Mr. America/Mr. Universe and biomechanics expert Doug Brignole is doing a guest-posing exhibition in Las Vegas October 22. It’s at the AAU Mr. Universe that he won in 2019 (location: Plaza Hotel and Casino).
That means Doug is in contest-prep mode because he does not want to guest pose looking like a glazed doughnut. No chance of that. He’s a ripped 185 right now and very close to stage ready, as you can see here…
So what is his new workout? It’s the same three-way split he demonstrates on his training videos (real intensity, full workouts), however…
He’s now training seven days a week instead of six. And he’s dieted down from over 200 pounds to around 185. As you can see, the detail is spectacular without any visible muscle loss. Here’s Doug on his training with some interesting tweaks…
I believe twice per week is the ideal frequency, assuming each muscle is worked with the ‘ideal’ intensity—which for me is 3 sets performed at 95 percent maximum effort, regardless of whether it’s a 30-rep set, a 20-rep set or a 12-rep set. More frequency would require compromised intensity and would not be better.
The exceptions to ‘3 sets per muscle, per workout’ are side deltoids (for which I do 5 sets), glutes (for which I do 4 sets) and quads (for which I do 6 sets). It seems these muscle groups need a bit more volume—my opinion and not based on any study.
And keep in mind that Doug ONLY uses the ideal exercises for the amount of sets listed above. He’s found those to be the ultimate mass-builders from a biomechanics standpoint, and you can’t argue with his results.
True, Doug has pretty good genetics. Here’s a couple of shots of him in his 20s at Bill Pearl’s gym in Pasadena…
Doug has said that he has ectomorphic tendencies, but I’d say he is more mesomorph—with much more potential that me. Here I am in my early 20s at the gym with my wife Becky—and I had about the same amount of training years as Doug…
Now that’s an ectomorph. And pay no attention to the gloves—we weren’t doing yard work between sets. The knurling on the bars at this new gym were tearing up our hands, and there was no such thing as lifting gloves back then.
For the uninitiated, ectomorph = skinny. For example, here’s a shot of me getting oiled up at my first contest…
Seriously, I just unearthed some actual photos from my first contest, which I’ll have here shortly—skinny, but not quite in the cadaver category…
The point is that it’s taken me a lot more years and experimentation in the gym to even get close to looking fuller and bodybuilder-esque with my kite-string genetics.
And that’s the very reason I emphasize Doug’s ideal exercises, but I also use key add-on moves for unique stimulation and alternate layers of mass creation.
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Till next time, train hard—and smart—for BIG results.
—Steve Holman
Former Editor in Chief, Iron Man Magazine
www.X-Rep.com
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