Q: I got your 4X Mass Workout and am already growing with TORQ [Tension-Overload Repetition Quantity]. You discuss Mr. America Doug Brignole, his version, and how he uses drop sets on the last set. You don’t mention that with your version [30-20-15 reps]. Should I do drops on the last round of TORQ?
A: Doug has been at this bodybuilding thing for decades—and even he is still learning and experimenting…
As we explain in The 4X Mass Workout 2.0, Doug does 50 reps on the first set, going all the way down to 10 on his last. And he does drops sets after those 10 reps. His last set may look like this: 10(10)(7)(5)…
That can be difficult in a crowded gym. You have to be able to grab lighter dumbbells for the drops—or reduce the poundage on a bar. If it’s a weight stack, as on pulldowns or leg extensions, that’s not a problem; however, other exercises can be difficult to drop on…
In those cases, we like
On that last set after you hit failure, count to 10, then rep out again. That should give you another six or so. Rest 10 seconds one last time, then rep out, hitting failure around rep 4. So your last set is 15(6)(4).
Another option is to emphasize the important semi-stretch point, the point on the exercise’s stroke on which you’re able to activate the most fibers…
For example, when you hit failure at rep 15 on the last set, lower the weight to the semi-stretch point, such as near the bottom of a decline press, and continue reaping in the bottom 8-inch range only…
When you hit failure, rest for 10 seconds, then rep out again in that 8-inch X-Rep range. This is an excellent way to attack the target muscle where it can generate the most force and activate the most muscle fibers—a wicked dose of new muscle growth. (For more on X-Reps, see the original X-Rep mass-building manual, The Ultimate Mass Workout, only $15 for a limited time 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…
The right form of intermittent fasting will help you 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]
Proper fasting 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? Our friend Shaun Hadsall used an 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). Check out his results at the link below…
–> Your anabolic hormone RESET to melt fat, build muscle, and slow aging