Q: Guys, do you have a favorite workout for when you’re overtrained or not in the mood for your full Positions-of-Flexion workouts? Low motivation always seems to hit me when the weather gets warm for some reason, but I want to keep growing for the summer.
A: We have a few good muscle-recharge methods actually—methods you can use to continue the huge. LOL!
Often we’ll take the Ultimate Exercise for a muscle group (which we I.D. in The Ultimate Mass Workout) and do one of the following…
1) Super TORQ. This is the name we gave to Mr. America Doug Brignole’s high-rep-to-low-rep mass method. He does one “best” exercise for each muscle…
His reps for each exercise look like this: 50, 40, 30, 20, 10(9)(9). He does 50 reps, rests about a minute, adds weight, then does 40 reps. Rests for another minute, adds weight and does 30 reps, and so on down to 10.
On that last set he follows with drop sets, reducing the weight two or three times, repping out on each. (His “best exercise” for each muscle and complete workout are in his interview that appears in The Power-Density Mass Workout 2.0).
2) Double Drops. This is taking Doug’s last set above and doing it for three “rounds.” For example, say you’re doing pulldowns. Pick a weight with which you can get 10 reps. Go to failure, then reduce the weight and immediately rep out again, shooting for seven. Reduce the weight again and immediately rep out, shooting for five or six. That’s one round. Rest for about a minute, then hit it again.
You may have to start with a lighter weight on each round. That will depend on your strength and fatigue tolerance.
The double-drop method is a spectacular mass builder because you cram a lot of work into a short amount of time. If you do three rounds of double drops, that’s nine sets; and it takes you less than 10 minutes.
Give those a try to keep adding size when your motivation dives.
Till next time, train hard—and smart—for BIG results.
—Steve Holman and Jonathan Lawson
X-Rep.com