Q: I don’t seem to see you guys talking about warm-up sets very often. Do I need to do any? I’m interested in building the most mass possible.
Q: I’ve been using the POF-Power/Super-TORQ Mass Workout [in the Power-Density Mass Workout 2.0 e-book]. My mass gains have shot up significantly over the past several weeks. Alternating heavy POF work with Super TORQ [high-rep work on only one exercise] is producing the best growth response in years. My question is about the optional deadlifts that begin the Friday workout. Doing 8-10 reps hurts my back, so I’m thinking about using only one 15-to-20-rep set instead. Is that okay, or should I just train through the pain?
A: First, never “train through the pain” of injury. More on your lower back in a moment. Let’s address the question of reps… [Read more…]
Q: I’m testing your 4X variations [Shock-centric, 4X Pyramid, etc. from one of your recent newsletters]. Great stuff! Isn’t another way to get more mass simply to add sets by increasing the volume to 5X or more on any exercise?
A: Yes, volume increases, as in tacking on sets to 4X so you’re doing 5X or 6X, can boost mass gains—to a point. It’s a lot like tanning: To get darker, you can increase exposure time. The problem is diminishing returns… [Read more…]
If you’ve been with us for a while, you know we harp on “change to gain” a lot, especially for those who want insane hypertrophy…
It pays BIG muscle dividends to periodically alter your workouts—sometimes radically. And, yes, even we get stuck in ruts and forget to rotate in some new hypertrophy smart bombs… [Read more…]
Q: You talk about including higher-rep sets in workouts so you build the fast-twitch fibers as well as the mitochondria and sarcoplasmic fluid. But in light of the new findings that slow-twitch fibers have much more growth potential than previously thought, couldn’t slow-twitch growth be the real reason bodybuilders who use both lighter weights and heavy weights develop extreme muscle size?
Yes, it is all of the above: fast-twitch AND slow-twitch swelling as well as sarcoplasmic fluid expansion and mitochondria proliferation… [Read more…]
Q: I love the feel and pump I’m getting from TORQ [30-20-15] and Super TORQ [50-40-30-20-10]. My problem is on the drop sets on the last set. I am so fatigued, I don’t get many reps on the drops. I revert to the poundages I used on the previous sets, but no go. Should I just lighten the poundages even more for my drops?
A: That’s one solution. Another is to drop the get-big bomb by changing the parameters of the drops… [Read more…]
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…]
Q: Incredible interview with [Mr. America] Doug Brignole in the Power-Density e-book. So cool that he has studied kinesiology and physiology and determined the number-one best exercise for each muscle. He said decline dumbbell presses are the best chest exercise for overall mass. Does he ever use barbell declines or Hammer-machine decline presses, which bring your hands from a wide stretch to close at the top for a better pec contraction? Or what about dips? [Read more…]
Q: I’ve read that I should always train my heavy exercise first—bench press, squats, etc. Then go to a more isolated one. If I use an isolation exercise first like concentration curls for variety and new stimulation, should I still train it heavy?
A: You can, but you don’t have to train it heavy (more on that in a moment). “Always” doing workouts a certain way is the road to stagnation and slower gains for most; however, you should make an effort to get the key mass triggers… [Read more…]
Q: I like to train heavy, but I fully understand that tension time, or density, can build size as well. My question is, won’t drop sets accomplish both?
A: The drop-set method is one of the best for getting size in the myofibrils as well as a hypertrophic sarcoplasmic burst. And even new veinage too… [Read more…]