35-Minute Mass Workouts: Dual Power-Density

Q: I’m using The Basic Power-Density Workout from your Power-Density Mass e-book. So for most bodyparts, I do only one Ultimate Exercise as listed. But for shoulders, you divide it over two exercises—presses for Power and dumbbell upright rows for Density. Can I use that two-exercise approach for all muscles? I think using two exercises instead of only one will hit more fibers.

A: Absolutely. Using one Ultimate Exercise for both the Power and Density sequences streamlines the workout, as you need only one piece of equipment. But if it’s possible at your gym, go to a different exercise for Density—just make sure it’s a big multi-joint move.

Will that increase development? Possibly, if you choose exercises that emphasize different segments of the target muscle…

Like the fan-shaped pecs, for example. We have decline presses as the Ultimate Exercise, as it primarily targets the lower chest but also brings in the upper segment as well, as shown in EMG studies. You can see that happening in the pic of Jonathan below. Use it for your Power pyramid, adding weight over 3 sets—reps should be 9, 7, 5…

Jonathan Lawson demonstrating decline Smith machine presses - 35-Minute Mass Workouts: Dual Power-Density

Then do 4X for Density—but go to incline presses. That’s a more direct upper-chest move; however, it will take a lot of blood to the entire pec-muscle complex. To minimize setup time, you may want to use dumbbells. Remember, you pick a weight with which you could get 15 reps, but you only do 10, rest 30 seconds, then do 10 more, and so on until you complete all 4 sets.

Jonathan demonstrating incline Smith machine presses with Steve spotting - 35-Minute Mass Workouts: Dual Power-Density

Another very good example is squats. Attacking a heavy pyramid on that taxing exercise can fatigue your lower back to the point of compromising your Density sets. It may be better to move to leg presses or machine hack squats for your 4X Density sequence. Here’s your entire Basic Power-Density quad workout…

Power: Squats (pyramid), 3 x 9, 7, 5
Density: Leg presses (4X), 4 x 10

The Basic Power-Density Mass Workout is flexible, efficient and quick. You work hamstrings and calves after quads. Each entire workout takes about 35 minutes, and you will totally blast every major muscle.

And the two-exercise tactic can hit more of the dual-capacity fast-twitch 2A fibers, which is the dominant type in the biggest, freakiest bodybuilders. That means bigger pumps and amazing size increases. Exciting stuff!

Till next time, train hard—and smart—for BIG results.

—Steve Holman and Jonathan Lawson
www.X-Rep.com

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