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End Each Bodypart With a Mass Blast

Q: I’m getting ready to hit the Size Surge 2.0 program, and I really like the Phase 2 with the Mass Finisher [3-exercise Positions of Flexion followed by one set of a different exercise]. My question is, Can I use 3-set TORQ on that Mass Finisher, or should I stick to just one set using negatives or some of the other tactics you list in that chapter?

A: TORQ is tension-overload repetition quantity for those not familiar with it. You do three sets—30, 20, 15 reps—all sets to failure, same weight on each. Rest ONLY 45 seconds between sets. You get the high-end hypertrophic tension time of more than 60 seconds that most bodybuilders never get… [Read more…]

After-Set Stretch: Hyper-Hypertrophy Mass Tactic

Q: What do you think about stretching between sets? I’ve heard a lot of big bodybuilders do it, but I’ve seen studies that show stretching can make you weak.

A: The old study you’re referring to showed that stretching a muscle for 20 to 30 minutes before training it compromised strength. That’s a lot of stretching—and one reason we don’t do much prior to a workout-—just some range-of-motion loosening… [Read more…]

High-End Combo to Grow: A Mass-Building Twist

Q: I’m getting some wicked pumps with Pre-Ex 3X. But I’ve been reading about your high-tension-time training methods. Do you think using higher reps on the pre-ex exercises is a good idea so I get 60 to 90 seconds of tension time?

A: Interesting idea. Optimal hypertrophic tension time is said to be 40 to 60 seconds, and many researchers extend that to 90 seconds. Most bodybuilders do sets that last only around 20 seconds… [Read more…]

Muscle Gains and Gnarly Veins

Q: I like the look of veins on my arms. Do you think doing high-rep TORQ training will help me get more vascularity?

A: How vascular you are is primarily genetic—and freaky veinage is usually only visible when you have low body fat, so diet plays a pretty big role as well.

BUT, doing higher reps, especially on continuous-tension-type moves, like concentration curls for biceps and pushdowns for triceps, can increase capillary proliferation—and perhaps create more gnarly vascularity… [Read more…]

Moment of Bodybuilding Zen 33: Frank Zane Before and After

To be fair, the Frank Zane before picture on the left was taken after a few years of training. And you can see his genetic predisposition for bodybuilding. Heck, many guys at our gyms would kill to look like his “before” pic. LOL. [Read more…]

Moment of Bodybuilding Zen 32: Doug Brignole’s 59-year-old Arms

A few Zens back, we mentioned that our friend and colleague Doug Brignole recently won the 2019 Drug-Free Mr. Universe Open division at age 59. 

He’s not a mass monster, but rather cut from the aesthetic-physique mold. Nevertheless, even in a T-shirt, his physique is very impressive, as you can see from this flexing pic [photo courtesy of Doug Brignole]… [Read more…]

Moment of Bodybuilding Zen 30: Frank Zane Gym

There was a period in competitive bodybuilding when art and aesthetics ruled. The gargoyles were not winning, and Frank Zane, pictured below was more than okay with that… [Read more…]

Double Up for More Mass: Pyramids + Progressive Speed

Q: In Chapter 6 of The Super-Size Crash Course, you outline an alternate Phase 1 with Progressive-Speed 4X at one workout followed by Downward-Progression 4X+ at the next. Can I do both methods at the same workout?

A: Before we answer, let’s describe both mass tactics for those who aren’t familiar with them: [Read more…]