TÍTULO II - PROCEDIMIENTO
SECCIÓN 6: Decreto N° 465/2010: Régimen y Plan de Facilidades de Pago
exercises trigger
growth by
blocking blood
flow, a.k.a.
occlusion.
Model: Nathan DeT
racy
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120. Close-grip, or V-handle, cable rows keep our hands at the midline of the torso at the bottom of the stroke, which is stretch territory for the midback. We keep our torsos upright, no forward lean, to
maximize trap elongation in the stretch position.
Smith-machine sissy squats.
We were doing our sissy squats, the stretch-position quad move,
holding a plate on our chests, but that got awkward as our strength increased—especially during heavy Power week. We now do them with the Smith-machine bar resting across our front delts
with some weight on each side of the bar. Using the Smith machine makes the exercise more stable, as you don’t have to focus on balance; however, you have to stay in control and not bounce—unless you want knee damage.
Hyperextensions.
We’ve done these all along as an extra stretch-position exercise for hamstrings. Because we’ve gotten so strong on them, holding weight has become uncomfortable. For that reason we now do them while holding a 45-pound plate, but we use the Double-X Overload style; that is, doing a stretch- position X Rep after each full-range rep. We do these after stiff-legged deadlifts, so we get lots of stretch overload for the hamstrings.
Train, Eat, Grow / Program 89
Model: Jonathan Lawson
76 MARCH 2007 \ www.ironmanmagazine.com
Decline close-
grip bench
presses—one
of the best
midrange
movements
for complete
triceps
development.
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Smith-machine wide-grip upright rows. We were using rack
pulls as our midrange-position delt exercise. Then we noticed that we’d started inadvertently cheating and using too much trap power. That resulted in less delt development. To remedy that situation, we’ve moved to a Vince Gironda favorite, wide-grip upright rows on the Smith machine. We keep our form strict and pull the bar up to our low-pec line so the upper arms are up and out, activating the medial-delt heads. We use a grip that’s about two hand spaces outside of shoulder width. If you try these, don’t pull higher, or you could damage your rotator cuff.
Close-grip bench presses.
We used dips for a while as our midrange triceps exercise, but we both felt that having freedom of movement of the torso limited our
triceps activation. Close-grip bench presses solved the problem. Ah, but haven’t we said that decline close-grip presses are better than the flat-bench variety at hitting all the triceps heads? Yes, which is why we do ours on a flat bench but with our butts up. Sure, people will think you’re cheating, but you’re not— you’re just simulating a decline position, which is better for full triceps development. We use a grip that’s about half a hand width inside shoulder width. We tried a narrower grip, but it aggravates our wrists. Also, we keep our arms angled in toward out sides as we lower the bar.
Barbell curls. We were using
preacher curls as our midrange- position movement for biceps, but we were craving more muscle synergy—preachers were too strict, better for use in a split that has back and biceps on the same day. Plus, we recently ran across a shot
of Arnold doing barbell curls that got us motivated to return to them. For barbell curls we’re using an EZ-curl bar, with a grip just inside shoulder width, and keeping torso rocking to a minimum—till the last rep or two.
Next month we’ll look at changes we’ve made to Shock week.
Note: Our Rep Range week is outlined on page 72. For our complete P/RR/S program—three weeks of 12 separate workouts—in a form that you can print out and take to the gym so you can experiment along with us, see pages 103 through 114 in Chapter 15 of the e-book 3D Muscle Building.
Editor’s note: For the latest on X
Reps, including X Q&As, X Files (past e-zines), before and after photos and the X-Blog training journal, visit www.
X-Rep.com. To order the Positions-
of-Flexion training manual Train, Eat,
Grow, call (800) 447-0008, visit www
.Home-Gym.com, or see the ad below.
IM
Train, Eat, Grow / Program 89
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Q: I’m very grateful for all the hard work you’ve put into creating and sharing 3D POF. I’ve never been very serious about working out, mainly be- cause I’ve been unable to increase the size of my arms even though it was pretty easy for me to grow every other muscle group. I’ve been following your POF advice for four weeks, and I’ve already started seeing a significant difference in my arm size. I’m following the every-other-day-split routine [out- lined in your 3D Muscle-Building e-book], but I have a problem: It’s very nicely balanced, but I don’t have a lot of time to train, and more often than not I have to cut my workout short. I’ve decided to keep one exercise, the midrange position, for every mus- cle group but continue using all three exercises for arms. Or should I keep the stretch- or contracted- position exercise for the other bodyparts instead? A: I consider the big, midrange exercises the most im- portant for building mass, so doing that exercise for each bodypart and then full 3D POF programs for your arms is an excellent strategy. If you’re interested, you’ll find three- days-a-week and four-days-a-week programs that contain
only the best, or ultimate, midrange exercise for each bodypart in The Ultimate Mass Workout e-book (available at X-Rep.com). You could take one of those programs and revise it to include the three Positions of Flexion for biceps and triceps. I recommend one of the split routines, as the full- body workouts can be somewhat grueling, espe- cially if you add stretch- and contracted-position exercises for two muscle groups. Either way, train arms twice a week with full 3D POF programs, and your gains should continue. Here’s a good example:
Biceps
Midrange: Standing barbell curls 2 x 9-12 Stretch: Incline dumbbell curls 1 x 9-12 Contracted: Concentration curls 2 x 9-12 Triceps
Midrange: Lying extensions 2 x 9-12 Stretch: Overhead dumbbell extensions 1 x 9-12 Contracted: One-arm pushdowns 2 x 9-12 I suggest more-isolated moves for the midrange exer- cises, as opposed to undergrip chins and close-grip bench presses, because you’ll be doing pulldowns or chins and bench presses elsewhere in the program. It would be re- dundant to do them again for arms, albeit with different hand positions.
Also, once your arms adapt to the classic 3D POF ap- proach, start using some of the other 3D arm programs that include X Reps, drop sets and so forth, as outlined in 3D Muscle Building, to spur new mass gains.
Q: I just finished reading your new e-book 3D Muscle Building, which was really interesting. Great job! I have a question regarding how often you should work out. In phase 1 of the [20-pounds-of-
muscle-in-10-weeks] program you start with three days per week. Then in phase 2 you switch to every other day. What’s the reason for the change in training frequency?
A: Phase 2 is a split routine. The every- other-day frequency ensures that you train each body part every
five days. Phase 1 has you training everything directly or indirectly three days per week with lower volume— that is, fewer sets. Phase 1 is an anabolic primer, with mostly multijoint exercises. Then in phase 2 you slightly increase the number of sets, with the 3D POF strategy for each muscle, and the