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The Power-TORQ Muscle Maker

V-handle cable row

Q: I notice that you guys often use a double-drop set on the last one when you do TORQ. I love that muscle maker variation, and it appears it’s gotten me bigger in the past few weeks. Do you have any other ways to vary that method?

A: To refresh memories, TORQ is tension-overload repetition quantity… [Read more…]

Filed Under: X Files Tagged With: double drop, double-drop set, Doug Brignole, fatigue, Mr. America, muscle fatigue, Power, power TORQ, power-density, power-density mass workout, rest/pause, Super TORQ, tension overload, tension-overload repetition quantity, TORQ, Ultimate Power-Density Mass Workout

Freak-Physique Techniques: Once per week

Massive chest flexed

Q: I stumbled across some of your old daily training blog posts, and I notice that you’d often call your last workout of the week Freaky Friday. What’s up with that? Are those freak-physique techniques you use something I can implement to grow more mass quickly? I need more size!

A: Bodybuilders always need more size—somewhere. And that’s why we implemented freak-physique techniques on Fridays for a long time. Freaky Friday was basically our way to train “outside the box.” [Read more…]

Filed Under: Uncategorized Tagged With: Doug Brignole, freak physique, freaky friday, intensity tactics, intensity techniques, Mr. America, power-density mass workout, Super TORQ, tension-overload repetition quantity, TORQ, ultimate exercise

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…]

Filed Under: X Files Tagged With: 4X, anabolic fasting, anabolic hormones, bodbuilders, brad pilon, Doug Brignole, eat stop eat, gains, get ripped, intermittent fasting, mass program, Mr. America, muscle gains, power-density, power-density mass workout, Super TORQ, TORQ

High-Low to Grow

Bodybuilder doing stiff-legged deadlifts

Q: I got the Power-Density Mass Workout 2.0 [with Super TORQ] after reading about all the great results people have had. Fantastic e-book! Might be your most interesting so far, and I’m already using your variation of Super TORQ. Wow! I’m sore to the core. Lol! My question is about stiff-legged deadlifts. You have it as a 30-20-15-10 sequence in your Modified Super-TORQ Program (page 49). Why not 40 or 50 reps on the first set, as with your other exercises?

A: From our vantage point, and experience, semi-stiff-legged deadlifts are one of the more dangerous exercises. One false move and your lower back can get whacked… [Read more…]

Filed Under: X Files Tagged With: bodyweight training, bodyweight workout, grow, lower back, muscle-protein synthesis, power-density, power-density mass workout, semi-stiff-legged deadlifts, stiff-legged deadlifts, Super TORQ

Great Gains—What now?

Q: I have about 15 years of lifting experience, and I’m also a certified personal trainer. I’ve worked out with high intensity for all of my years, but I’ve never done the type of training I’m now using with your routines. I’m currently at week 3 in the 3D Power Pyramid [from the Freak-Physique e-book]. Great gains so far! I run each routine for six weeks, and once I finish the Power Pyramid, I want to move to The Ultimate Power-Density Mass Workout. I love each program so far, and I push myself each and every workout. Is it okay if I go from workout to workout, or should I do something less intense between them? So far, I don’t feel overtrained. What’s your advice?

A: Thanks for the question and your confidence in our programs. First realize that overtraining is cumulative, so we suggest that you use the first week of each new program as a break-in period… [Read more…]

Filed Under: X Files Tagged With: 3d power pyramid, anabolic environment, boost testosterone, break-in workout, build muscle, downshift week, estrogen, fat loss, freak-physique workout, great gains, medium intensity, overtraining, personal trainer, physique, power-density mass workout, testosterone, what next

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).

[Read more…]

Filed Under: Uncategorized Tagged With: 4X, best exercises, Doug Brignole, drop sets, gains, mass building, Mr. America, Mr. America's Mass-Building Plan, one exercise per muscle, over 50, power-density mass workout, size, Super TORQ, tension-overload repetition quantity, testosterone, transformation, Truth About Testosterone

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…

[Read more…]

Filed Under: X Files Tagged With: 1968, aesthetic, arnold, arnold schwarzenegger, bad gas, biotrust, bodybuilders, bodybuilding zen, bodybuilding zen 8, Doug Brignole, endurance fibers, fast-twitch, fiber types, Franco, Franco Columbu, free probiotics, gas, heavy/light, hypertrophy, jerry brainum, Jim Haislop, Johnny Bravo, Mr. America, muscle mass, muscle size, power-density, power-density mass workout, pro-x10, probiotics, proportions, protein farts, Reg Park, slow-twitch, steve reeves, Super TORQ, symmetry, type-1 fibers, Ultimate Power-Density Mass Workout

Super Density for Massive Muscularity

Q: I read that [Fat-to-Muscle] negative-accentuated sets [one second up and six seconds down on every rep] works well as a Density method. I’m using the Basic Power-Density Mass Workout, one Ultimate Exercise for each muscle, and was thinking about doing a power pyramid first, and then for density, I’d do a drop set on the last heavy set. I’d drop to a negative-accentuated set. Is that a good plan?

A: We really like it when bodybuilders think and create innovative combos. In this case, however, there’s a problem, as we’ll explain—but we’ve got a better size-building solution.

To clarify your progression suggestion, let’s apply it to a specific exercise. Say you’re doing incline presses…

[Read more…]

Filed Under: X Files Tagged With: arnold schwarzenegger, burnout sets, density, drop sets, fat-to-muscle workout, massive muscularity, negative-accentuated, power-density, power-density mass workout, power-pyramid, size building, super density, tension time, type 2a muscle fibers, ultimate exercise, x-rep partials

Arm Immensity with Ultimate Density

Q: I’m on The Ultimate Power-Density Mass Workout [pages 25-28 of that e-program], and I look and feel much bigger already. Thank you! My problem is that on some of the last isolated exercises I lose touch with the muscle, like on concentration curls for biceps. Arms have always been a problem area for me. Should I do a second double-drop Density set for that exercise?

A: Interesting that you should mention concentration curls, as we’ve found that getting the best Density effect on the contracted-position exercise for many muscles, like biceps, works best with a cable move.

What? Aren’t free weights best because they have more negative resistance due to zero weight-stack drag? Well, free weights are usually best for the big midrange exercises that trigger the max-force mass-building component—like presses and rows…

[Read more…]

Filed Under: X Files Tagged With: arm immensity, arm workout, arms, biceps, blood flow blockage, boost testosterone, boost your t, cables, density, double-drop set, free weights, low testosterone, negative-accentuated, occlusion, power-density mass workout, T Fix, testosterone fix, triceps, ultimate density, Ultimate Power-Density Mass Workout

35-Minute Mass Workouts: Dual Power-Density

Q: I’m using The Basic Power-Density Workout from your Power-Density Mass e-book. So for most bodyparts, I do only one Ultimate Exercise as listed. But for shoulders, you divide it over two exercises—presses for Power and dumbbell upright rows for Density. Can I use that two-exercise approach for all muscles? I think using two exercises instead of only one will hit more fibers.

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.

Will that increase development? Possibly, if you choose exercises that emphasize different segments of the target muscle…

[Read more…]

Filed Under: X Files Tagged With: 2a fibers, 35-minute mass workouts, anabolic environment, anabolic hormone reset, anabolic hormones, basic power-density workout, dr. michael mosley, dual power-density, emg studies, fast-twitch, fast-twitch fibers, growth hormone, intermittent fasting, journal of applied physiology, mass workouts, metabolic adaptions, power pyramids, power-density mass workout, shaun hadsall, testosterone, ultimate exercises

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