This incredible studio shot of Mr. America and Drug-Free Mr. Universe Doug Brignole was taken by Robert Reiff. Doug was 54 years old…
That was right at the time I updated The Ultimate Power-Density Mass Workout 2.0 ebook to include an interview I did with Doug on his unique training ideas—and I included his full workouts from back then in that ebook…
I dubbed his method Super TORQ—Tension Overload Repetition Quantity. Sure, I was proud of the cool name, but it fit well because he would take an exercise and crank out 50 reps—yep, 50…
Doug would then add weight on each set so his reps dropped: 50, 40, 30, 20, 10. And on that last set he would quickly reduce the weight a couple of times with only a few seconds of rest for 10-rep drop sets.
You can see why TORQ was an appropriate acronym—he was getting tension overload and crazy repetition quantity on each exercise. Oh, and he only did one exercise for each muscle…
Even back then he was refining his ideal exercises, trying to determine through biomechanics and physics the perfect choice for every muscle.…
Jonathan and I gave it a try in the Iron Man Training & Research Center gym back then, but we found 50 reps too monotonous—so we pulled it back to a 30-20-15 sequence on our first exercise. Then we followed with a few lower-rep sets on specific moves to complete the Positions-of-Flexion chain for full-range fiber activation.
We both got instant muscle growth spurts, which is why I updated the Power/Density ebook…
After I reconnected with Doug a couple of years ago, I asked how he trains now. He’s zeroed in on the ideal exercise for every muscle, and he still uses only one exercise for each. (I’m with him on the ideal exercise for each muscle; I emphasize each as outlined in Old Man, Young Muscle, but I still follow with a complementary POF move or two.)
The first thing I noticed was that Doug pulled back the first set to 30 reps. Here’s how he explained it to me…
I usually start with a 30-rep set, and progress down to four sets of 6, totaling between 10 and 16 sets per muscle group. I believe the real key, however, is exercise selection…
I use only the most precise, most efficient and most biomechanically efficacious exercises. I think it’s good to avoid the vast majority of traditional exercises because they lack precision, mechanical efficiency and optimum benefit.
I train each muscle twice every 9 days. It’s a 4-workout rotation: 1) chest, back; 2) shoulders; 3) arms, abs; 4) legs.
In the off season, I train 5 days per week—Monday through Friday—so I rotate 4 workouts over 5 days (no workouts Saturday and Sunday).
When [a contest] is about 12 to 15 weeks away, I begin working out 6 days per week with the same four-workout rotation. Then, when the event is about 4 weeks away, I work out 7 days per week, again using the same four-workout rotation.
Interesting stuff. You can see that Doug trains often with lots of sets; however, keep in mind that he doesn’t take many sets to failure as I do. Not going to failure allows him to do more sets—I do way fewer sets per muscle than Doug…
Doug trains for about 6 hours every week in the off-season—more before a contest, as in the photo above. I opt for less than two hours a week over just three workouts: Tuesday, Thursday, and Saturday.
We’re both 62 and come from the slight-framed ectomorph side of the genetics tracks, although I think his are better than mine for bodybuilding. Or maybe I’m just lazier, as I’m not willing to train that many days or that many hours each week…
But we are both putting in the amount of time we’re each willing to spend in the gym to stay consistent and get results. Doug still looks great today. Me?
Here’s how I look training 3 times a week, with 35-minute workouts and emphasizing Doug’s ideal exercises. I’m satisfied with my results…
Okay, that last statement may not quite be true—because no bodybuilder is ever “satisfied” with the results they’re getting.
New: Get the ideal exercise for each muscle, the best add-on moves for ultimate mass, complete 35-minute workouts, exercise start/finish photos and details on building muscle fast and efficiently in Old Man, Young Muscle.
And you still get The Muscle-On, Belly-Gone “Diet” ebook FREE for a limited time when you add Old Man, Young Muscle to your mass-building library. Go HERE.
Till next time, train hard—and smart—for BIG results.
Steve Holman
Former Editor in Chief, Iron Man Magazine
X-Rep.com
Highly Recommended…
This is Doug Brignole’s incredible 400-page, large-format text on the biomechanics of exercise. It’s a guide to get you training correctly and building maximum muscle safely and efficiently.
Doug’s analysis and explanations on the science and logic behind muscular movement will show you why many of the so-called fundamental mass-building moves are inefficient time-wasters. Plus, he’ll show you the best alternatives.
Whether you’re a hobby bodybuilder, competitive athlete or personal trainer, this book is a must read, one you will refer to again and again throughout your training career.
Add it to your mass-building library HERE.