Super Density for Massive Muscularity

Q: I read that [Fat-to-Muscle] negative-accentuated sets [one second up and six seconds down on every rep] works well as a Density method. I’m using the Basic Power-Density Mass Workout, one Ultimate Exercise for each muscle, and was thinking about doing a power pyramid first, and then for density, I’d do a drop set on the last heavy set. I’d drop to a negative-accentuated set. Is that a good plan?

A: We really like it when bodybuilders think and create innovative combos. In this case, however, there’s a problem, as we’ll explain—but we’ve got a better size-building solution.

To clarify your progression suggestion, let’s apply it to a specific exercise. Say you’re doing incline presses…

After a couple of progressively heavier warmup sets, you start your Power-pyramid…

Set 1: Take a weight with which you get 9 reps; then rest 2 1/2 minutes as you add weight.

Set 2: You drive out 7 reps with the heavier weight; rest 2 1/2 minutes and add weight again.

Set 3: You blast out 5 tough reps, with a few end-of-set X-Rep partials—then you immediately reduce the weight and continue repping, but you do every rep of your drop set with a one-up/six-down cadence—NA style.

That last heavy set with the NA drop is a good Density stimulator. The problem with it is fatigue. Because your pecs and nervous system will be hammered from an all-out five-rep set, you won’t be able to do justice to the NA set that immediately follows. You’ll be forced to use a weight that’s too light—and you may be shaking like crazy trying to slow down the negative.

That’s not bad if you’re just going for Density; however, we assume you want to get enough microtrauma from the NA set for fat-to-muscle effects—as well as Density for type-2A fiber size (you want it all, right?)…

So a better solution is to rest after set 3 in your Power pyramid. During your rest, reduce the weight enough so that after a 2 1/2-minute break you can crank out about 8 negative-accentuated reps. Because of the rest you’ll be able to use more weight—plus you’ll get almost a minute of tension time, the perfect Density chaser for type-2A size effects.

So your revised Power-Density upper-chest workout will be…

Incline presses (Power), 3 x 9, 7, 5 + X Reps

Incline presses (Density), 1 x 8 (NA)

If you want a supercharged Density effect, you can do a rest/pause on the NA set…

Do your normal set of one up, six down, as shown above. Then rack the weight for 10 seconds. Now use the same weight and do a final pure-Density burnout set with a one-up/two-down cadence. As we discuss in the Power-Density e-program, Arnold loved burnout sets with short rests on the big exercises like bench presses—and it worked…

Remember, do your NA set, rest 10 seconds, then do a standard-tempo burnout set. That will totally engorge your pecs, and you’ll bulk up the endurance side of the 2As fast for major mass and muscularity. You can try it for any of your muscle groups in the Basic Power-Density Mass Workout that you’re using—and it should shorten those workouts to around 35 minutes each.

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

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

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