A few newsletter ago, I discussed biomechanics expert and Mr. America/Mr. Universe Doug Brignole’s latest training. To review…
He’s still using only the ideal exercises; however, he’s pulled back his volume and trains each muscle more often—twice a week. Previously, It was once every nine days with 10+ sets…
He’s hitting the ideal exercise with four sets per muscle now, reps falling with each as he increases weight: 30-20-15-12.
And he takes all sets close to failure. What I didn’t mention is that he’s also supersetting—working one muscle as another is resting, like this:
Day 1: Pec & Lats, Traps & Calves, Glutes & Side Deltoids
Day 2: Front & Rear Deltoids, Biceps & Triceps, Quads & Upper Traps
Day 3: Hamstrings & Hip Flexors, Abs & Erectors, Obliques & Forearms, Neck & External Shoulder Rotators
I call it his mass-building see-saw because as one muscle is down resting, you pump another up….
Alternating between muscle groups helps him save a lot of time. It was a favorite technique of Bill Pearl, Doug’s bodybuilding mentor. Doug worked at Pearl’s gym when he was in his early teens in exchange for a membership…
Supersetting also forces longer rests for each muscle—two to four minutes. That can be a great variation from shorter rests, like the 20-second Density method, favored by Vince “Iron Guru” Gironda—and me.
Is longer better? Not necessarily—just different. Change to gain. After months of training one way, switching it up can re-kindle muscle growth…
Here’s what Doug said about his new protocol:
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 (62).
In the spirit of change to gain and Doug’s recent switch, I’ve been using some ideal-exercise-only workouts, four sets each with reps like this: 25-15-12-8. I’m adding weight to each set, when possible and resting 30 seconds between sets.
I’m gearing up to give his superset method a test run with my favorite ideal exercises on my current two-way split schedule.
I’ll have a full report here in the next few weeks.
Fun, exciting stuff. Stay tuned for tweaks and, I hope, new gainz on my physique.
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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.
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