Dedicated to Your Physical Transformation
I’ve been reporting on Doug “Mr. America & Mr. Universe” Brignole’s latest training in which he does four sets per muscle on only one ideal exercise. His reps are: 30, 20, 15, 10.
He said that his muscle growth has been spectacular by training each muscle twice a week, four sets per workout. In fact, his gains have been so stellar, he’s thinking about coming out of retirement and competing again at age 63… [Read more…]
We harp on the Size Principle of Muscle Fiber Recruitment a lot. Why? Because it explains how to get the most muscle growth possible—in both the fast-twitch as well as slow-twitch fibers… [Read more…]
Q: I’m using 4X, TORQ, and Super TORQ exclusively—no heavy training. I’ve already added about six pounds of new muscle in just a few months. Can I train each muscle more frequently than every four days? It seems like with moderate poundages, each muscle would recover quicker and I could train more often to grow even faster. Should I try it?
A: Try it. Whether it works well will depend on your recovery ability—and your age may also have a bearing…
Consider this: Research has discovered that the older we get, the more muscle inflammation derails muscle growth. [Merrit, E.K., et al. (2013). J App Physiology.] [Read more…]
Q: I’m using The Basic Power-Density Workout from your Power-Density Mass e-book. So for most
A: Absolutely. Using one Ultimate Exercise for both the Power and Density sequences streamlines the workout, as you need only one piece of equipment. But if it’s possible at your gym, go to a different exercise for Density—just make sure it’s a big multi-joint move.
Q: I got your 4X Mass Workout and am already growing with TORQ [Tension-Overload Repetition Quantity]. You discuss Mr. America Doug Brignole, his version, and how he uses drop sets on the last set. You don’t mention that with your version [30-20-15 reps]. Should I do drops on the last round of TORQ?
A: Doug has been at this bodybuilding thing for decades—and even he is still learning and experimenting…
[Read more…]Q: I started cleaning up my diet shortly after New Year’s with your X-treme Lean Diet. I lost about 8 pounds of fat, but my losses have stalled. Should I reduce my portions again (I’ve done this twice already)? Or should I do more cardio? Any help would be appreciated. Abs and veins are the goals.
A: Fat loss is a long-term proposition if you want to retain as much muscle as possible. Losing two pounds a week is the most you should shoot for…
[Read more…]Q: I’ve been using all-heavy training (6-8 reps) on everything up until now. I just started using your 4X method, and I swear I can already feel new growth happening. It’s also a relief on my tattered joints. I want to try it exclusively for a month or two. Will my weights increase or should I add sets? Just looking for the best “change to gain.”
A: Since this is your first time using the 4X mass method, you’ll get stronger as your muscle grow more adept at DENSITY training…
[Read more…]Intermittent Fasting is all the rage right now and for good reason—it works! Even jacked movie stars like The Rock, Terry Cruz, and Hugh Jackman use it for shredded muscle.
We’ve used it off and on for years. Check out Steve’s initial results, which were spectacular—and he’s in his 50s…
[Read more…]We’ve discussed our “iFast” method for simultaneous hypertrophy and fat loss (yes, it is possible)…
It’s basically a 12-hour protocol done only two non-consecutive days during the week…
We were apprehensive at first, but it works. Here are Steve’s results—and he’s in his 50s… [Read more…]
Q: The Anabolic Reload Mass Workout, with a high-rep set first to fatigue slow-twitch fibers (STX), has helped me add six pounds of muscle in four weeks. Now I’m ready to go back to a three-way split, but the STX method worked so well that I want to keep using it, but after my heavy work. I’m in my 20s, so heavy weights is not a problem. Any suggestions? (Title: STX + SEX for Massive Muscle Growth)
A: That’s exactly why we love The Anabolic Reload Mass Workout for a two-to-six-week mass burst… [Read more…]
