Super SizeCrashCourse

X-Workouts.com Presents

The Ultimate

SUPER-SIZE

CRASH COURSE 190 to 208 in 12 Weeks Drug Free!

Power POF • DP 4X PS 4X • TORQ Training PLUS: The Two-On, Muscle-Up, Fat-Gone Diet

by Steve Holman

The Ultimate Super-Size Crash Course was written to help you achieve a muscular physique with sensible bodybuilding strategies. Weight training and dieting can be demanding activities, however, so it is highly recommended that you consult your physician and have a physical examination prior to beginning. Proceed with the suggested exercises and routines at your own risk. Studio photography by Michael Neveux Other photography by Steve Holman, Lindsey Holman Cover model: Jonathan Lawson (photo by Michael Neveux) inset model: Jordon Williamson (photos by Lindsey Holman) Copyright © 2013 by 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.O. Box 2800, Ventura, CA 93002

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2 The Ultimate Super-Size Crash Course

Contents Introduction............................................................4 Chapter 1—The 3D Mass Attack..........................6 Chapter 2—How to Build Extreme Muscle Size: Fact vs. Fiction......................10 Chapter 3—Phase 1: Super-Size Crash Course Workouts.................16 Chapter 4—Phase 2 Super-Size Crash Course Workouts..................28 Chapter 5—Progressive-Speed 4X: Mass Acceleration With Tempo Variation...............................34 Chapter 6—Alternate Phase 1: Quick-Hit Super-Size Mass Workout..............40 Chapter 7—How to Eat for Super Size........................................50 Chapter 8—The 2-Days-On, Muscle-Up, Fat-Gone Diet..................................52

3 The Ultimate Super-Size Crash Course

Introduction This mass-building crash course was born thanks to my daughter, Lindsey—well, actually her boyfriend, Jordon Williamson, who had just finished his senior year in high school and decided he wanted to get "big and awesome" before he went away to college. Jordon had been a varsity football player in the fall, offensive line, with a good strength base—but not a lot of muscle size. He only weighed about 200 pounds at 5’8” in very "glazed" shape (as in glazed Jordon at the start, 190 pounds, doughnut). He wanted to and after, 208, 12 weeks later. shift to a more size-centric workout regimen—more muscle to look big. So I decided to design one for him. Sure, I could've just given him one of my other programs, like Size Surge; but I'd learned a lot about how muscles grow since then and wanted to test alternating heavier training and 4X + TORQ (tension-overload repetition quantity) a variation of the high-rep method Mr. America Doug Brignole is using to gain even more muscle in his 50s. Going back and forth between power training and workload density produced excellent size for legendary bodybuilders of the past. Versions of it are usually referred to as heavy/light—but Jordon's program is different. On so-called heavy day he used full-range Positions of Flexion, a classic pyramid on the first midrange exercise. That is, he added weight on each set so his repetitions fell. 4 The Ultimate Super-Size Crash Course

He followed that big, compound exercise with a couple of standard sets on the stretch- and contracted-position moves. So his heavy day was good ole Power POF. On so-called light, or density, day he used moderateweight 4X and high-rep TORQ on every exercise—with short rests between sets. I also switched the order of the exercises so he did the isolated contracted-position exercise first. That provided a modified pre-exhaustion effect. Very effective! So effective, in fact, that I frequently had Jordon texting me with "selfies" of his progress. He was very excited all the way through the summer, and got even more stoked when I switched his program to Phase 2, a mix of moderately heavy power training and density overload at every workout. All of his workouts were fused into a three-way split that had him training four to five days a week on a rotation-forrecuperation mass scheme. It was summer, so I allowed him to be flexible with how many days a week he trained. And it worked—18 pounds of muscle in 12 weeks! The training is designed to build the myofibrils, the actin and myosin strands in muscle fibers; the sarcoplasm, the energy fluid that pumps up muscle fullness; and it provides a variety of rep ranges, including high-end hypertrophy, a tension time of 60 to 90 seconds with TORQ, which is something most bodybuilders never get. More on all of that info to grow in the upcoming chapters. Plus, there's the new Progressive-Speed and DownwardProgression 4X methods to help you GROW like never before! Let's go.