brad pilon Archives

Spike Your Muscle Gains

Q: I’ve been reading about 4X and TORQ. I’m 25 and usually train heavy, but now that I have to train at home, I’m looking for the best way to keep building muscle without a lot of weights. I’m afraid with these light training methods I might lose muscle. I’ll try them because I have no choice right now, but I think heavy is the way to grow. How do I know I won’t shrink if I don’t pony up for more weights in my home gym?

A: We’ve both been using 4X-based training techniques for several years. If a couple of old guys whose anabolic hormones aren’t what they used to be don’t shrink, you won’t. In fact, we’ve got trainees from all age groups who’ve tried 4X and TORQ and many start using them constantly because they make such great gains… [Read more…]

Moment of Bodybuilding Zen 45: John Grimek

John Grimek, at 5’ 8 1/2” and around 220 pounds, was one of the most massive bodybuilders of his era. He was the AAU Mr. American in 1940 and ’41, and at age 38 he beat Steve Reeves for the 1948 NABBA Mr. Universe. He retired from competition the next year.

[Read more…]

Moderate-Weight Mass Building

Q: I love the Super-TORQ mass method you outline in the Power-Density 2.0 e-book. I’m 55 years old, so moderate weights are great for me, but I can’t quite wrap my head around doing such high reps at every workout. I alternate with heavy workouts as you suggest in the e-book because I’ve brutalized my joints over the years (screw you, heavy benches—Lol). Is there a MODERATE-power/Super TORQ workout I could use instead?

A: That’s an easy one—and we mention the solution in the Power-Density 2.0 e-book. You were probably just so into the new Super TORQ part of that e-book that you overlooked it… [Read more…]

High-Rep Hyper-Growth

Q: Doug Brignole’s high-rep method [explained in his interview in The Ultimate Power-Density Mass Workout 2.0] sounds interesting. I’d like to try it once a week for upper body. Do you think it would be okay to do an entire workout with his “Super TORQ” for chest, back, and arms, and at the other workouts that week do standard training?

A: Faster mass creation is all about experimentation. We really like your idea, as it’s similar to some of the Power-Density mass workouts in that e-book that alternate heavy training with TORQ for high-rep hyper-growth. [Read more…]

High-End Hypertrophy Hit: Move it for more mass

Q: Your higher-rep TORQ (tension overload repetition quantity) method is unreal. It’s given me new size in every muscle after only three weeks. I use your [3-way] Positions of Flexion, and I TORQ on one of the 3 moves. I switch it up with regular 4X and heavy pyramids. My question is, Should I add weight on each set when I use TORQ [30-20-15 reps]?

A: Mixing it up is great for ultimate mass, as we’ll explain. As for adding weight to each TORQ set, that’s going to depend on the exercise and where your TORQ move falls in the POF bodypart routine… [Read more…]

The Lost Get-Bigger Trigger: The Time-Muscle Mass Continuum

Q: I’m making great strides in muscle gains with the 4X mass method from your newsletters. I do 10 to 12 reps per set, but I’ve seen that you sometimes recommend up to 30 reps. What’s up with that, and does that actually work for you guys?

A: We often use higher reps within the 4X-sequence framework, and it’s done amazing things for us and many of our trainees. [Read more…]

Warp-Speed Mass Gains: Old Trick, New Twist

Q: I use Pre-Ex 3X supersets a lot when I can. Removing the weak-link muscle makes so much sense as a way to make the compound exercise more targeted and work harder. The look of my physique has completely changed these with new vascularity since adding these. I recently saw a mention of doing the second exercise in the superset in speed style. Does that work well? I’d love more new veins and size.

A: Yes, for many muscle groups Pre-Ex makes a lot of sense. For example, isolating your chest with cable flyes first, and then immediately moving to dumbbell bench presses helps even out the strength of the now pre-fatigued pecs with your fresh triceps… [Read more…]

Get High for Major Muscle Size

Q: I like the idea of experimenting with high reps. Your report on Mr. America Doug Brignole’s results has motivated me to get high (LOL). But I’m getting ready to start the Size Surge program. Should I try high reps [30-20-15] on the isolation exercises in both five-week phases?

A: Lots of people have been grabbing copies of Size Surge 2.0 lately because it seems to be get-big season. That’s how we know many trainees have started—or are getting ready to start—this 10-week mass attack. [Read more…]

Anabolic Blood Bath: Get Your Size on the Rise

Q: I’m getting excellent results with 4X mass training. Sometimes my workouts go over an hour, which concerns me. I’ve heard that the hour mark is when testosterone becomes depleted. Many trainers say not to be in the gym over an hour or your T is shot. Should I cut back? What are your thoughts/solutions?

A: The one-hour testosterone-depletion scenario completely depends on your level of T (older trainees generally have less) and the workout you’re doing—the bodyparts you’re working, how much intensity you’re using and how many heavy all-out sets you’re including… [Read more…]

Maximum Abs — Let ’em Rip!

Q: You guys often use weight for ab work, but I don’t want to build up my abs because I don’t want a big muscular belly. Shouldn’t I do high reps to keep the muscle toned rather than growing? I want maximum abs from a detail standpoint, not size!

A: Your fear is a common misconception that can prevent fast, dramatic etched abs. The rectus abdominis is a long flat muscle. It CANNOT attain a lot of bulbous mass no matter how much weight you use and how hard you train it.

(Note: The protruding bellies you see on some pro bodybuilders are caused by drug use that bloats their internal organs.)… [Read more…]