The Ultimate Mass Workout.pdf

IRON MAN Training & Research Center Presents

MASS

WORKOUT

Featuring the X-Rep

Muscle-Building Method

by Steve Holman and Jonathan Lawson

The Ultimate

MASS

WORKOUT

The Ultimate Mass Workout was written to help you get closer

t o you r phy s ica l po ten t ia l w it h s e ns ib l e b od yb ui ld ing

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 w e i g h t -

t raining pro g ram. Proceed with the suggested diets, exerc i s e s

and routines at your own risk.

Photography by Michael Neveux

Illustrations by Larry Eklund

Cover model: Jonathan Lawson

Homebody Productions

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.O. Box 2800, Ventura, CA 93002

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 eve ry 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

p h y s i q u e, 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

d o e s n’t take two-hour work o u t s, six days a week—if you know

how to train with zero wasted effort.

D o n’t look around the gym for efficient work o u t s, howe ve r,

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 thre e

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 tra i n e e s

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 pro g rams 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 re c e n t l y

d i s c ove red—and it works! We’ve found ways to trai n 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. Yo u’ll be able to train eve ry muscle

4 The Ultimate MASS Workout

wi th powe r-pa c k ed prec i si on s o yo u m axi mize it s

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

s c reens 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 swe a t ,

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 ra ms a re o n

t a rget, so pre p a re to

grow like you’ve never

grown before with the

Ul tim ate Ma s s

Workouts and X Reps.

—Steve Holman

and Jonathan Lawson

IRON MAN

Training & Research

Center

Jonathan L.

The Ultimate MASS Workout 5

Steve H.

Plik z chomika:

Inne pliki z tego folderu:

Inne foldery tego chomika: