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Power-Density: Quick Workouts for Size and Cuts Q: I'm looking for a quick-workout solution. I need to build muscle and burn fat (who doesn't?), but I don't have time for long workouts. I really like the 4X method. It makes sense and is quick, but I feel like I need some heavy sets too. I'm thinking two to three heavy sets on an exercise, then a quick 4X on a second one. Which program would be good for that style?
A: While we don't bill it as a fat-burning workout, The Ultimate Power-Density Mass Workout will fire up your lean-machine jets as well as build more muscle. And the workouts are quick. For example, in the basic program you do a heavy pyramid followed by 4X--both on the same exercise… Barbell curls In past e-zines we've mentioned how heavy work creates microtears in the myofibrils, the force-generating strands in the fibers. Your metabolism burns hotter outside the gym to repair that trauma. That's a good residual fat-burning effect, so the heavy pyramid will help your leaning efforts somewhat. But 4X is the real fat burner here. Its short rests between sets trigger major muscle burn, so you get heightened growth hormone release. GH is a potent fat torcher and is also anabolic. But there's more… 4X also builds the mitochondria, the cells' powerhouses where fat is burned. It's the reason so many trainees who start using 4X have reported getting leaner as well as bigger. Remember, with 4X you take a weight with which you can get 15 reps, but you only do 10; rest 30 seconds, then do it again, and so on. You go all out on the fourth set and if you get 10 reps, you add weight to that exercise at your next workout. Back to the program. For most muscles we have one exercise listed, a two- or three-set pyramid followed by a 4X sequence. The above biceps routine is an example; however, you can use TWO different exercises if you want. For example, for lats you could do… V-handle chins (pyramid), 2 x 9, 7
For biceps you could do… Barbell curls (pyramid), 2 x 9, 7 On that basic Power-Density split you train three body parts per workout, so the sessions are fast; you'll get leaner AND build more mass. Till next time, train hard--and smart--for BIG results. Note: The Ultimate Power-Density Mass Workout e-book is now only $19.99 and includes heavy training as well as the 4X method. Our fat-burning nutrition guide with diets and training, X-treme Lean, is also only $9.99 (less than 10 bucks)--or get it with X-traordinary Abs for only $19.99 (Double-Shredded Combo Offer at the X-Shop). --Steve Holman and Jonathan Lawson LIMITED-TIME $19.99 BEST-SELLERS: We're offering each of these at their lowest price ever to get you big and ripped by spring. Click on the title you're interested in for more info... 1) The 4X Mass Workout--fast, simplified supersaturation training for X-treme size 2) The X-traordinary X-Rep Workout--the latest update to our original X e-book 3) The X-centric Mass Workout--the negative-accentuated training manual 4) The Ultimate Fat-to-Muscle Workout--total body transformation training 5) X-traordinary Muscle-Building Workouts--10 complete mass programs 6) X-traordinary Arms--includes the 3D HIT workout system with big-arms routines 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 X-traordinary Size Surge Workout 11) The Ultimate 10x10 Mass Workout 12) Eric Broser's FD/FS Mass-Shock Workout Latest release: The 4X Mass Workout—Fast Simplified Supersaturation Training for X-treme Muscle Size. It’s how many pro bodybuilders get big AND ripped as fast as possible for contests and photo shoots. You can use it for a blast of new mass in only a few weeks--and the workouts are quick. Guaranteed or your money back. Limited-time discount offer HERE.
MASS-BUILDING E-BOOKS... X-SHOP: Find our original X-Rep e-book, as well as X Updates and Positions-of-Flexion mass-training guides...
X-WORKOUTS: Find specialized e-workout programs, including Power-Density, 10x10 and Eric Broser’s Power/Rep Range/Shock....
NEW: The X-traordinary SIZE SURGE Workout, Jonathan Lawson’s legendary two-phase mass program that packed 20 pounds of muscle on his frame in only 10 weeks. See all the changes he made to the original workouts, transcribed from his training journal. In printable templates so you can duplicate his incredible gains. You also get his eat-to-grow diet and streamlined no-frills supplement schedule, anabolic acceleration methods and loads of tips and tricks. Plus, an interview with a top-level bodybuilder who trains Size Surge style for incredible growth.
Newbies: If you’re a beginning bodybuilder, coming back from a layoff or a trainer who trains beginners, our new e-book, Quick-Start Muscle-Building Guide, is for you.  The e-books on this site were written to help you get closer to your physical potential with sensible bodybuilding strategies. Weight training is a demanding activity, however, so it is highly recommended that you consult your physician and have a physical examination prior to beginning a weight-training program. Any comments provided are for general information purposes only and do not represent medical advice. Proceed with the suggested diets, exercises and routines at your own risk. Results using the programs and diets in these e-books vary from individual to individual. Testimonial endorsers’ results using it may be considered atypical. Copyright © 2012 by Homebody Productions |
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