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How Drug-Free Mr. Universe Trains at Age 62

Doug Brignole studio shot by Robert Reiff

This incredible studio shot of Mr. America and Drug-Free Mr. Universe Doug Brignole was taken by Robert Reiff. Doug was 54 years old… [Read more…]

Filed Under: X Files Tagged With: biomechanics, Doug Brignole, drug-free, ideal exercises, Mr. America, mr. universe, over 60, power-density, Robert Reiff, Super TORQ, tension-overload repetition quantity, TORQ

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

Frequent Muscle Hits to Get Massive and Ripped?

Jonathan Lawson dumbbell curls with Powerblocks

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…]

Filed Under: Uncategorized Tagged With: 4x training, Doug Brignole, get big, get ripped, hardgainers, inflammation, journal of applied physiology, Mr. America, myogenic cells, older trainees, recovery ability, Super TORQ, tension time, tension-overload repetition quantity, TORQ

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

End Each Bodypart With a Mass Blast

Reverse curls, big arm - Another Way to Grow—With SS 2.0

Q: I’m getting ready to hit the Size Surge 2.0 program, and I really like the Phase 2 with the Mass Finisher [3-exercise Positions of Flexion followed by one set of a different exercise]. My question is, Can I use 3-set TORQ on that Mass Finisher, or should I stick to just one set using negatives or some of the other tactics you list in that chapter?

A: TORQ is tension-overload repetition quantity for those not familiar with it. You do three sets—30, 20, 15 reps—all sets to failure, same weight on each. Rest ONLY 45 seconds between sets. You get the high-end hypertrophic tension time of more than 60 seconds that most bodybuilders never get… [Read more…]

Filed Under: X Files Tagged With: 4x style, biotrust protein, free protein, free supplements, hypertrophic tension time, low-carb protein, M4X, mass building, mass finishers, size surge workout, tension-overload repetition quantity, TORQ

Ultimate Mass Move: One-Hit Chest-Back Attack

Q: I just got the Power-Density Mass Workout 2.0. Absolutely one of the best muscle-building guides I’ve ever read. I’m very interested in [Mr. America] Doug Brignole’s one-exercise-per-muscle high-rep method [50-40-30-20-10]. The problem is that it’s tough deciding which single move is best for each target muscle. He likes decline dumbbell presses for chest, but I’m thinking bench presses. What are your thoughts on that? And what about back? I see Brignole likes T-bar rows as his only upper-back exercise.

A: We like decline dumbbell presses. It’s one of the best overall pec moves; however, unlike Brignole we see the value of inclines as well (more on that in a moment). [Read more…]

Filed Under: X Files Tagged With: 10x10, back, chest, Doug Brignole, frank rich, high-rep, Mr. America, muscle-building, power-density, Super TORQ, tension-overload repetition quantity, TORQ, ultimate exercise, ultimate mass, vascular arms, vascularity, veiny arms

TORQ Up Your Muscle Size

Jonathan Lawson decline bench presses for chest - 10X Muscle Building Tips

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…]

Filed Under: X Files Tagged With: bodyweight training, Doug Brignole, high-rep sets, journal of strength conditioning research, MPS, Mr. America, muscle size, muscle-protein synthesis, power-density, Super TORQ, tension-overload repetition quantity, TORQ

The Lost Get-Bigger Trigger: The Time-Muscle Mass Continuum

Jonathan Lawson, concentration curl with support

Q: I’m making great strides in muscle gains with the 4X mass method from your newsletters. I do 10 to 12 reps per set, but I’ve seen that you sometimes recommend up to 30 reps. What’s up with that, and does that actually work for you guys?

A: We often use higher reps within the 4X-sequence framework, and it’s done amazing things for us and many of our trainees. [Read more…]

Filed Under: X Files Tagged With: 4x mass method, anabolic fasting, brad pilon, eat stop eat, get ripped, get-bigger trigger, hypertrophic, hypertrophy, intermittent fasting, muscle gains, sarcoplasmic expansion, tension overload, tension time, tension-overload repetition quantity, TORQ

Moment of Bodybuilding Zen 26: Doug Brignole, 59-year-old Mr. Universe

Brignole on stage with arms up

Our friend and colleague Doug Brignole just won the 2019 Drug-Free Mr. Universe Open division at age 59. Very impressive [photo courtesy of Doug Brignole ]… [Read more…]

Filed Under: X Files Tagged With: biotrust, bodybuilding zen, Brad Schoenfeld, Doug Brignole, drug-free, European Journal of Sports Science, free probiotics, free supplements, gas, growth threshold, high-rep, higher-rep training, mass building, mr. universe, power-density, pro-x10, probiotics, Super TORQ, tension-overload repetition quantity, TORQ, zen

Workouts Too Draining? Reduce Training, Start Gaining—BIG

Heavy bench press

Q: I’ve been super motivated the past few months and really hitting it hard in the gym using a version of a Heavy/Light program you guys have talked about before. I couldn’t stand to do a back-off week, though, so I think I’m overtrained. Do you think reducing to two exercises per muscle is a good idea? Should I still do heavy/light? 

A: Your nervous system is probably hammered. We know, we know—you don’t want to lose any muscle or strength. So here’s what we suggest…

[Read more…]

Filed Under: X Files Tagged With: 4X, 4x mass workout, anabolic fasting, basic 4x mass workout, brad pilon, downward-progression 4x, dp 4x, eat stop eat, freak-physique stretch-overload workout, gain muscle, gains, heavy/light, intermittent fasting, motivation, muscle gains, nervous system, reduce training, start gaining, tension-overload repetition quantity, TORQ

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