Workout

10) The Ultimate 10×10 Mass Workout

——————————————————————–
To follow the ITRC training program in “Train, Eat, Grow,” get a copy of the latest issue of IRON MAN.

http://www.ironmanmagazine.com and click on FREE Training Newsletter.

*We DO NOT sell any subscriber e-mail addresses.

——————————————————————–