Iron Man August 2007 Excerpt: 3D Back Blast!

The following excerpt from Chapter 6 looks back and improves on the 3D POF back workout Jonathan used. Get a sample back workout right here!

This month's Iron Man is our annual birthday bash for our favorite Big Guy. No cake, just plenty of rare photos of the birthday boy himself, Arnold, in his prime. The Gov is turning 60, and we turn back the clock to when his muscles rocked. We're talking giant photos, many you've never seen before (we had to dig for them!)—a true collector's issue.

Of course, we'll also have tons of training and nutrition info, like a delt blast from our Tactical Torture Training task master and lots of Power/Rep Range/Shock and X-Rep insights.

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3D Back Blast
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The following is an excerpt from the August 2007 issue of Iron Man magazine:

The first part of 3D Muscle Building features an analysis of the program Jonathan Lawson used to pack on 20 pounds of muscle in 10 weeks in the 1990s. It was a two-phase approach, the first being a three-days per-week anabolic-primer program and the second a 3D Positions-of-Flexion every-other-day program.

Jonathan Lawson Jonathan Lawson
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Jonathan Lawson.

The following excerpt from Chapter 6 looks back and improves on the 3D POF back workout Jonathan used:

Arrow Sample Workout:

That's a solid POF routine; however, we've found that behind-the neck pulldowns can be stressful to the shoulder joints and that standard pulldowns for the lats also work the midback midrange position effectively. We've found that we can skip the exercise for that position or do some type of machine row or dumbbell row, as you'll see below.

Back Analysis

The upper back has many smaller muscles, but efficiency-minded bodybuilders will realize that they only have to train the larger masses, the lats and traps, to fully develop the smaller muscles if the work is hard and heavy. That's especially true if you train the large areas from their three positions of flexion. Using 3D POF enables you to hit every crevice of your back without wasted effort.

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Let's take the two major areas of the upper back, divide each into its three positions and identify the movements that work them.

Arrow Latissimus Dorsi:


      Front chins or front pulldowns—with your upper arms pulling down from overhead and into your sides—work the lats' midrange position with help from the biceps and traps. Note that although there's some stretch at the beginning and some contraction with resistance at the end of both of those movements, you achieve neither position completely.


      The bottom of a pullover—upper arms overhead with the elbows slightly below the plane of the torso—puts the lats in the total-stretch position. The resistance pulls your arms back, not out or up, as in a pulldown or chin.


      For you to achieve total peak contraction in your lats, your upper arms must be down, close to and behind your torso, as in the bottom of an undergrip pulldown to the lower chest, a stiff-arm pulldown or a bent-over undergrip row. Scapulae rotation, which you achieve with the aforementioned exercises, is important when you're striving for complete lat contraction.


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Super-Saturation For Serious Muscle Size!
The Heavy/Light Training system is based on how a lot of the bodybuilders in the pre-steroid era - the '50s and early '60s - used to train - and a lot of them got huge!

For the complete program and other training regimens that work, get the August 2007 issue of Iron Man or visit