Monthly Archives: January 2014

Q: What do you think about using kettlebell swings as a warm-up exercise for the lower back?

A: You can also use a dumbbell for this exercise, but either way you have to be careful. The momentum that builds up enables you to stretch further than...

Size and Shreds Now: Jacked Fat-to-Muscle Workout

IRON MAN E-Zine Issue #826:
Size and Shreds Now: Jacked Fat-to-Muscle Workout

Size and Shreds Now: Jacked Fat-to-Muscle Workout

Q: I know that the short rests between sets with 4X have fire up fat burning with growth hormone. How can I use 4X in The Ultimate Fat-to-Muscle Workout? Where would you suggest I put it, or should I use it at all?

A: The Ultimate Fat-to-Muscle Workout has you train each muscle group only once a week. That’s because you use heavy sets as well as X-centric and high reps for more fiber micro trauma–which encourages fat burning as well as muscle-fiber remodeling…

If you’re younger, you should keep the heavy pyramid on the first big compound exercise. Use 4X on the contracted exercise to END each bodypart. For example, your lat routine would be…

Midrange: Pulldowns (pyramid), 3 x 9, 7, 4-6; (X-centric) 1 x 8
Stretch: DB pullovers, 1 x 7-9; (X-centric) 1 x 8
Contracted: Stiff-arm pulldowns (4X), 4 x 10

If you’d rather not use heavy training because you’re older or you have joint problems, do 4X on the FIRST exercise…

Midrange: Pulldowns (4X), 3 x 9, 7, 5; (X-centric) 1 x 8
Stretch: DB pullovers, 1 x 7-9; (X-centric) 1 x 8
Contracted: Stiff-arm pulldowns, 2 x 15-20

Notice that you do a 4X sequence on pulldowns, but the fourth set is X-centric, lifting in one second and lowering in six. You will need to reduce the poundage for that last set.

Make your chosen 4X adjustment for each muscle, and prepare for a significant fat-to-muscle hustle.

Best-Seller On Sale: Complete workouts, diet tips, cardio myths, ripping supplements–The Ultimate Fat-to-Muscle Workout is only $10 for a limited time HERE <==

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

–Steve Holman and Jonathan Lawson

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 (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 infoHERE

Newly TORQ-ed Up E-books–ONLY $15 each)…

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 <==

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 <==


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.

This Special Report was submitted by Jonathan Lawson and Steve Holman.
The IRON MAN Training & Research Team

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.

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 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

All Content (c) Copyright 2014 IRON MAN Magazine
All Rights Reserved

TIP: During lateral raises, “pour water out of the buckets”

To ensure you work the medial (side) deltoid during lateral raises, slightly pronate your hands as you raise the dumbbells. Often, due to fatigue, there is a tendency to supinate...

TWG 133: Kickstart your exercise

The Wellness Guys

As we move into yet another new year with The Wellness Guys and lots of people are looking to get a kick along with their wellness and in particular fitness goals we thought it was a good time to have a chat about fitness. The boys talk about what they do for fitness and reveal what types (and times) of fitness just don’t work for them. Tune in to get a real insight into the guys and some real motivation for the new year. 

Click here to listen to this episode on Continue reading


People with orthorexia have developed an obsession with eating only healthy foods (or what they perceive to be healthy). While it mostly causes psychological symptoms, it can cause health problems ...

Read Full Post

Watermelon and Muscles

l-citrulline, an amino acid shown in previous studies to reduce muscle soreness, is found abundantly in watermelons, as well as certain squashes, cucumbers and other melons.

Martha P. Tarazona-Díaz, from the  Universidad Politecnica de Cartagena in Spain, and colleagues administered 500 milliliters of natural watermelon juice (containing 1.17 grams of l-citrulline), enriched watermelon juice (4.83 grams of l-citrulline plus 1.17 grams naturally occurring) or a control beverage to seven healthy university sports science students, average age 22.7 years.

Whereas neither juice dose improved pedaling cadence, heart rate or perceived exertion, both juices reduced muscle soreness 24-hours postexercise. Said the authors’ report, “Watermelon juices helped to reduce the recovery heart rate and muscle soreness after 24 hours.”

—Dr. Bob Goldman


Editor’s note: For the latest information and research on health and aging, subscribe to the American Academy of Anti-Aging Medicine e-zine free at


Dr. Robert M. Goldman MD, PhD, DO, FAASP has spearheaded the development of numerous international medical organizations and corporations. Dr. Goldman has served as a Senior Fellow at the Lincoln Filene Center, Tufts University; as an Affiliate at the Philosophy of Education Research Center, Graduate School of Education, Harvard University, He is Clinical Consultant, Department of Obstetrics and Gynecology, Korea Medical University; and Professor, Department of Internal Medicine at the University of Central America Health Sciences, Department of Internal Medicine. Dr. Goldman holds the positions of Visiting Professor, Udayana University School of Medicine, Indonesia; Visiting Professor, Huazhong University of Science & Technology Tong Ji Medical School, China; Visiting Professor, The Wuhan Institute of Science & Technology, China; Visiting Professor at Hainan Medical College, China; and Visiting Professor, School of Anti-Aging, Aesthetics and Regenerative Medicine, UCSI University, Malaysia. Dr. Goldman is a Fellow of the American Academy of Sports Physicians and a Board Diplomat in Sports Medicine and Board Certified in Anti-Aging Medicine. Dr. Goldman is a Fellow of the American Academy of Sports Physicians and a Board Diplomat in Sports Medicine and Board Certified in Anti-Aging Medicine. He has overseen cooperative research agreement development programs in conjunction with such prominent institutions as the American National Red Cross, the US National Aeronautics and Space Administration (NASA), the Department of Defense, and the FDA’s Center for Devices & Radiological Health.

Dr Goldman was awarded the 2012 LifeTime Achievement Award in Medicine &Science. Dr. Goldman is the recipient of the ‘Gold Medal for Science, the Grand Prize for Medicine, the Humanitarian Award, and the Business Development Award. He received honors from Minister of Sports and government Health officials of numerous nations. In 2001, Excellency Juan Antonio Samaranch awarded Dr. Goldman the International Olympic Committee Tribute Diploma for contributions to the development of sport & Olympism.

In addition, Dr. Goldman is a black belt in karate, Chinese weapons expert, and world champion athlete with over 20 world strength records, he has been listed in the Guinness Book of World Records. Some of his past performance records include 13,500 consecutive situps and 321 consecutive handstand pushups. Dr. Goldman was an All-College athlete in four sports, a three time winner of the John F. Kennedy (JFK) Physical Fitness Award, was voted Athlete of the Year, was the recipient of the Champions Award, and was inducted into the World Hall of Fame of Physical Fitness. Dr. Goldman was awarded the Healthy American Fitness Leader Award from the President’s Council on Physical Fitness & Sports and U.S. Chamber of Commerce. Dr. Goldman is Chairman of the International Medical Commission overseeing sports medicine committees in over 184 nations. He has served as a Special Advisor to the President’s Council on Physical Fitness & Sports. He is founder and international President Emeritis of the National Academy of Sports Medicine and the cofounder and Chairman of the American Academy of Anti-Aging Medicine (A4M). Dr. Goldman visits an average of 20 countries annually to promote brain research and sports medicine programs.

Q: If you could ONLY train Monday through Friday, how would you do it?

A: Having the weekends off is a great reward for a week of hard training. You could try this split...

Dexter Jackson- LA FitExpo Update | Muscular Development



Dexter Jackson: In California for the LA FitExpo 2014

Branch Warren- Signs With Gaspari Nutrition | Muscular Development


Branch Warren Signs with Gaspari Nutrition!

Bulgarian Split Squats- Physique 90 With Rich Gaspari | Muscular Development


Physique 90: The Bulgarian Split Squat with Rich Gaspari