Q: I like to train heavy, but I fully understand that tension time, or density, can build size as well. My question is, won’t drop sets accomplish both?
A: The drop-set method is one of the best for getting size in the myofibrils as well as a hypertrophic sarcoplasmic burst. And even new veinage too…
In other words, you beef up the fibrous strands and force the energy fluid to expand as well as capillaries…
Obviously, drop sets are easier with dumbbells or on a machine—you can just grab lighter DBs or move the pin on the weight stack—zero rest time. With a barbell, you have to strip plates…
You say you like to train heavy, so we suggest doing a drop or double drop on the last set of your heavy exercise…
When you reach failure at, say, 6 reps, reduce the weight and rep out again—getting around 5. Reduce the weight a second time and rep out one last time, getting around 4…
That’s 15 reps, with 3 “growth” reps—the last of each subset. Not enough tension time for you? Do Rest/Pause on the last drop—after rep 4, rest 10 seconds, then hit it again, striving for another 4.
Older trainees who are using moderate-weight 3X or 4X sequences—35 seconds between sets—can do a double-drop on the last set as well. It’s a sure-fire way to get the target muscle to swell.
The 4X Mass Workout 2.0. It’s reloaded with the tension-overload method (TORQ) that triggers ultimate mass. How? It pushes the GROWTH THRESHOLD into the high-end of hypertrophic tension time (60 to 90 seconds)—something most bodybuilders never get. It’s all about DENSITY for muscle IMMENSITY. ONLY $9. Go HERE <==
The Power-Density Mass Workout 2.0. Full of info and workouts, including an interview with Mr. America Doug Brignole on his unique high-rep mass method—and we’ve included his complete workout with Super TORQ: Only one exercise per muscle with a 50-40-30-20-10 sequence. We also outline 2 more programs, one with Super TORQ at one workout and heavy full-range Positions-of-Flexion training at the next. ONLY $9, Go HERE <==
Till next time, train hard—and smart—for BIG results.
—Steve Holman and Jonathan Lawson
www.X-Rep.com
ANABOLIC HORMONE RESET SOLUTION
Yes, it is possible to simultaneously build muscle while losing fat…
Everyone striving for muscle gain is paranoid about losing even an ounce of muscle, so don’t worry… with the right form of intermittent fasting, you will gain more muscle while you burn fat…
That’s because it supercharges your anabolic environment, including testosterone and growth hormone production.
According to Dr. Michael Mosley, it results in “better metabolic adaptations, improved muscle-protein synthesis and a higher anabolic response to post-exercise feedings.” [J App Phys., Jan. 2011: 236-45]
Here’s what respected bodybuilding researcher Jerry Brainum said recently:
The body doesn’t begin to catabolize muscle protein until after 3 days of sustained fasting. The energy derived during the first two days of fasting comes from stored glycogen reserves and fat breakdown.
There you have it. Twelve hours of fasting on two nonconsecutive days a week will NOT have you burning muscle—just the opposite as your body fat decreases and your testosterone and growth hormone increase. [Webber, J., et al. (1994). Br J Nutr.]
Still on the fence? Check out our friend Shaun Hadsall’s results at the link below…
He used a slightly different approach, similar to how The Rock does it, which is explained in the new 1-Day Hormone Reset protocol, developed specifically for the over-40 crowd (women use it too, as you’ll see)…
Here’s the read-me page for more info…
–> Your anabolic hormone RESET to melt fat, build muscle, and slow aging