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Ultimate Mass Move: One-Hit Chest-Back Attack

Q: I just got the Power-Density Mass Workout 2.0. Absolutely one of the best muscle-building guides I’ve ever read. I’m very interested in [Mr. America] Doug Brignole’s one-exercise-per-muscle high-rep method [50-40-30-20-10]. The problem is that it’s tough deciding which single move is best for each target muscle. He likes decline dumbbell presses for chest, but I’m thinking bench presses. What are your thoughts on that? And what about back? I see Brignole likes T-bar rows as his only upper-back exercise.

A: We like decline dumbbell presses. It’s one of the best overall pec moves; however, unlike Brignole we see the value of inclines as well (more on that in a moment). [Read more…]

Filed Under: X Files Tagged With: 10x10, back, chest, Doug Brignole, frank rich, high-rep, Mr. America, muscle-building, power-density, Super TORQ, tension-overload repetition quantity, TORQ, ultimate exercise, ultimate mass, vascular arms, vascularity, veiny arms

Get High for Major Muscle Size

Lateral raises - Shocking New Muscle Mass: TORQ - DP 4X - Modified Pre-Ex

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…]

Filed Under: X Files Tagged With: anabolic fasting, brad pilon, change to gain, density, Doug Brignole, eat stop eat, get high, get ripped, high-rep, high-reps, mass attack, Mr. America, muscle size, short rests, Size Surge, tension overload

Moment of Bodybuilding Zen 26: Doug Brignole, 59-year-old Mr. Universe

Our friend and colleague Doug Brignole just won the 2019 Drug-Free Mr. Universe Open division at age 59. Very impressive [photo courtesy of Doug Brignole ]… [Read more…]

Filed Under: X Files Tagged With: biotrust, bodybuilding zen, Brad Schoenfeld, Doug Brignole, drug-free, European Journal of Sports Science, free probiotics, free supplements, gas, growth threshold, high-rep, higher-rep training, mass building, mr. universe, power-density, pro-x10, probiotics, Super TORQ, tension-overload repetition quantity, TORQ, zen

High-Rep Overload for Muscle Growth—How Much Is Too Much

Q: I’m intrigued by the Super TORQ ultra-high-rep approach. But I’m also making great gains with your standard 3-exercise Positions of Flexion training. Can I use his method on one of the three exercises for each bodypart in the POF routine, or would that be too much?

A: If you’ve read the interview with Doug Brignole in The Ultimate Power-Density Mass Workout 2.0 and checked out his program there, you can see that he only does ONE key exercise for each target muscle with that extreme high-rep approach…

[Read more…]

Filed Under: X Files Tagged With: belly fat burn, cardio, Doug Brignole, fat loss, fatigue, gains, growth hormone, heavy training, high-rep, high-rep overload, hormone trick, hypertrophic, metabolism, muscle growth, muscle pump, POF, positions of flexion, pump, pyramids, semi-heavy, Super TORQ, tension overload, tension time, tension-overload repetition quantity, testosterone, Ultimate Power-Density Mass Workout

Quick Fat-to-Muscle High-Rep Hit

Q: I got your 4X e-book recently and have been experimenting with the TORQ [tension-overload repetition quantity] method you outline. It‘s amazing! I feel like I grew from one workout. I’m ready to get serious about dropping some fat for spring, and The Ultimate Fat-to-Muscle Workout looks excellent. Instead of the two ending sets of 15-20 reps, can I do two TORQ sets, say 30, 15, adding weight for the second set?

A: For the uninitiated, The Ultimate Fat-to-Muscle Workout incorporates pyramids, X-centric (negative-accentuated) sets, and then two high-rep sets on a contracted-position exercise to finish for growth hormone release…

[Read more…]

Filed Under: X Files Tagged With: 4X, 4x mass workout, anabolic, anabolic accelerator, biotrust, burning fat, cardio, cardio myths, continuous tension, diet tips, fat burner, fat burning, fat-to-muscle, fat-to-muscle workout, GH, growth hormone, growth hormone release, high-rep, high-reps, muscle burn, muscle-building, negative-accentuated, pro-x10, probiotics, protein farts, pyramids, spring, tension overoad, tension-overload repetition quantity, TORQ, ultimate fat-to-muscle workout, x-centric

Steve: Stretch STX Pre-Ex Tuesday (legs/chest/back/delts/arms/abs)

Steve Holman after one month of X-Rep training

Back to the stretch move first pre-ex STX. Can almost feel the soreness setting in from just one high-rep set… [Read more…]

Filed Under: Steve Holman, X Blog Tagged With: anabolic reload, anabolic workout, high-rep, pre-stretch, Steve Holman

Amplify the Mass Effect? New Look at Key Muscle-Size Study

We discuss a lot of mass-building studies, and we often get questions about altering the procedure of those studies to make the mass effect even more effective. What the heck are we talking about? For example… [Read more…]

Filed Under: X Files Tagged With: 3x, 4X, downward progressoin, dp 4x, fast-twitch, high-rep, mass building, mass effect, max-muscle x-pansion, MMX, muscle performance, muscle size, slow-twitch, strength

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