The Ultimate Mass Workout - Featuring the X-Rep Muscle-Building Method(1).pdf

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IRON MAN
Training & Research Center Presents
MASS
WORKOUT
Featuring the X-Rep
Muscle-Building Method
by Steve Holman and Jonathan Lawson
The Ultimate
The Ultimate Mass Workout
was 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
h a ve a physical examination prior to beginning a we i g h t -
training program. Proceed with the suggested diets, exercises
and routines at your own risk.
Photography by Michael Neveux
Illustrations by Larry Eklund
Cover model: Jonathan Lawson
Copyright © 2004 by
IRON MAN
Magazine and
Homebody Productions
All rights reserved.
The material in this document may not be reproduced in
whole or in part in any manner or form without prior written
consent from the publisher.
Homebody Productions
P Box 2800, Ventura, CA 93002
.O.
CONTENTS
Introduction......................................................................4
Chapter 1—Ultimate Body and the
X-Rep Revolution........................................................7
Chapter 2—Ultimate Quad Training..............................19
Chapter 3—Ultimate Hamstring Training.....................23
Chapter 4—Ultimate Calf Training................................27
Chapter 5—Ultimate Chest Training.............................29
Chapter 6—Ultimate Delt Training................................33
Chapter 7—Ultimate Back Training..............................37
Chapter 8—Ultimate Triceps Training..........................43
Chapter 9—Ultimate Biceps Training...........................47
Chapter 10—Ultimate Abdominal Training..................51
Chapter 11—Basic Ultimate Workout..........................55
Chapter 12—Ultimate Direct/Indirect Workouts.........63
Chapter 13—Ultimate Anabolic Acceleration..............81
Chapter 14—50 Ultimate Mass Tactics........................85
Chapter 15—Ultimate Mass Nutrition........................107
Chapter 16—Ultimate Mass Attitude..........................117
Appendix A—Other Exercises.....................................119
Introduction
You want it, and so does almost every other male on the
planet: a body packed with more muscle—chiseled mass that
turns heads and grabs people’s attention by the throat, making
their eyes bulge with disbelief and admiration. But who has the
time? Su re, it would be incredible to have an eye - p o p p i n g
physique, but two-hour workouts are out of the question for
anyone who can’t pitch a tent in the gym parking lot. Does that
mean building impressive muscle is fantasy? Absolutely not! A
chiseled body doesn’t have to be a fleeting dream because it
doesn’t take two-hour workouts, six days a week—if you know
how to train with zero wasted effort.
Don’t look around the gym for efficient workouts, however,
because it’s truly a lost art. Look around and you’ll see people
heaving and throwing weights, making wrong exercise choices
(side bends can make your waist wider, folks!), training for
hours and making little or no gains year after year after year. In
our estimation, most trainees could be making two to three
times their current progress—and in half the time! The reason
for all the wasted effort is lack of knowledge—or at least lack of
rational thought when it comes to the workout. Most trainees
h a ve n’t learned enough about each muscle’s function, fiber
activation and how the body copes with stress. Because of that
it’s impossible for them to put together a program that provides
maximum results in minimum time.
Maximum results in minimum time is what we specialize in
at the
IRON MAN
Training & Research Center. For more than a
decade, we’ve observed and tried a lot of programs. Hardgainer
bodies have been taken off no-results programs and packed
with respectable muscle, thanks to innova t i ve tactics and
p ro g rams created at the ITRC. Many of those trainees used
versions of Positions of Flexion, our dominant muscle-training
protocol. But this book isn’t a POF refresher course. It contains
an immense amount of new information that we’ve recently
d i s c ove red—and it works! We’ve found ways to train the
muscles using direct and indirect work that coaxes optimal
recovery and X Reps to jolt the nervous system to crackle with
new electrical energy—just what you need to activate as many
fibers as possible quickly. You’ll be able to train every muscle
4
The Ultimate MASS Workout
with powe r-packed precision so you maxi mize its
development—and that means you’ll get bigger than ever fast,
no wasted effort!
Because of our positions at
IRON MAN
magazine and our 40
years of combined experience in the gym, we’re able to bridge
the gap between science and real-world application. We test
the scientific theories that cross our desks and computer
screens at the magazine, refining them into workable models
and then reaping the muscle-building benefits. The most
efficient muscle-building strategies we’ve discovered are in this
book, which means less trial and error for you and faster gains.
We’re not going to kid you. It takes some work and sweat,
but with this book you’ll be able to build more muscle without
spending hours in the gym with hit-or-miss training. Ou r
p ro g rams are on
t a rget, so pre p a re to
grow like you’ve never
grown before with the
Ultim ate
Ma s s
Workouts and X Reps.
—Steve Holman
and Jonathan Lawson
IRON MAN
Training & Research
Center
Jonathan L.
Steve H.
The Ultimate MASS Workout
5
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