Q: Your Power-Density explanations and methods in the Power-Density e-book make total sense—and if Arnold used it, I’m in. [Positions of Flexion] also makes total sense, something I know Arnold used for his biceps, among other bodyparts. My question is, Can I use only the ending contracted-position exercise for each bodypart to get my Density quota? Like for POF lats can I train chins heavy, pullovers heavy, and then use stiff-arm pulldowns with 5×10 in 10×10 style for Density?
A: A lot of bodybuilders have tried something similar; however, after analyzing Arnold’s workouts, we think they are missing a key mass-building component by not using Density on a compound move as well…
Arnold used Power plus Density on many of his big exercises up front. For example, on bench presses, his first chest exercise, he pyramided, or added weight, over a number of sets as his reps dropped. When he was up in weight and down to six reps, he pulled off enough weight so that he could pound out a few burnout sets of 12 to 15 reps. That way he continued to blast the mass of his pecs with endurance work, the other component of the fast-twitch 2A fibers. (It’s the 2A fibers that dominate in the biggest, freakiest bodybuilders)…
Remember, the big exercises activate the most muscle fibers, so if you use Density on only an isolation exercise, like stiff-arm pulldowns for lats, you’re achieving only limited fiber activation. That’s why we include a Density method for the big, compound Ultimate Exercises in our Power-Density Mass Workout up front in each bodypart routine as well. So your full Power-Density lat workout should look something like this (you can use different Density methods for each exercise, as you’ll see below)…
Power-Midrange: Chins (pyramid), 3 x 10, 8, 6
Density-Midrange: Pulldowns* (10×10 style), 4 x 10
Power-Stretch: Pullovers, 2 x 8-10
Density-Contracted: Stiff-arm pulldowns (double drop), 1 x 9(7)(5)
* You’ll probably have to move to pulldowns, as you’ll have exhausted too many fibers on your Power-pyramid sets on chins to continue with chins and blast out lots of reps with short rest intervals between sets.
Now, for those who don’t have time for full POF, there’s the streamlined Power-Density Mass Workout (pages 12-14). That has you use only one compound Ultimate Exercise per bodypart, nothing else, Power followed by Density, and we suggest you mix up your Density choices. Do your Power pyramid on the first few work sets, then end with one of the following Density methods:
- Lighter sets: Reduce the poundage and do two “burnout” sets of 12 to 15 reps (a la Arnold)
- Double-drop set: Use a weight you can barely get nine reps with, then reduce the weight and immediately do a set of about six reps; reduce the weight again and blast out four or five final gut-busting reps (that’s three progressively lighter sets back to back—another Arnold favorite, especially on barbell curls; he called them strip sets)
- 4×10 (in 4X style): Take a weight you could get 15 reps with, but only do 10, rest 30 second, do 10 more, and so on until you complete four sets in about four minutes. The first set will be easy, but the last will be brutal—and the pump and feel will be unreal!
As we mentioned you can rotate those Density tactics every workout. The key is to use one after your Power pyramid on each exercise. And no matter which one you choose, each of your Basic Power-Density Mass Workouts will take only about 35 minutes to complete—one Ultimate Exercise per bodypart, Power first with a Density chaser. Now that’s efficiency of effort!
As Arnold proved and as you’ll soon discover, Power plus Density equals muscle immensity.
Till next time, train hard—and smart—for BIG results.
—Steve Holman and Jonathan Lawson
www.X-Rep.com
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