Mr. America Archives

TORQ Up Your Muscle Size

Q: I’m torn between heavy training and higher reps [TORQ]. I like ending bodyparts with lighter-weight, high-rep sets for longer tension times and more pump, and now I’m hearing that ALL-high-rep workouts are best. I’m almost 30, but I want to grow as fast as possible. Should I try all-high-rep training for a while, or is that more for when I’m older like you guys and can’t train heavy anymore?

A: Hey, we resemble that remark! LOL. The beauty of bodybuilding is that you can try whatever you want. Change is good. Plus, keep in mind that everyone responds to unique training styles differently—you may grow like never before (you’ll see an example below). And, no, you don’t have to be older to start experimenting… [Read more…]

Moment of Bodybuilding Zen 31: Casey Viator’s Colorado Experiment

Back in 1973, Arthur Jones, the creator of Nautilus machines and considered the “father of high-intensity training,” decided to prove to the world that his short, intense muscle-building methods worked… [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…]

Moment of Bodybuilding Zen 23: Don Howorth

Our biggest training influence as we got older—and wiser—was Vince Gironda. In our last Moment of Bodybuilding Zen, we featured Larry Scott and Freddy Ortiz, a photo from the ’60s taken in front of Vince’s Gym in Studio City, California. [Read more…]

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).

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Moment of Bodybuilding Zen 8: Jim Haislop, Mr. America

Jim Haislop won the Mr. America in 1968. His incredible symmetry, proportion, and size had many bodybuilding experts proclaiming him one of the best bodybuilders ever, even better than Steve Reeves and Reg Park.

When he competed at 5’11”, he weighed in at around 210 pounds with a 32” waist and true 19” arms…

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The #1 Key to Ultimate Muscle Size

Q: So from what I can surmise, it sounds like I need both heavy, lower-rep sets and higher-rep, longer tension-time sets to build the ultimat muscle size. Is that right?

A: That’s a simple way to put it, but yes, most trainees need both types of training to attain extreme development as quickly as possible. Let’s review the late, great Olympic coach and strength/muscle-building expert Charles Poliquin’s input…

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Small Bones, Big Arms

Q: I’ve been training like a madman for six months, but my arms haven’t budged. I’m getting stronger, and I do see more veins on my biceps, but my arms are still skinny. A guy at the gym told me it’s because I have small bones. My wrists are under 7 inches around, and he said I can’t expect much size with small wrists. Is that true?

A: Um, in a word, NO. It’s not true. The size of your wrist has nothing to do with where your biceps and triceps attach, how much muscle-fiber density your muscles have, or your ability to pack on muscle mass.

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Use Tension Overload to Shock New Muscle Growth

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…

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High-End Hypertrophy Progression: Blow Up Big Time

Q: I got the Power-Density Mass Workout 2.0 and was motivated by [Mr. America] Doug Brignole’s interview and how he uses only one exercise for each muscle. I notice he adds weight over five sets so his reps fall—but I’m with you and think 50 reps is a bit much—and boring. My question is, if I use your TORQ method [30-20-15] on two or three exercise per bodypart, should I add weight over those three sets?

A: You can—it really depends on the exercise. When we do TORQ on an isolation move, like machine flyes for chest, we do NOT add weight…

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