Iron Man Magazine

Subject:
IRON MAN E-Zine: Issue #741:
Moderate-Weight Mass Building

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TRY THIS AT YOUR NEXT WORKOUT
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Moderate-Weight Mass Building

Q: I love the Super-TORQ mass method you outline in the Power-Density 2.0 e-book. I’m 55 years old, so moderate weights are great for me, but I can’t quite wrap my head around doing such high reps at every workout. I alternate with heavy workouts as you suggest in the e-book because I’ve brutalized my joints over the years (screw you, heavy benches–Lol). Is there a MODERATE-power/Super TORQ workout I could use instead?

A: That’s an easy one–and we mention the solution in the updated Power-Density 2.0 e-book. You were probably just so into the new Super TORQ part of that e-book that you overlooked it…

We didn’t emphasize it because we know most readers–at least the younger ones–want to train heavy at every other workout…

The solution is to do the exercises at your "Power" workouts as 3X or 4X sequences instead of heavy. For those unfamiliar, here’s how to do the 4X moderate-weight, growth-threshold method…

Pick a weight with which you can get 15 reps, but only do 10; rest 40 seconds, then do it again–and so on for 3 or 4 sets. On the last set, go all out to muscular failure. If you get 10 reps, add a small amount of weight at your next 4X workout.

Remember, 3X will be slightly heavier with one less set than 4X, so you may want to do 3X on the big midrange- and stretch-position exercises, and end with 4X on the contracted-position move (10 sets total). So, for example, your lat routine would be…

Midrange: Pulldowns (3X), 3 x 10
Stretch: DB pullovers (3X), 3 x 10
Contracted (also midback stretch): V-handle cable rows (4X), 4 x 10

Then at your next workout you can do pulldowns or V-handle cable rows with Super TORQ (50-40-30-20-10). You only do one exercise at that second workout…

On full-POF day, using 3X and 4X with 10 reps per set, you hit the LOW-end hypertrophic tension time of 40 seconds per set. That’s if you lift in one second and lower in three. Ten reps at four seconds per rep is 40 seconds of tension time…

Then at your Super-TORQ workout, you do some sets in the 30-50 range, which will put you in the HIGH-end hypertrophic tension time of 60-90 seconds…

Don’t worry, our math isn’t off. We know from experience that when trainees use a rep range above 20, they tend to speed up the rep cadence–2 to 3 seconds per rep instead of 4. High reps hurt, and you want to get them over with…

So there’s your long-winded answer. Alternate Super-TORQ with 3X/4X POF workouts for a phase of Semi-Power/Mega-Density–and get ready for new muscle immensity.

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

——————————————————————–
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

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.

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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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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

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 #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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TRY THIS AT YOUR NEXT WORKOUT
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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.

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Q: I tried DP 4X on my big midrange exercise with a speed drop set after the last one. Wow, what an amazing feel and pump. I do behind-the-neck presses for delts. Can I use it on those too if I’m careful?

A: You could–but you may end up needing rotator cuff surgery…

Any exercise that is even somewhat dangerous should not have you EVER moving fast, even if the weight is light. That also includes behind-the-neck pulldowns…

Now that doesn’t mean we’re against those exercises. In fact, we often use behind-the-neck pulldowns for a unique upper-back attack–midback plus lats. However, there are some rules we follow…

1) Never do behind-the-neck exercises first–in fact, we like them at the very end of the target-muscle routine.

2) Keep your reps no faster than a 2/3 tempo–lift in two seconds, lower in three–and, again, no speed sets.

3) Stop the bar at about ear level, no lower, or you could damage the shoulder capsule.

4) Do not fully lock your elbows–you’ll maintain target-muscle tension and avoid putting your elbows and/or shoulders in potential danger.

As we’ve mentioned in previous e-zines, speed, or X-celeration, sets can help you activate new and/or dormant growth fibers, according to researchers. But…

There’s no reason to risk joint damage or pain for new muscle gain.

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

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

Subject:
IRON MAN E-Zine: Issue #902:

Heavy/Light, X-centric Sets and Muscle Hypertrophy

Q: I really like X-centric sets [lifting in one second and lowering in six]. Great muscle feel and pump. I’m getting ready to use a version of the Heavy/Light program in X-traordinary Muscle-Building Workouts I just got. My question is, If I want to use an X-centric set or two for each bodypart, should they go on heavy day or light day?

A: The reason for heavy/light training, as explained in XMBW, is nervous system regeneration. The light day still hits the target muscle for growth without much CNS stress.

In other words, the light day is more for recovery than slamming the muscle again.

Now with X-centric training you do use lighter weights; however, you lift in one second and lower in six until you can no longer lower slowly. That should occur at around rep 7.

That may not sound too traumatic, but keep in mind that your muscles don’t know weight, only effort. Yes, you are getting good blood flow and the weight is light, but the slow lowering usually produces microtears in the muscle fibers…

Most trainees get sore from just one set of X-centric reps, so it may be too traumatic for light day. And if the soreness persists, it could effect your performance and results from the coming heavy workout.

Our advice: Use the X-centric set on the isolation exercise on heavy day. For that move you do a drop set or two. Simply reduce the weight enough so that on the second set you can get six to seven X-centric reps.

So heavy chest day would be…

Bench presses (reverse pyramid), 3 x 5, 8, 9
Crossovers (drop), 1 x 8(7 X-centric)
Incline presses, 2 x 7-9
Pec deck flyes (drop), 1 x 8(7 X-centric)

Then your second chest workout that week is light day: higher reps and sub-failure sets for blood flow, pump and CNS recovery–as well as more muscle hypertrophy.

NOTE: Get The X-centric Mass Workout e-book, that includes 3 complete X-centric programs, HERE, or The X-traordinary Muscle-Building Workouts e-book, that includes 10 complete mass-packing programs like Heavy/Light, Power Pyramid and Time-Bomb Training, 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

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

Subject:
IRON MAN E-Zine: Issue #905:

The Rhythm Method for More Muscle Hypertrophy

Q: Your Progressive-Speed 4X concept has really helped me get bigger and stronger in only the four weeks I’ve been using it. I’ve been doing mostly compound exercises with X-centric on the first set, two standard sets, and speed on the last one. I notice you’ve been doing two X-centric sets instead of one. Is that better?

A: It’s not necessarily better–it’s just another variation. You can use any of those tempos within a 4X or even 3X framework.

For example, we will often end chest with incline dumbbell presses, but our pecs are so hammered that four sets seems like overkill. So we do only three…

Set 1: X-centric–lift in one second and lower in six–for about 9 reps

Set 2: X-centric–same tempo again–for about 7.

Set 3: X-celeration–final set with speed, each rep lasting 1.5 seconds–for about 12.

Of course you could do only the first set as X-centric and the last two as X-celeration sets. Or X-centric, standard and X-celeration. It’s up to you. The point is to vary the tempo. Why?

According to Olympic coach and muscle-building expert Charles Poliquin, “Slow-speed lifting [like X-centric] brings about more metabolic adaptations than high-speed lifting does. [It’s] also associated with increases in muscle glycogen, CP, ATP, ADP, creatine, phosphorylase, PFK and Krebs cycle enzyme activity. Training at faster speeds does not induce those changes. Also, performing slow reps builds the connection between the mind and muscle.”

Faster speed lifting tends to engage more muscle fibers, thickening the myofibrils. But slower-speed lifting can enhance that as well as encourage size gains via the above “metabolic adaptations.”

Back to Poliquin: “Pierre Roy, a national weightlifting coach in Canada, told me that he was using five-second eccentric contractions for sets of six reps in preparatory training periods when he wanted one of his lifters to GAIN SIZE.” [Note: We cover many facets of this type of negative-accentuated training, with sample programs, in The X-centric Mass Workout e-book.]

So there you go. Use sets that are both fast and slow–and you’ll guarantee muscle growth.

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

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

Newest Release:

OTHER SPECIAL OFFERS–LIMITED-TIME $10 to $15 BEST-SELLERS…

• Unique MASS-Building Methods and Workouts:

> The 4X Mass Workout 2.0–high-end hypertrophy with density for immensity–4X, 3X and TORQ

> The Pre-Ex 3X Mass Workout–pre-exhaustion, modified pre-exhaustion, the perfect mass-building split

> The Ultimate 10×10 Mass Workout–German Volume Training using one key exercise per muscle group

> The X-centric Mass Workout–the negative-accentuated training manual

• Get BIG and LEAN:

> The Ultimate Fat-to-Muscle Workout–total body transformation training

> X-treme Lean–fat-burning and nutrition guide (with a growth-hormone-boosting workout)–only $9.99

• Eye-Popping Bodyparts:

> X-traordinary Arms–the BEST exercises for peak, width and sweep, plus sleeve-stretching specialization workouts

> X-traordinary Abs–get yours acid-etched for midsection perfection (full-range, 10-minute workouts)

• Positions of Flexion full-range training and X-Reps

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

> The Ultimate Mass Workout–our very first X-Rep e-book that includes the Ultimate Exercise for each muscle

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

Subject:
IRON MAN E-Zine: Issue #918:

Pain-to-gain exercise change (build more muscle size)

Q: I’m a big fan of Position-of-Flexion mass training. Hitting the three “angles” for each muscle just makes so much sense, and I know stretch overload builds mass (bird study, etc.). That brings me to my question: The overhead triceps extension with a barbell, dumbbell, cable or two dumbbells, hurts my elbows. My triceps need fullness and sweep, so I don’t want to skip that stretch-overload exercise. What can I do?

A: That’s a common complaint with overhead extensions. While it produces a great stretch for the long head of the tri’s, it can also irritate the elbow joint.

One of our favorite alternate exercises for triceps stretch is cable pushouts using either a rope or a short bar. Because the pull is angled up, not straight back, the elbow stress is much less…

So your POF triceps routine might be 1) close-grip bench presses for midrange, 2) cable pushouts for stretch and 3) pushdowns for contracted.

If your elbows are seriously inflamed, and you can’t even do pushouts, use DB pullovers. The long head of the triceps participate big time when the upper arms move from overhead to over the chest–and there’s zero elbow stress…

You’ll feel the lats and tri’s working to pack on new size.

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

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

OTHER SPECIAL OFFERS–LIMITED-TIME $10 to $15 BEST-SELLERS…

• Unique MASS-Building Methods and Workouts:

> The 4X Mass Workout 2.0–high-end hypertrophy with density for immensity–4X, 3X and TORQ

> The Pre-Ex 3X Mass Workout–pre-exhaustion, modified pre-exhaustion, the perfect mass-building split

> The Ultimate 10×10 Mass Workout–German Volume Training using one key exercise per muscle group

> The X-centric Mass Workout–the negative-accentuated training manual

• Get BIG and LEAN:

> The Ultimate Fat-to-Muscle Workout–total body transformation training

> X-treme Lean–fat-burning and nutrition guide (with a growth-hormone-boosting workout)–only $9.99

• Eye-Popping Bodyparts:

> X-traordinary Arms–the BEST exercises for peak, width and sweep, plus sleeve-stretching specialization workouts

> X-traordinary Abs–get yours acid-etched for midsection perfection (full-range, 10-minute workouts)

• Positions of Flexion full-range training and X-Reps

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

> The Ultimate Mass Workout–our very first X-Rep e-book that includes the Ultimate Exercise for each muscle

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

Nothing ties a physique together like a good, developed set of abs. It doesn’t matter what the rest of your body looks like when you take off your shirt. If you’re sporting some serious ab game, heads can’t help but turn.There are so many schools of thought when it comes to ab training, and more and more it seems like we just conclude that what works for one person may not work for the other. But the truth is, the abs are a muscle just like every other muscle in the body, and they need to be trained accordingly, plain and simple. The days of doing hundreds of crunches every night before bed are long gone. Heck, I remember when I used to sit in front of the television doing 8 Minute Abs, suffering an excruciating lactic acid burn and wondering why my abs weren’t looking like a package of Hawaiian dinner rolls yet! I want to give you a couple of my favorite techniques to getting the most out of ab training, because quite honestly, with all the information out there on the Internet, it’s getting harder and harder to ascertain what the best plan of attack is. I’ll teach you a bit from my mistakes so that you can be on your way to your best abs ever.

Go Heavy (Relatively)

This is where I feel people get lost. There is a lot of evidence out there that says training the abs a bit heavier will stimulate some growth out of them, and that’s entirely true in my opinion. But the biggest factor that we have to consider is that the abdominals are not the quads or the lats. In other words, they don’t need crazy poundage. What I always say is, “Lift heavy relative to the muscle.”

What I mean by “heavy” is dynamic in the sense that it applies to the muscle at hand. What’s heavy for your legs is not heavy for your abs! More often than not, bodyweight is all you need for your abs, but just like any other bodypart, it’s more important that you focus on concentration and isolation of that muscle. If you’re doing heavy rope crunches and the like, you are probably engaging your lats and your arms more than your abs. Focus on the mind-muscle connection and get a full contraction out of the abs. Don’t be tempted to push any more weight that would compromise form.

Bust Out The Vacuum

Here’s my secret to abs. A smaller, more narrow waist will always create a more flattering illusion, and one of the only ways to draw in the abs successfully is by building up the transverse abdominals. This is the muscle that holds your belly tight when you’re upright. For instance, when you’re standing and you completely relax your stomach and let your belly naturally protrude out, you are relaxing the transverse abdominals. Quickly tighten the core back up and your stomach sucks right back in. When you train your body to naturally hold that “sucked in” state for a longer period of time, you inherently become better at drawing in your waist and therefore letting your rectus abdominis (the actual six-pack muscles) pop out more. So how do you build this muscle up? Simple, you do what are called draw-ins or “vacuums.” Remember the old-school pictures of the legendary Frank Zane sucking in his stomach while doing a front double bicep pose? That is a vacuum. (Possibly the best one ever.) If you practice those consistently, I promise you’ll see a difference in your abs.

Here’s how to do it:

• Suck in your stomach as hard as you can. Envision pulling your belly button back toward your spine.

• Hold that position for as long as you possibly can. (You will lose your breath quickly when first starting out.)

• Relax and let the stomach protrude to achieve a full relaxed state.

• Repeat this five times.

• Then, just as you would with any form of drop set, perform 15 reps of vacuums but with only a three-second hold when drawn in. This will act as a “pump” effect and train the transverse abdominals to be controlled on demand.

• Do this routine four times a week, but far from your regular workout. You want to do this when you’re completely rested. his trick will teach you to flex your abs on command much better and develop the control that you need to really engage the six- pack abs when you’re performing traditional ab exercises. Just this one technique can help you get the best abs on the block. And I can promise you one thing: If you’re walking around in wintertime with a good set of abs ready to rock and roll, you’re bound to get some attention. Seriously, if all else fails, you’ll at least gain some admirable core control.

On the bulk of the ab work that we do is performed in the kitchen. I didn’t want to sound too cliché by starting this column out with that message, but there is definitely some serious truth to it. Lastly, in a day in age where we are seeing more and more distended guts in the sport of bodybuilding (and even physique, sadly), you’re only going to stand out more by having a tiny, tight core with a defined set of abs. Remember, it’s not about the bulk, it’s about the illusion.

We all want to look better, lose fat, and improve our fitness levels through the food we eat diet. However, many of the biggest nutritional misconcep- tions revolve around dietary fat. Although this single macronutrient is often believed to be dangerous to your health and deadly for your abs, more and more evidence has emerged showing that fat optimizes several factors that contribute to a lean and muscular physique.

Myth 1: Fat Is Not Functional

Weight-loss diets are frequently associated with cutting fat from a diet. This is because dietary fat is the most calorie-dense macro- nutrient, offering nine calories per gram, while carbohydrates and proteins contain four calories per gram. However, many people like to think of fat as simply the storage form of energy that gets packed onto the love han- dles. But variations in the structure of fatty acids elicit different physiological functions. Fat offers many functional roles in our bodies, including aiding in cognitive function, car- diovascular health, muscle and bone health, and immunity. Fats are also incorporated into cell membranes, provide insulation, serve as signaling molecules, aid in the transporta- tion of fat-soluble vitamins, and are building blocks of other essential compounds. Fat is also said to have “pharmaceutical”-like effects by helping to maintain sex hormones such as testosterone, potentially enhancing mood states, reducing inflammation, and even assisting in body-fat control. Achieving recommended fat intake is an important goal; however, the quality of fat in the diet is equal- ly as important as the quantity of fat.

Myth 2: More Omega-6

There are two categories of essential fatty acids that need to be consumed regularly from the diet: omega-6 and omega-3 fatty acids. Both omega-6s and omega-3s contain double bonds along the carbon chain, but differ in the placement of this carbon-carbon double bond, giving them different proper- ties and physiological functions. Generally, omega-3 fatty acids are anti-inflammatory, while omega-6 fatty acids are pro-inflam- matory. Omega-3 fatty acids are found in nuts, flaxseed oil, green vegetables (spinach, arugula, kale, broccoli), and fatty fish such as salmon, all of which are typically under-con- sumed in the American diet, while omega-6 fatty acids are found in over-consumed foods such as vegetable oils, salad dressings, com- mercially raised meat, and eggs. (Organic grass-fed meat and pastured eggs have more the substitution of coconut oil did not significantly alter any body measurements, including body weight, body-fat percentage, and muscle mass. Omega-3s and less omega-6 than facto- ry-farmed meat and eggs.) Although omega- 6 is deemed an essential fatty acid, most Americans have no problem reaching optimal levels in the diet. On the other hand, the typical American diet does not seem to reach optimal levels of omega-3. For this reason, omega-3 supplements have become very popular to make up for the deficiency. While the recommended omega-6:omega-3 ratio is 7:1, the typical American diet is 17:1, which may increase low-grade inflammatory states linked to autoimmune disorders and cardio- vascular disease. Regularly trying to consume fat sources rich in omega-3 fatty acids can help tip this ratio in your favor.

Myth 3: Coconut Oil Is King

Coconut oil has recently been flaunted as the latest and greatest superfood. Along with being regarded as a healthy fat source, claims have emerged touting coconut oil as a superior energy source, fat burner, and appetite suppressor. Coconut oil is a natural food product containing a relatively high amount of medium-chain fatty acids (MFA). MFA have received a lot of attention in sports nutrition due to their metabolic differences when compared with long-chain fatty acids (LFA), which are found in vegetable oils and animal fats. Our bodies absorb and metab- olize MFAs quicker than LFAs resulting in an increase in energy expenditure. Therefore, by swapping LFAs for MFA-rich coconut oil, you should burn slightly more calories. However, researchers recently investigated the effects of having healthy adults replace their usual cooking oil with coconut oil for four weeks. The substitution of coconut oil did not signifi- cantly alter any body measurements, includ- ing body weight, body-fat percentage, and muscle mass. Additionally, coconut oil sup- plementation did not alter total cholesterol, HDL, or LDL values. While MFAs do produce a slightly greater thermogenic effect (to the tune of about 40 calories) in comparison to LFAs, it’s unlikely that simply adding coconut oil to your diet will lead to meaningful weight loss over the long term.

Myth 4: Whole Eggs Are Unhealthy

Eggs have been both glorified and scolded over the years leaving consumers, including athletes, hesitant to add whole eggs into their regular diet. The egg white, also known as the albumin, is a complete protein source con- taining all the essential amino acids; however, it is the yolk that tends to scare people away from eggs. The fatty acids found in the yolk are primarily oleic acid, a monounsaturated fat, while the remaining fatty acids are sat- urated fat and polyunsaturated fat. Other than fat, there are two other noteworthy components of egg yolks. Firstly, egg yolks are very rich in choline, a nutrient associated with several\benefits, including cognitive health. Secondly, although egg yolks do not provide much protein, yolks are enriched with the essential amino acid leucine—the primary activator of muscle protein synthesis. Given the large percentage of fatty acids and cholesterol in the egg yolk, whole-egg con- sumption has been suggested to promote cardiovascular disease; however, randomized controlled trials comparing diets with or without whole eggs have not found an asso- ciation between whole-egg consumption and an increased risk of cardiovascular disease. One study in Nutrients investigated the impact of breakfasts (with or without whole eggs) for 14 weeks on bodyweight and blood lipids in college students. No differences between groups were found for bodyweight or blood lipids. Similarly, a study in The American Journal of Clinical Nutrition reported whole- egg consumption did not have any adverse effects on the lipid profiles of people with type-2 diabetes. Lastly, a study in the Journal of Clinical Lipidology reported improvements in HDL and LDL levels when eating three whole eggs per day compared to eating three yolk-free eggs per day in people with type-2 diabetes and metabolic syndrome. When consumed as part of a healthy diet, whole eggs are a nutritious and convenient way of improving protein and micronutrients in the diet and may even aid in satiety and weight management.

Myth 5: “Low Fat” Equals Healthy

Natural, low-fat, sugar-free, cholesterol-free products sound healthy, right? However, food manufacturers often take advantage of this through very simple labeling tricks. It is important for consumers to understand what these labels really mean. “Natural” actually has no formal definition when applied to products that do not contain meat or eggs. (Heck, sugar is natural.) “Low fat” means that the product contains three grams of fat or less per serving, while “fat-free” or “zero fat” means that the product contains less than half a gram of fat per serving. This doesn’t sound bad at first, but remember that serving sizes may be very small. Also, the fat source can include trans fats. Lastly, when fat is removed from a product, so is the great taste. Consequently, many companies will load the product with extra sugar to make up for the missing fat. While these foods are not inherently unhealthy or dangerous, it’s important for the consumer to look beyond the label and understands what they are really eating. IM

IM0516_PubLetter_01w I was debating whether to call the title of this letter “A Breath Of Fresh Air” or “A Light At The End Of A Long Dark Tunnel.” Even though I’m a strong believer that there is no future in the past, being a part of this sport proved me wrong.

I personally entered competitive bodybuilding at the peak of its evolution, the time of the giants, or should I say dinosaurs? The only difference is that the dinosaurs’ extinction was blamed on a collision with a giant asteroid. Pro bodybuilding’s slow extinction after its peak in the early 2000s is to be blamed on its obsession with “bigger is better.” As I mentioned in one of my earlier letters, we cannot blame a person, a group of people, an organization, or give any specific reason why this happened. Could we have done something to prevent it? Maybe, but it’s always easier to be smart after the fact. Evolution has its own way of unfolding, and the beauty of our sport is that we have beaten evolution once before, and we are doing it again.

I recently witnessed the first-ever IFBB Classic Physique Pro show here in Culver City, California, and I saw it right there in front of my eyes. The “new” long-awaited division showcased 15 hopeful athletes (which is a greater number in its first show than a recent top pro Bodybuilding show had). It was an extremely diverse division with former pro bodybuilders who never truly fit the standards of the sport at their prime, the new generation of the Men’s Physique era, and some competitors in between who were trying to figure out where they belonged. Beautiful! I truly haven’t been so excited about a show or a division since the very first live bodybuilding show I watched when I was 17 years old. There was no doubt that the bodybuilding veterans such as Danny Hester, Darrem Charles, and Stan McQuay were there to show the kids how it’s done. And they did. These three gentlemen dominated that line-up leaving the younger generation wondering what was going on. To them they came out of nowhere, from a different era, maybe a different galaxy. The truth is that they have been here all the time, watching, observing, and waiting—old warriors who beat the new talent with their experience and their passion for the real spirit of classic bodybuilding that never truly left us. It’s been here the entire time, but somehow a big shadow was thrown on them from the dinosaurs.

Well, the real giants are back. Or should I write “born” or “reborn”? Or are they coming from the future? I know this sounds confusing (I’m confusing myself as well), but I can’t hide my excitement in this moment, as I haven’t felt this kind of optimism for our sport since I entered it. We really needed to do something to take bodybuilding to the next level and to secure its future, and I truly believe that Classic Physique and its former, current, and upcoming stars will do that and more. I believe that we are once again about to witness a greatness of this sport unparalleled, and I am also 100 percent positive that this division will give birth to a new Arnold, that one individual who can make a significant impact.

As the publisher of this 80-year-old fitness publication, I’m especially excited about this, as we are strong advocates of classic physiques, classic lines, healthy bodies, and healthy living.

Binais Begovic
Publisher

7505-finalword

More Celeste Braun

Celeste Braun looked so hot in the last issue of Iron Man. So many fitness girls are scrawny little twigs. Celeste looks like a real woman, with muscle and curves in all the right places. And her face is gorgeous. Any chance you’ll put up more pics of her on the website?

—Andrew K., via e-mail

Editor’s Note: You can definitely see more of Celeste Braun soon on ironmanmagazine.com.

7505-finalbar

Belly Up to the Bars

I have stayed away from protein bars for years
because of all the weird filler ingredients. After reading your review of current bars on the market, I was
happy to learn that manufacturers are finally paying attention to what they put in their products. I might actually try one of those Paleo bars!

—Daniel C., via e-mail

Classic Case

What’s the story with Classic Physique? Do you think it is here to stay? Is Iron Man going to cover these athletes? I hope you do. It looks like an exciting part of the sport.

—Patrick L, via mail

Editor’s Note: We are all over Classic Physique.
IIn this issue we are proud to show two exemplary competitors of that division, Danny Hester and Stan McQuay. In fact, Hester will go down in the history
books as the winner of the the first-ever pro Classic Physique show!

The ingredients in this smoothie work together to flush environmental toxins away and cleanse the liver while providing lubrication for your digestive tract, and as always, a dose of immune-enhancing protein. You get some naturally sweet and citrusy fruit flavors with the big-time benefits of greens.

INGREDIENTS

8 oz. unsweetened coconut milk
1 scoop vanilla protein powder
1 small organic cucumber, unpeeled 1 kiwifruit, skinned
1⁄2 handful spinach
1⁄2 handful watercress
1⁄2 teaspoon lime zest
2 sprigs of fresh mint
5 ice cubes

DIRECTIONS: Combine all ingredients in a blender—start with the coconut milk to avoid clumping. Blend until smooth.

TOTAL: 242 calories, 29 g carbs, 22 g pro- tein, 7 g fat, 9 g fiber

the superfoods

GREEN EQUALS DETOX: Green plants boost your digestive tract with chlorophyll, flushing environmental toxins like herbicides and pesticides from your body. (This is the same reason why many of us eat organics.) Change up your greens on a regular basis as they carry varying levels of antioxidants and vitamins. There is more to life than kale and spinach. Think collards, chicory, swiss chard, and dandelion greens. Watercress, for instance, packs more iron than spinach and more calcium than milk.

34 DECEMBER 2015 | ironmanmagazine.com

KIWIFRUIT: We don’t drop these big edible berries into smoothies too often, but with a high fiber content to keep the digestive system running, plenty of antioxidant vitamin C to restore holiday depleted skin, and potas- sium to aid in mineral regulation and muscular contraction, we probably should. Kiwi is generally available year round, but just in case you’re way off the fresh-produce grid, it’s also easy to find frozen in most grocery stores.

COCONUT MILK: Coconut anything is comparatively high in medium-chain fatty acids, significant because research indicates these fats are more readily burned as energy than others. Fats also aids in lining and lubricating the intestinal tract. We’re 20 years beyond the “low fat” craze, so don’t be scared of a few grams. If you have a tree nut allergy, you can find almond milk comparable in calories and grams of good fat. IM

In this month's issue, get acquainted with the inspirational Markus Kaulius, the founder and CEO of Magnum Nutraceuticals, and his mission to bring positivity back to the fitness world. Learn how to build both size and power in your lats with this explosive back workout. Our strength expert shares an unusual way to train your abdominals that could be the ticket to your best abs ever. Learn how natural testosterone boosters can help fight the “Low T” epidemic that is plaguing modern men, and turn up the heat with red-hot Columbia export and Bikini competitor Anllela Sagra.

FEATURES

50 A LIGHT IN THE DARKNESS

The founder of Magnum Nutraceuticals, Markus Kaulius, isn’t in the supplement business—he’s in the integrity business. His successful nutrition company is just a way to spread his larger message.

62 BACK TO THE FUTURE

If you’ve been sleepwalking through your pulldowns and machine rows, this hardcore strength-and-power back workout will wake up your hibernating muscles.

70 EVERY DAY IS ABS DAY

Here’s a new way to train abs that has you performing smart exercises for enough volume but won’t burn you out or have you dreading the workout.

78 TEST YOURSELF

Managing your testosterone levels is a tricky business but an important one when it comes to adding muscle. Check out our picks for the best natural testosterone boosters that actually work.

86 LATIN HEAT

Forget coffee and Netflix’s Narcos, our newest Colombia obsession is exotic beauty and current fitness “it girl” Anllela Sagra.

SUBSCRIBE to Iron Man

DEPARTMENTS

16 TRAIN TO GAIN

Check out this lightweight finisher that is guaranteed to pump up your biceps like nothing else. Also, we pick our favorite tools for staving off injury and keeping you in the gym.

24 TWIG TO BIG

The phrase “train smarter, not harder” is perfect for this technique that initiates growth without relying on insanely heavy loads.

28 FAT LOSS RESEARCH

A collection of cutting-edge discoveries that support you in the fight against fat.

30 MUSCLE RESEARCH

Science you can use when it comes to developing a full and muscular physique.

32 EAT TO GROW

Our nutrition PhD discusses popular versions of physique athletes’ favorite diet strategy: carbohydrate cycling. Learn what carb cycling can do for you and what you’ll have to do on your own.

40 NUTRITION RESEARCH

The latest information on how to use food and supplements to lift harder, look better, and live longer.

44 GO PRO

Fitness model and professional spokesperson Thomas DeLauer shares a unique way of balancing his training between
chasing strength and aesthetics.

94 EXTREME TRAINING

There’s a reason why the squat is called “the mother of all exercises.” Use these variations to safely and effectively drive your performance and physique goals.

98 HYBRID TRAINING

Despite a growing trend among athletes to use only free weights, one functional strength expert thinks machines are an important part of getting bigger and stronger.

100 NEWS & VIEWS

Lonnie Teper discusses the fallout from a historic Arnold Sports Festival, covering all of the surprising outcomes in Bodybuilding, Fitness, Figure, Bikini, and Men’s and Women’s Physique.

106 THE LION ROARS

Professional trainer and strength coach Alexander Juan Antonio Cortes answers your questions about training, nutrition, and everything else in the chaotic world of cutting-edge fitness and physique.

112 THE FINAL WORD

Our readers have the final say.

Innovation never rests. Core Nutritionals recently reimagined their popular BURN Ultra Thermogenic with an updated and improved formula. While many thermogenics are blunt instruments, crammed to the gills with caffeine and a dusting of other ingredients, the new BURN Ultra is a sophisticated and—dare we say—elegant product that targets fat stores and boosts energy through multiple avenues of action. BURN Ultra combines several different types of caffeine derivatives. Since some forms of caffeine burn more fat when the body is at rest while others are more effective during exercise, and even others provide more cognitive enhancement than physical stimulation and vice versa, the caffeine matrix in BURN Ultra creates a synergy that is greater than the sum of its parts. While it can be used as an effective pre-workout, BURN Ultra’s primary goal is to assist in mobilizing fat stores. Used strategically in two servings throughout the day, it can provide sustained mental and physical energy without the jittery nausea that comes with too much straight caffeine. Best of all, Core Nutritionals is one of the few companies that is leading the industry to a new age of transparency. Each bottle of BURN Ultra clearly states the exact amount of each ingredient used, all of which land within the recommended serving size necessary for maximum efficacy. BURN Ultra is available in Raspberry Lemonade and Mango flavors, and provides a generous 56 servings per container.

For more info, check out CoreNutritionals.com

Guzzling an extra couple glasses of water a day not only enhances fat mobilization, it might also positively influence body composition. Researchers at Virginia Tech put 48 subjects on a reduced-calorie diet for 12 weeks. Half of the test subjects drank 17 ounces of water before each meal. At the end of the experiment, the subjects in the non-water group lost about seven pounds of fat, while the water group lost almost 12 pounds of fat, or about 64 percent more. This is important news for anyone on a diet. Losing muscle while cutting calories is a major concern, and the results of this study suggest that drinking extra water means more of the weight lost on a diet comes from broken-down body-fat stores rather than catabolized muscle.

Improve speed, power, and neuro drive with this exercise

created by a foremost authority in spinal biomechanics.

In May of 2013, I met Dr. Stuart McGill, who, in short, saved my athletic career. I had a badly damaged back and was on the way out of elite powerlifting. He helped me start from ground zero, rebuild back to 100 percent, and in the process taught me what being a true athlete is. McGill not only helped me regain my lower-back athleticism and become pain free, he also taught me how to get more bang for my buck with newer and better versions of exercise that I’d been doing for decades. In short, he taught me to critically think before I did anything in the gym, period. Once I was able to start training hard again, I went back to Ontario, Canada, for a follow-up with Dr. McGill. This was the session where I learned the McGill pull-up (my name for it, not his). In

short, these are pull-ups performed with 100 percent effort, as a way to generate maximum neuro drive. They have become one of the best ways I know to improve back strength and overall development while minimizing injury. Doing sets of 10 pull-ups at a bodyweight of 250-plus pounds can be risky for the tendons of your pecs, lats, and biceps. Fatigue is typically the culprit with these types of injuries. What McGill advocates are sets of one or two reps at a time, but with maximum force and explosion with each and every rep. The problem with doing multiple reps at a time in a traditional manner is you can’t exert 100 percent effort and force with sets of five, seven, or 10. You might start off at 100 percent, but you’ll end up closer to 50 percent as you close in on failure.

McGill has seen tremendous improvements in athletes’ ability to do reps on the

pull-up in as little as one month. If you’re a tactical athlete (law enforcement, military, firefighter, etc.) who is tested on your pull-up count, this is a good way to build your pull-up volume and have it ready for test days when you need it. For those who aren’t tested on their pull-ups, it’s a great way to add high-quality volume to the movement. I’m currently at about 20 sets of one rep at this point, and I feel great. I usually do these anywhere from two to three times per week as part of my warm-up. I feel that these wake my body and my brain for the work that’s to come on the particular training day, and I feel that I have become faster and more explosive overall. On dead lift day, I start by using them as a warm-up and then I do 10 to 20 singles after my main deadlift work is done. I feel it’s been huge for my trap, rhomboid, and lat development, especially coming off a serious injury where I couldn’t train hard for two years. This efficient training helped make up for lost time.

This exercise is to be performed for one to two reps at a time. Each rep is for maximum effort, focus, and speed. Every rep should be perfect, never rushed. Do not try this for sets of five to 10. This is meant for perfect singles.

Use a “lobster claw” grip. I’ve found that this greatly enhances my power with every other compound movement. After wrapping your fingers around the bar, cover your forefinger with your thumb and lock it down tightly (this is kind of like a reverse hook grip). Grip is the start of any truly powerful contraction. It doesn’t matter how strong your muscles are if you have no grip to control the weight.

Grab the bar with your lobster claw and hang until motionless; retract your shoulder blades and squeeze as hard as you can. Once you’re tight from head to toe and your body is stiff, explode upward and violently pull your body to the bar. Contract as hard as you can at the top for a second or so, then gently lower yourself back down to the floor.

After returning to the floor, rest for 10 to 20 seconds. Tilt your head back, take a deep breath, and let your arms swing freely. Focus on the other reps to come and how you can make them better and faster.

Start with six to eight total reps and progress to more each workout. Stop when your speed begins to degrade and you have to start cheating. Everything should be controlled and methodical, not sloppy like a fish out of water

This is not a kipping pull-up. Yes, you want to generate power, but specifically in the muscle of the back. There is no leg momentum whatsoever. This is a strict and 100 percent pure and legit pull-up.

McGill pull-ups are for the advanced lifter who can do 20 or more proper singles in less than seven minutes without losing speed. I understand some will not be able to keep up the speed, power, and endurance to do these properly right away. For those who aren’t ready to do explosive unassisted reps, I suggest that you either have help from a training partner, or use an elastic band to assist you. Those who are very advanced can hang chains around your neck to make the lift more challenging.

Moderate-Weight Mass Building

3 Steps to Ripped Mass–Sooner Rather Than Later

Full-Range Back-to-Basics Mass Workout

New Muscle-Mass Tactic: TORQ Sandwich

Before-After Photos: 4X Muscle-Mass Gains

TORQ Torch: Cut Back for More Mass?

“Radical” New Diet for Mass and Cuts

Ezine #897: Speed Muscle Growth

Ezine #902: Heavy/Light, X-centric Sets and Muscle Hypertrophy

Heavy/Light, X-centric Sets and Muscle Hypertrophy

Ezine #905: Rhythm Method for More Muscle Hypertrophy

The Rhythm Method for More Muscle Hypertrophy

• Unique MASS-Building Methods and Workouts:

• Get BIG and LEAN:

• Eye-Popping Bodyparts:

• Positions of Flexion full-range training and X-Reps

Ezine 918: Pain-to-gain exercise change (build more muscle size)

Pain-to-gain exercise change (build more muscle size)

• Unique MASS-Building Methods and Workouts:

• Get BIG and LEAN:

• Eye-Popping Bodyparts:

• Positions of Flexion full-range training and X-Reps

Abs Master Class – Add these two core training tips for a tighter midsection

Busting Fat Myths

A Breath Of Fresh Air

Final Word

Clean Green Protein Machine

May 2016 Table of Contents

FEATURES

DEPARTMENTS

Product Spotlight: BURN ultra by Core Nutritionals

Drown Your Fat

The McGill Pull-Up

Improve speed, power, and neuro drive with this exercise

created by a foremost authority in spinal biomechanics.