Q: I like the idea of experimenting with high reps. Your report on Mr. America Doug Brignole’s results has motivated me to get high (LOL). But I’m getting ready to start the Size Surge program. Should I try high reps [30-20-15] on the isolation exercises in both five-week phases?
A: Lots of people have been grabbing copies of Size Surge 2.0 lately because it seems to be get-big season. That’s how we know many trainees have started—or are getting ready to start—this 10-week mass attack.
It’s a great choice for winter or anytime you’re looking for a super-size burst—and, yes, you can mix in HIGH-REP SETS for more mass-building tension overload—but NOT in Phase 1…
We suggest an ALL-HEAVY first phase—if you can handle it.
That’s because Phase 1 is your anabolic primer, geared to wake up dormant fibers with heavy work…
If your joints are pain-free for the most part, you should be able to handle Phase 1 as it’s listed—all heavy, with good form, of course…
Remember, Phase 1 is only three days per week for five weeks with a few sets per bodypart, so joint stress won’t be severe (if heavy training is not possible for you, use the 4X mass method on ALL exercises—you’ll still get a tremendous size surge)…
So what about high reps? As we said, steer clear of that EXTREME-TENSION density tactic—30-20-15 sequences—in Phase 1. Save it for Phase 2…
Week 6 is a downshift phase, then for Week 7 you move into Phase 2. Now you can try the high-rep method—on the last contracted-position exercise in each multi-angle Positions-of-Flexion mass-building routine.
For example, take the Size Surge Phase 2 POF shoulder routine and end it with a high-rep sequence on laterals like this…
Midrange: Dumbbell upright rows (heavy power pyramid), 3 x 8, 6, 5
Stretch: Incline one-arm laterals (4X style), 3 x 10
Contracted: Lateral raises (45 seconds between sets), 3 x 30, 20, 15
That’s a great change-to-gain size routine. Why is it so good? Because you’re blasting your delts from all the key angles, PLUS you’re stimulating hypertrophy along a number of different mass-building pathways…
1) Power
2) Short-Rest Density
3) High-Rep-Tension OVERLOAD
It’s an excellent way to GROW.
Till next time, train hard—and smart—for BIG results.
—Steve Holman and Jonathan Lawson
www.X-Rep.com
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