Mass Hookup Ultimate

Steve Holman

Get a Better Handle on Building Your Back—and Other Bodyparts Too—With the New Motion Transfer Cable Attachment

You want the biggest size gains possible, right? A growth spurt after every workout? Then you’ve got to realize that just cranking out reps isn’t nearly enough; you’ve got to feel the target muscle firing. A lack of feel, or innervation, is the very reason that so many bodybuilders have trouble building gnarly back width and thickness—those muscles are hard to get a handle on during pulling exercises. But getting a better handle on those muscles may just be a matter of, well, getting a better handle, as in a superior cable attachment that can help you generate more force with your lats and midback muscles.

From our tests here at the IRON MAN Training & Research Center, we’ve got to say that the new Motion Transfer Cable Attachment is the ultimate mass hookup for your back (not to mention other bodyparts). Its most important feature is the handles at the ends of the bar. Each handgrip has a patented four-point swivel-and-rotation action. That means as you pull, your hands can move, twist and adjust—they’re not locked in a position that may inhibit target-muscle activation and/or tweak tendons and joints.

 For example, you’ve probably tried undergrip pulldowns with a straight bar. At certain points along the stroke, the movement just feels wrong—like at the top, when your shoulders dance out of their sockets (no, that loud clicking noise is not your partner cracking his knuckles). Sure, you get a decent stretch in your lats, but your shoulders, not to mention your wrists and elbows, feel unnaturally stressed near the top of the stroke because your hands are locked in a fully supinated, or curl-grip, position. That’s just not ergonomic—unless you’re Gumby or Stretch Armstrong.

With the Motion Transfer Cable Attachment, however, your hands can rotate to a more natural parallel or near-parallel position at the top so you can generate more pulling power with your lats there, at the max-force point of the exercise. (If you’ve been following the X-Rep muscle-building discussions in IM and at, you know that the max-force point near the top of the stroke is where maximum fiber recruitment occurs due to optimal fiber alignment in the target muscle. If you’re after extreme growth, it’s critical to generate maximum force there.) It simply makes every pulldown or cable-row variation more effective, from top to bottom.

Swiveling handgrip construction is only one of the big benefits of this new ultimate cable bar. It’s also adjustable. Its ingenious bar-inside-bar design—kind of the way a telescope collapses—and locking pins allow you to adjust the bar to three different widths. That means you can get rid of a whole load of pulldown bars, from parallel wide-grip handles to straight bars to narrow-grip handles. (At the ITRC we’ve already uncluttered the pulldown area by ditching about five cable attachments thanks to the Motion Transfer bar.) The three-position-grip option is a real plus for home gyms or commercial gyms that need the most functionality possible from every piece of equipment.

And you’ve got to love the way the bar is arced. That bend, along with the swivel handles, enables you to pull down or back further for a better lat contraction. The arc also provides an interesting angle for pushdowns if you want to try them with your hands on top of the bar—something between a straight bar (palms down) and a rope (palms facing). Of course, you can also do pushdowns gripping the swiveling handles for another unique triceps torcher, and the bar architecture enables you to move your hands back past the plane of your torso. Now, that’s a cramping contraction!

As you can see, the Motion Transfer Cable Attachment is much more than just a back blaster. The swivel handles make it a unique cable attachment for doing pushdowns, as described above, as well as upright rows—narrow, medium or wide grip—curls, reverse curls, front raises, shrugs and various ab and forearm exercises. And, of course, for your back you can do all types of pulldowns and cable rows with three different grip widths.

Our hats are off to inventor David De Jesus. We thought that, as far as cable attachments were concerned, it had all been done. Wrong! He combined a multitude of ideas into one rugged, functional device that’s the best equipment innovation we’ve seen in ages.

If you’re looking to get a better handle on blasting your back, as well as a lot of other bodyparts, hook up with the new Motion Transfer Cable Attachment. It will set your hypertrophy into hyper motion.

Editor’s note: The Motion Transfer Cable Attachment retails for $139.95, but you can get it for a limited time at a special IM Research Team price of only $99.95 plus shipping and handling from Home Gym Warehouse (you save almost $40!). Call (800) 447-0008, or visit


Add-ing Leg Muscle

Michael Gundill

Add-ing Leg Muscle

Adductor exercises are frequently considered for women only. Nothing could be further from the truth. Granted, the adductor muscles tend to be relatively bigger in women than in men, but everyone can benefit from regular adductor work.
The adductors are a large muscle group, and your leg development isn’t complete without them. If you want to see some big adductors, check out a photo of Tom Platz in his prime. His legs are legendary—not so much because of his quadriceps as because of his phenomenal adductors.

Knee Relief

Ron Harris

Knee Relief

If you haven’t suffered some sort of knee pain yet, consider yourself very lucky. I was fortunate enough to avoid it over many years of heavy leg training, but eventually my luck ran out. While I don’t pretend to have the prescription for healing the various types of knee injuries (I leave that to physical therapists), I’ve found a way to train around the knee pain and still get a great leg workout. As you might imagine, quite a bit of preexhausting is involved.

How to Build Massive, Wide Delts

Larry Scott

How to Build Massive, Wide Delts

You’ve got three deltoid heads you have to hit, right? To make it easy, let’s just call them front, side and rear. Surprisingly, the movement for building each of the three heads is very similar, but the work emphasis is quite different. For example, side and rear should get most of the direct work because the front-delt head gets lots of indirect work during bench presses, dips and so on. The side and rear heads get very little indirect work during other exercises, so you have to focus most of your attention on them.

Top 10 Diet Fallacies

Ori Hofmekler

Top 10 Diet Fallacies

In the conclusion of his myth-busting exposé, Ori Hofmekler, author of The Warrior Diet, tackles the final five controversial beliefs about nutrition.

 Fallacy 6                   

The best way to

control your weight  

is to count calories.

 Calorie counting has been widely regarded as a reliable method of weight management. Some of today’s most established diet plans use calorie counting as a principal way of controlling energy intake. Yet, in spite of its reputation and wide appeal, calorie counting fails to provide the long-term benefit of staying lean and healthy.

High-rep Prep

Steve Holman

High-rep Prep

Q: “Train, Eat, Grow” is the first thing I read in every issue of IRONMAN. I have a question concerning the last few routines. You and Jonathan [Lawson] use one high-rep set to begin each bodypart routine. What’s the reasoning behind that?

A: Our reasoning is twofold. First, a warm muscle contracts harder than a cold one, so we consider that first 15-rep set with a contracted-position exercise part of the heating process before we move to the big compound exercise for that muscle. Second, isolating the target muscle first can wake up muscle fibers. European researcher Michael Gündill calls it postactivation, and there’s science behind the technique. I can say from experience that when I move to the midrange exercise after 15 reps of contracting the target muscle, I feel the muscle much, much more than if I didn’t do the 15-rep set. More heat and fiber activation make for better innervation when you move to a compound exercise. It’s similar to preexhaustion, only you don’t want to exhaust the muscle with the 15-rep set; in fact, you just want to prime it for the big weight to come on the compound move that follows. That being the case, don’t rush to your compound exercise after the high-rep set. Do a warmup set or two on the big exercise, and then attack a heavy poundage. You may be surprised at how strong you are thanks to a warmer muscle and more fibers getting in on the action.