Q: I stumbled across some of your old daily training blog posts, and I notice that you’d often call your last workout of the week Freaky Friday. What’s up with that? Are those freak-physique techniques you use something I can implement to grow more mass quickly? I need more size!
A: Bodybuilders always need more size—somewhere. And that’s why we implemented freak-physique techniques on Fridays for a long time. Freaky Friday was basically our way to train “outside the box.”
What that means is that we used Friday as a time to train insane—with something like Mr. America Doug Brignole’s Super TORQ (tension-overload repetition quantity). It works so well on Friday because of the split we were on…
Monday: Chest, back, abs
Tuesday: Quads, hams, calves
Wednesday: Delts, arms
Friday: Chest, back, abs, calves
Monday: Delts, arms
Tuesday: Quads, hams, calves
Wednesday: Chest, back abs
Friday: Delts, arms, calves
Notice that Week 1, chest/back/abs gets hit twice (M & F), everything else once. Then week 2 it’s delts/arms that gets hit twice…
So Friday is a perfect time to blast away with something unique. It’s two weeks until you blast those bodyparts again with freak-physique techniques.
For example, we might look over Brignole’s Super TORQ program in The Power-Density Mass Workout 2.0 e-book and adapt it to Friday’s chest workout—one exercise like this…
Chest: Decline DB presses, 5 x 50, 40, 30, 20, 10(6)(4)
Doug has strong feelings about that exercise and why it is the single best move for chest—even the upper section (he explains in the interview in the Power-Density 2.0 e-book). He does only ONE “ultimate” exercise for each muscle, in fact. But back to our workout…
So after chest on Freaky Friday, we might choose to work back with a mix of 4X and standard TORQ for a multi-angle POF attack (Super TORQ would be too much over 3 exercises for one bodypart—at least for us). TORQ is 30-20-15…
Lats/midback midrange: Pulldowns (TORQ), 3 x 30, 20, 15
Lats stretch: DB pullovers (4X), 4 x 10
Lats contracted, midback stretch: V-handle cable rows (TORQ), 3 x 30, 20, 15
Midback contracted: Bent-arm bent-over laterals (4X), 4 x 12
For abs we might do a Pre-Ex 3X superset: Full-range bench crunches with Flat-bench leg lifts (with hip roll), 3 x 10
Calves could be back to Super TORQ: Standing calf raises, 5 x 50, 40, 30, 20 10(6)(4) (yes, it hurts.)
That’s just one of many variations you can use on Freaky Friday. We’ve even done ALL Super-TORQ—just one exercise for each muscle using the 50-40-30-20-10 rep sequence (sometimes we add weight to each set; depends on the exercise—and the last set is usually rest/pause).
Getting high-end hypertrophy—60 to 90 seconds of tension time—is perfect for that special day. Most bodybuilders NEVER get that type of mass stimulation…
So there you go. Put some extra freak on your physique with Freaky Friday techniques. And watch your muscle and rippedness peak.
Till next time, train hard—and smart—for BIG results.
—Steve Holman and Jonathan Lawson
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