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Mr. America Mass Moves: Best Exercises

Steve Holman doing incline one-arm laterals with muscle-curve diagram

I mentioned how getting back in touch with former Mr. America Doug Brignole transformed my outlook on training as well as my physique…

Doug recently won the 2019 AAU Drug-Free Mr. Universe at age 62. Here’s a shot from that contest (photo Lance Kincaid)… [Read more…]

Filed Under: X Files Tagged With: best exercises, best shoulder exercise, Doug Brignole, ideal exercises, Mr. America, mr. universe

Mr. America’s Mass-Building Plan

Q: I just got The Power-Density Mass Workout 2.0, and [Mr. America] Doug Brignole’s one-exercise-per-muscle training is interesting, to say the least. And his interview [Chapter 4] makes a lot of good points for high-rep sets.

A: Yes, his “Super TORQ” method can rack up some impressive gains. It helped Doug get into the best shape of his long bodybuilding career, and he won the Muscle Beach International Over 50 competition while using that routine (see photo below).

[Read more…]

Filed Under: Uncategorized Tagged With: 4X, best exercises, Doug Brignole, drop sets, gains, mass building, Mr. America, Mr. America's Mass-Building Plan, one exercise per muscle, over 50, power-density mass workout, size, Super TORQ, tension-overload repetition quantity, testosterone, transformation, Truth About Testosterone

Pack On More Muscle: Are You Making This Mistake?

Jonathan doing Smith machine squats - Pack on More Muscle: Are You Making This Mistake?

Q: I’ve made the best gains of my life the past year with X Reps, going from 185 to just under 200 pounds. But my gains have stalled. You talk a lot about muscle adaptation, so I’m wondering if I’ve adapted to X Reps. Should I stop doing them for a while so I can pack on more muscle?

A: Adaptation to training techniques and even bodypart routines can happen in as few as six workouts. If you train a muscle twice a week, that means you can adapt in three to four weeks. We’ve talked about phase training, which is downshifting intensity for one week with sub-failure workouts after four to six weeks of all-out workouts. But sometimes even that’s not enough to kick-start new gains once you resume a high-intensity phase. Usually, you have to mix things up somehow…

[Read more…]

Filed Under: X Files Tagged With: adaption, best exercises, Beyond X, beyond x-rep, Double-X Overload, dxo, fast-twitch, jonathan lawson, mr. olympia, pack on more muscle, ronnie coleman, slow-twitch, stage sets, Steve Holman, X Reps, x spot, x-hybrid

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