Q: I really like how you and Doug [Brignole] have workout styles that are moving toward each other. He said that he’s pulled back his sets for each muscle from 10 to 4, which is what you do. But I noticed his reps are high on all sets, while yours come down into the single digits. Have you tried his higher-rep approach?
A: First let me clarify a few things about the training Doug “Mr. America/Mr. Universe” Brignole is doing currently…
He is now using only four sets per muscle, but he is also training each muscle twice a week. That’s more frequently than once every nine days as he did before with higher volume.
And on those four sets per muscle, he is now pushing close to positive failure on each one. I go to failure on all of my sets, even the first, which is 20 reps…
Speaking of reps, Doug’s go like this: 30, 20, 15, 12.
My reps tend to be: 20, 10, 8 on the ideal exercise; then I’ll follow with a second move, usually 10, 8.
For me, 30 reps is too boring; however, I am planning on rotating in an ideal-exercise-only workout with 20, 15, 12, 10 in honor of Doug’s latest take…
I’m a big proponent of change to gain, so rotating in a different workout like this should help me add some new muscle without more time in the gym. Time is important to me…
It’s why I rest only 20 seconds between sets, whereas Doug rests more than a minute—usually a lot more. That’s because he will do a set for another muscle group before going back to the first…
For example, biceps and triceps: He will do a set of standing alternate cable curls followed by dumbbell decline triceps extensions, going back and forth for four sets of each.
That’s a great way to save time, but it can create long rests for each muscle, especially when using high-rep sets or when supersetting a one-limb exercise—for example, one-arm cable lat pull-ins with dumbbell decline bench presses….
Doug explained that after a set of declines, he immediately goes to the cables, performs a set for his right lat, then his left. After that, it’s back to declines…
So his chest is getting four-plus minutes of rest, especially on the first 30- and 20-rep sets. I’ll touch base with him down the road to see how it’s working. In the meantime…
I haven’t designed my ideal-exercise-only workouts yet, so I’m not sure I’ll use his superset method. I’m sold on short rests between sets due to my past with Vince Gironda and his Density method, the great results I get training that way, as well as the Brazilian research I discuss in the new ebook.
I also like to keep as much blood as possible in one muscle for the duration of time I’m working it. You only have so much of that, so why not concentrate it in one place…
That’s in line with Dennis DuBreuil’s Blood Theory that I’ve touched on in this newsletter. He was a celebrated Iron Man author back in the ‘70s. His conclusion was to focus on maximum pump and blood flow. I’ll have more on that in an upcoming newsletter….
As for volume, I always thought Doug was doing a bit too much with his 10-plus sets per muscle. We’re both 62, and I know it would be too much for me. I just chalked it up to his better genetics and that maybe I was rationalizing my laziness.
But since pulling back his volume and training each muscle twice a week as I do, Doug said this:
The combination of training closer to failure on each set for more muscle fatigue/burn, doing fewer sets, and training each muscle more frequently, has dramatically improved my rate of muscle growth…to a degree I thought was not possible at my age. I’m delighted to see these great results now, but I regret not having used this approach sooner.
My regret? Not having Doug’s ideal-exercise knowledge years ago. I’d probably be bigger and not wince with pain every time I reach back to put on a jacket.
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Steve Holman
Former Editor in Chief, Iron Man Magazine
X-Rep.com
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