power-density Archives

Pyramid Power: Secret to Mega Mass and Strength

Q: I just got The Ultimate Power-Density Mass Workout and The X-traordinary X-Rep Workout. Tremendous. I’ve already read them both twice. Undoubtedly the best bodybuilding info I’ve ever seen. I noticed that in the programs in both e-books, you rely a lot on pyramiding the weight on the compound exercises. Is that better than just using the same poundage on all work sets and going to exhaustion?

A: With the type of training we list in those e-books, we believe adding weight to each work set so that the rep count decreases—9, 7, 5, for instance—is ideal to build BOTH mega mass and strength for three reasons… [Read more…]

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…]

Safer Power-Density for Muscle Immensity

Q: I just got your Super-Size Crash Course. Great programs in it! I’m older (48) and have been training for almost 20 years. Thinking about using Phase 2 with Downward-Progression 4X, but I’ll alternate with TORQ for “lighter” training days. Do you think that’s a good plan?

A: We think it’s a great plan, and one we’ve used for excellent change—and good pain—to gain. For the uninitiated, here are the two methods to alternate:

Downward-Progression 4X

Pick a weight with which you can get 15 reps, but only do 12. Rest 45 seconds as you add weight, then do 10. Rest 45 seconds as you add weight, then do 8. Rest 45 seconds as you add weight, then try to get 6.

So your reps look like this: 4 x 12, 10, 8, 6, adding weight on each set.

Vascular arm doing dumbbell curls - Safer Power-Density for Muscle Immensity

You could call that semi-heavy training, and it’s perfect for older trainees–or anyone who doesn’t want to hammer their joints with ultra-heavy poundages. The short rests between sets prevent that…

At your next workout, you’ll do lighter DENSITY training with TORQ—tension-overload repetition quantity.

TORQ

Take your 30-rep max weight and go to failure. Yes, 30 REPS. Rest 45 seconds, then go to failure again, shooting for 20. Rest 45 seconds, then go to failure one last time for 10 to 15 reps. You get high-end hypertrophic tension times…

Alternating those two methods from workout to workout is great for SAFER power work alternated with lighter, sarcoplasmic-expansion hits.

It’s really a less-joint-stress version of Power-Density for new muscle immensity.

Note: DP 4X and TORQ, as well as Progressive-Speed 4X and pyramid training, are explained—and included in the programs—in The Super-Size Crash Course e-book.

Till next time, train hard—and smart—for BIG results.

—Steve Holman and Jonathan Lawson
www.X-Rep.com

7-Minute “Miracle Fix” for Stubborn Belly Fat

Researchers from The Proceedings of The Nutrition Society are suggesting this “blood flow hack” is the fastest way to melt off frozen belly fat with minimal effort.

So if you want to switch on your fat burning switch in just 7 minutes—without going to the gym or running on the treadmill, then check this out:

7 Minutes “Miracle Fix” for Stubborn Belly Fat

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…

[Read more…]

Mass Building Mayhem—Serious Size Strategy

Q: You guys have so many different programs and mass tactics. Should I just pick a routine I like, do it for five weeks, then pick another? For example, I’m thinking about using 4X Mass Workout. Then I could go to Power-Density. Thoughts?

A: That can work very well. As we always say, change to gain. But when we say that, we are primarily talking about tactics, not exercises…

[Read more…]

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…]

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.

[Read more…]

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…

[Read more…]

The Semi-Heavy Size Jolt (joint-saving power hit)

Q: I got your Power-Density Mass Workout 2.0, and I really like the 3-way split of the Basic Workout. I also like doing only one or two exercises for each muscle with a power hit and a density hit at the same workout. My question is, I’m 48 years old and not sure I can handle pyramiding down to 5 reps on big exercises, so should I just do regular 8-rep sets to failure? These days my joints don’t like anything below 8 on most exercises.

A: That’s a good solution. For example, on chest-supported dumbbell rows for mid-back, your set sequence would be…

[Read more…]

Muscle Size by Priming the Pump: Do You Really Need a Warmup?

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.

A: If you’re using something like our 4X mass method, you don’t need warm-up sets. The first easier sets prime the pump… [Read more…]