Massive Iron Newsletter - Volume 1 (August 18th, 2024)

Hey everyone welcome to the new Massive Iron newsletter. I'm going to try to put this out at least once a month, and it will contain some of the best content and information from my world.

Please watch for it on social media and in the YouTube Community.

Fall is almost here and my training is rolling. Now that I have the first four books out from the Massive Omnibus series, I have been able to train regularly each week. My seated pin press is up to 210 by 5 pounds, my deadlift is moving back up, and everything is moving smoothly. I certainly don't feel like I'm about to approach the age of 57.

I thought it would start off with a newsletter featuring information on pull-ups, and on my 5 10 10 20 bench press program. Understand that I have never been a master at pull-ups. During my early years I was able to do 45 pounds for eight reps, but I never really pushed it much more than that.

The bench press program in this newsletter has been highly successful. It is truthfully the most popular bench press program I've ever put together. I suggest running it for at least 3 months, if not longer. I can almost guarantee it all that at least 20 pounds to your bench press in a short period of time.

I hate to use the word guarantee but that has been the norm.

Five Pull-Up Hacks to Boost Your Performance

Pull-ups are a cornerstone of strength training, but they can be challenging if you're not naturally adept at them. Even seasoned lifters can fall into bad habits that limit their progress. Here are five essential hacks to elevate your pull-up game:

1. Neutral Grip: If you find standard pull-ups difficult, try switching to a neutral grip. This variation might feel more comfortable and provide better leverage, especially if your arm lengths and leverages aren’t optimal for pull-ups. You don’t have to use it all the time, but rotating it into your routine every other week can help improve your overall pull-up strength.

2. Full Range Control: One of the most common mistakes is not using a full range of motion. Many lifters stop halfway down, which places unnecessary strain on the biceps. Focus on lowering yourself all the way down, controlling the descent, and fully extending your arms before pulling back up. This ensures that you’re engaging the correct muscles and building strength throughout the entire movement.

3. Master Higher Reps Before Adding Weight: Before you start adding weight to your pull-ups, aim to get really good at higher rep sets—between 12 to 15 reps with perfect form. This foundation will help you avoid sloppy, uncontrolled reps when you eventually introduce additional weight. Start small with weight increments, like five pounds at a time, to maintain form and control.

4. Block Sets for Progression: If you’re struggling to increase your pull-up count, try using block sets. Set a timer for two minutes and perform as many quality pull-ups as possible within that time, taking short breaks as needed. This method allows for gradual improvement, making it easier to add reps over time. For instance, you might progress from nine reps to 21 reps in a two-minute block over a year.

5. Band-Assisted Pull-Ups: If you’re unable to do many pull-ups, incorporating band-assisted pull-ups into your routine can be very helpful. Bands provide just enough assistance to help you build strength without relying on machine-assisted pull-ups. Use them sparingly, aiming for a couple of sets per week to complement your regular pull-up work.

These hacks can make a significant difference in your pull-up performance, helping you build strength, control, and confidence.

The 5 10 10 20 Bench Program—Your Shortcut to a Stronger Bench Press

The 5 10 10 20 program has stood the test of time, helping countless lifters see substantial increases in their bench press strength. Originally developed over a decade ago, this program has consistently delivered results, making it a go-to method for lifters looking to break through plateaus.

Background
The program originated from a spontaneous workout session in South Carolina, where I decided to use the same weight for all sets: 5 reps, 10 reps, 10 reps, and a final set aiming for 20 reps. The idea was that if I could hit 20 reps on the last set, I would increase the weight by five pounds the next time. This approach turned out to be incredibly effective, leading to significant strength gains.

Program Structure
The standard version of the program involves performing 5 reps, 10 reps, 10 reps, and 20 reps with the same weight. If you manage to hit 20 reps on the final set, increase the weight by five pounds in your next session. For those seeking an extra challenge, there's a more brutal seven-set version (5, 5, 5, 10, 10, 10, 20+), though it’s not recommended for everyone due to its intensity.

Results
Over the years, the 5 10 10 20 program has helped lifters achieve 20, 30, or even 50-pound increases in their bench press. The key to its success lies in its combination of volume and intensity, which stimulates the central nervous system and builds confidence as the sets progress. Most users find that each subsequent set feels lighter as they go, leading to better performance.

Variations and Complementary Workouts
To further enhance your bench press, you can pair the 5 10 10 20 with a lower rep day using the 3, 4, 5, 6, 7+ protocol. On this day, you perform 3 reps, 4 reps, and so on, using the same weight for each set. If you hit seven or more reps on the final set, increase the weight by five pounds next time. You can alternate between these two programs weekly or incorporate them both into a twice-weekly benching routine.

Why It Works
The 5 10 10 20 program is effective because it introduces higher volume into your bench press training, something many lifters neglect. It also engages the central nervous system in a way that makes the weights feel lighter as you progress through the sets. Combined with its engaging and fun structure, this program tends to produce rapid results, making it a favorite among lifters looking to boost their bench press quickly.

What is Post-Fatigue Training?

Post-fatigue training involves performing a major compound movement and immediately following it with an isolation or less impactful movement targeting the same muscle group. These two exercises are performed as a superset, with minimal rest between efforts.

An example of post-fatigue training for the chest could be a set of bench presses followed by a set of dumbbell flyes. For the lats, you could perform a set of lat pulldowns immediately followed by a set of lat prayers. A brutal post-fatigue superset for quads could involve performing a set of squats and immediately following it with a set of alternating lunges.

Depending on the degree of intensity you prefer, post-fatigue sets can be performed after each major compound exercise set or only after the final set of a major exercise.

The rep ranges you use can vary, but generally, for your post-fatigue exercise, you should aim for six reps or more.

Making the Switch From Conventional to Sumo

Most people start out trying conventional and at some point, they wonder if the sumo deadlift is right for them. If this is you, or if the opposite is true, if you've been doing sumo and you want to try conventional, here are a couple pieces of advice:

Number one, don't go heavy with the opposite type of lift for quite a long time, meaning a couple of months. And when I say heavy, try not to train above eighty-five percent on that new variation. 

So, if you're conventional and you're going to try sumo, try not to train above eighty-five percent of your conventional deadlift. If you're sumo and you're going to incorporate conventional deadlift, don't train above eighty-five percent with conventionals. 

That's the main thing. You never want to try a new exercise variation and do it heavy before you get a chance to work on your form, before you can make that neurological and physiological adaptation where you've done enough reps with the new exercise variation that it almost feels second nature. 

When your form feels second nature on the new variation, and you've done enough reps, and you've had a quality strength coach check out your exercise form on this new variation and say thumbs up, until that point, don't train above eighty percent. Stick around seventy, seventy-five, eighty percent max.

Another thing I recommend is that if you're curious to make a switch from conventional to sumo or sumo to conventional, do both at the same time. Do both at the same time for an extended period of time, for six months, maybe even a year. I guarantee, with 93.78943 percent accuracy—that's not a guarantee, but close to a guarantee—that your deadlift will improve just by incorporating both variations over the coming year. 

There are some weaknesses that one variation will address that might not be apparent. Like, if you're pulling conventional and you switch to sumo, it'll bring up some weak spots that you might not have known were there with conventional. So, I believe there's a quality synergy with doing both, and if you run both for an extended period of time, you're going to see a bump in your deadlift strength of both sumo and conventional. 

You'll also find that over time, you're stronger at one than the other. You'll start to gravitate towards one over the other, and you'll understand which is better suited for your body and your leverages. So, give them a try for an extended period of time.

Now, I want to tell you a little story about my year-long experiment with sumo deadlifts. I am a conventional puller—anybody who has watched me deadlift knows this—but I spent a year pulling sumo as well. 

Now, even though my sumo sucks and I never got it near my conventional level of strength, I was able to get it up to 545 x 3, a far cry from my conventional deadlift strength at the time, which was around 675. So, my sumo deadlift, even though I invested a lot of time into it, wasn't even close to my conventional deadlift. 

But during that year that I worked on my sumo and brought it up from 405 to 545 x 3, that's when I saw one of the greatest increases in my conventional deadlift pulling strength. I was at about 545 for two reps conventional until I spent that year doing both sumo and conventional, and I gained about a hundred and, wow, maybe 120 pounds, maybe about a hundred, hundred ten, 120 pounds on my conventional pull over the course of a year just by incorporating sumo.

So, even though you might be weaker on one lift, it might actually be bringing up some kind of a weakness. It might actually be bringing up strength in some kind of a weakness in your stronger deadlift variation. So, just keep that in mind.

Coaching Services with Steve Shaw

Working with Massive Iron’s Steve Shaw offers you a unique opportunity to receive personalized coaching tailored to your specific goals. Here’s what you can expect from my coaching services:

Initial Consultation: We’ll start with a 30-minute phone consultation to discuss your goals and outline how coaching will work. For international clients, calls will be handled via WhatsApp.

Custom Workout Plans: You’ll receive a workout plan designed just for you, with unlimited adjustments as needed. No cookie-cutter programs here—everything is customized to help you achieve your unique objectives.

Nutritional Monitoring: I’ll track your calorie intake and weight to ensure that your body composition goals are being met, whether you’re looking to gain muscle, lose fat, or both.

Daily Communication: Through a private coaching app, you’ll have daily access to me for any questions, workout adjustments, or form checks (up to two videos per day). We’ll also have a weekend check-in to keep you on track.

Accountability and Support: My goal is to help you stay consistent and motivated. I’ll do everything I can to keep you on track, ensuring that you make steady progress toward your goals.

Exclusive Access: You’ll work directly with me—there are no assistant coaches or employees involved. This ensures that you get the highest level of expertise and personalized attention.

Important Details

• Coaching requires a three-month minimum commitment, with no refunds.
• Most clients stay on for six months to two years, but if you wish to cancel after the initial three months, it’s your responsibility to log into your account and do so.

If you’re serious about transforming your strength and body composition, my coaching services offer unparalleled guidance and support. Let’s work together to achieve your goals! Click the link below:

Learn more about coaching.

Thank you for being a part of the Massive Iron community. Stay strong and keep pushing your limits!

-- Steve Shaw (The big hairy ugly dude)