Q: I just got the Power-Density Mass Workout 2.0. Absolutely one of the best muscle-building guides I’ve ever read. I’m very interested in [Mr. America] Doug Brignole’s one-exercise-per-muscle high-rep method [50-40-30-20-10]. The problem is that it’s tough deciding which single move is best for each target muscle. He likes decline dumbbell presses for chest, but I’m thinking bench presses. What are your thoughts on that? And what about back? I see Brignole likes T-bar rows as his only upper-back exercise.
A: We like decline dumbbell presses. It’s one of the best overall pec moves; however, unlike Brignole we see the value of inclines as well (more on that in a moment).
As for flat benches, those tend to aggravate our shoulders, so the only way we’ll often do those is with dumbbells.
But one thing we do like about using a bar is that you can statically drive your hands inward as you press, which activates more pec fibers…
So our advice would be to use decline presses with a bar as your solo chest move when you’re doing Doug’s Super TORQ (tension-overload repetition quantity) method—if that’s possible. However…
If you feel your chest better with dumbbells, go with those. We always advise that you use the exercise that YOU FEEL BEST in the target muscle…
And, according to Doug, you don’t need extra upper-chest work. He says he gets major soreness in his upper chest using decline DB presses—and EMG studies verify that total-chest-muscle activation with that exercise…
Unfortunately, we have very weak upper and middle pecs, so instead of using Super TORQ, we will often use standard TORQ instead, which is 30-20-15 and attack TWO chest exercises: decline presses and low-incline presses or flyes…
We think that second exercise helps fill out the upper and middle sections more—and we often do rest/pause on the last set of standard TORQ, as we outlined in the Power-Density 2.0 e-book.
What about back? While Doug likes T-bar rows, we tend to favor V-handle cable rows. With the V-handle you can keep your arms in close to your torso to get the lats’ contracted position…
But you can still squeeze your scapulae for good midback contraction. We classify V-handle cable rows as a stretch-position moves for midback PLUS a contracted-position exercise for lats, so it’s a great all-around upper-back mass attack. You get a double dose of back growth.
Note: The above “ultimate” exercises also apply to the 10×10 method. With that you do only ONE EXERCISE for each target muscle. You use your 20RM, but only do 10, rest 35 seconds, then do it again. Continue for 10 sets of 10 reps. It’s a quick, unreal blast for new mass.
Till next time, train hard—and smart—for BIG results.
—Steve Holman and Jonathan Lawson
www.X-Rep.com
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