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A New Angle for More Mass Q: I love the 4X mass method and am making better gains than I have in years. But sometimes I feel like I'm missing out because there are so many good exercises. For triceps for example I Iike elbows-flared pushdowns as my first big [midrange] exercise, but I feel like I need close-grip bench presses too. Should I just alternate them at different workouts?
A: Alternating is a good approach--but then you feel like you missed the benefits of the one you didn't do, right? We're nutty like that too (crazy muscleheads!). A good alternative is to do a 3X on elbows-flared pushdowns. After you complete your third set, rest 35 seconds, then do your last fourth set with a different exercise, in this case close-grip bench presses. Go all out on those, of course, just like you were doing a 4X sequence. You may get ideas from the POF 3D Muscle Matrix on pages 50-51 in the 3D Muscle Building e-book. It lists exercises for each position of flexion for every body part. Like for biceps you could do a 3X on dumbbell curls, rest 35 seconds after your third set, then do your last set with undergrip pulldowns.
It's almost like a superset at the end, but you're still allowing the standard 35-second rest before you move to a last set of a different exercise. You should activate a few different fibers on that last set, which can improve your mass gains. If you choose a weight that's too light, just go to failure--even if you get 15 reps. You can also use this tactic on the other two positions in Positions of Flexion. For example, a stretch move for delts is one-arm cable laterals. Do a 3X sequence there, no rest. In other words, work your left delt for 10 reps, switch and work your right for 10 reps; then back to the left and so on for 3 rounds. After you work your right for the third time, immediately move to an incline bench with a dumbbell and do incline one-arm laterals for max reps, then switch and max out with your right arm.
Get creative. For instance, since you mentioned triceps, the stretch position move is an overhead extension. That emphasizes the long head. Do a 3X on that exercise, rest 35 seconds, then do dumbbell pullovers to finish them off…
Yes, dumbbell pullovers for triceps. MRI studies show that the exercise hits the long head hard, so be prepared for a searing burn--then watch your mass gains churn. Till next time, train hard--and smart--for BIG results. Note: 3D Muscle Building, the original Positions-of-Flexion Mass-Building Manual e-book is now only $19.99. The 4X Mass Workout is also only $19.99. And for those looking to rip up, check out X-treme Lean, now only $9.99. --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.
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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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