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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

Solving the Big-Muscle Puzzle

Jonathan Lawson doing dumbell shrugs

Q: Thank you for clearing up the muscle-growth mystery for me. I always believed in going heavier and heavier to get bigger. Now I know that’s only a small part of the puzzle. Working in the 4X method, X Reps, drop sets, and even some of your high-rep TORQ sets has already gotten me bigger in just a few weeks. My question is, Do you think some people get a better size response from power training and others get more size from density [endurance] work?

A: Absolutely. As we mentioned in a previous newsletter, the BIGGEST powerlifters don’t train for sarcoplasmic (endurance fluid) expansion yet have good muscle size. That’s because they were big dudes in the first place, which may signify more myofibril-building capacity. That would explain their extraordinary strength. The myofibrils are the actin-myosin strands inside the muscle fiber that generate force, but for most trainees that’s not the key to ULTIMATE SIZE… [Read more…]

Filed Under: X Files Tagged With: 10x10, 4x method, actin, bad gas, biotrust probiotic, drop sets, ectomorphs, fat burning, force generation, free probiotics, free supplements, glycogen, hardgainers, heavy sets, mass building, mitochondria, muscle building, muscle fullness, muscle growth, myofibrillar growth, myosin, powerlifters, pro-x10, sarcoplasmic expansion, tension overload, tension time, TORQ, X Reps, x-centric, x-hybrid techniques

High-End Hypertrophy Hit: Move it for more mass

Goodin bench press

Q: Your higher-rep TORQ (tension overload repetition quantity) method is unreal. It’s given me new size in every muscle after only three weeks. I use your [3-way] Positions of Flexion, and I TORQ on one of the 3 moves. I switch it up with regular 4X and heavy pyramids. My question is, Should I add weight on each set when I use TORQ [30-20-15 reps]?

A: Mixing it up is great for ultimate mass, as we’ll explain. As for adding weight to each TORQ set, that’s going to depend on the exercise and where your TORQ move falls in the POF bodypart routine… [Read more…]

Filed Under: X Files Tagged With: anabolic fasting, brad pilon, eat stop eat, high-end hypertrophy, hypertrophic, intermittent fasting, mass, maximum fiber recruitment, occlusion, tension overload, 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

Get High for Major Muscle Size

Lateral raises - Shocking New Muscle Mass: TORQ - DP 4X - Modified Pre-Ex

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…]

Filed Under: X Files Tagged With: anabolic fasting, brad pilon, change to gain, density, Doug Brignole, eat stop eat, get high, get ripped, high-rep, high-reps, mass attack, Mr. America, muscle size, short rests, Size Surge, tension overload

Moment of Bodybuilding Zen 14: Tom Platz’s Quads

1980 Mr. Universe Tom Platz had a pair of the freakiest legs bodybuilding had ever seen—and even today they look Photoshopped. Trust us—they aren’t (Steve interviewed Tom face-to-face back in the late ’80s for Iron Man magazine)… [Read more…]

Filed Under: X Files Tagged With: bad gas, biotrust, bodybuilding, freak-physique stretch-overload workout, free pro-x10, free probiotics, free supplements, gas, genetics, gut bacteria, hypertrophy, iron man magazine, jose antonio, muscle elongation, muscle mass, muscle-building, photoshopped, platz, pro-x10, probiotics, progressive overload, quads, stretch overload, stretch-overload workout, tension overload, tom platz

Best Mass Moves for High-End-Hypertrophy Hits

Q: I just started using the 30-20-15 [TORQ] method on one exercise for each muscle. I do the other exercises as regular sets or 4X. The higher reps really feel incredible. What a great pump and deep fiber hit. My question is, Which exercise is best for 30-20-15—midrange, stretch or contracted?

A: As we’ve mentioned before, the angle of pull is different on each of midrange, stretch, and contracted exercises, so fiber activation can be unique as well.

[Read more…]

Filed Under: X Files Tagged With: 4X, 4x mass workout, anabolic fasting, blood flow blockage, brad pilon, burn fat, eat stop eat, fat burning, fiber activation, fiber recruitment, get ripped, high-end hypertrophy, hypertrophy, intermittent fasting, lose fat, mass moves, muscle synergy, muscle-building, occlusion, physique, pump, steven j. fleck, strength building, stretch overlaod, tension overload, TORQ, William J. Kraemer

Dumbbell Upright Rows to Grow

Q: I like the idea of doing dumbbell upright rows first as the midrange movement for shoulders [as recommended in the 3D Muscle Building e-book]. I just have trouble feeling the X Reps at the end after I reach exhaustion. Should I just do a drop set instead?

A: As we explained in the last e-zine, drop sets are better for continuous tension/occlusion exercises—contracted-position moves like laterals for delts, leg extensions for quads, etc. You’re looking to maximize force production with the big midrange exercise, so X Reps is the best choice…

[Read more…]

Filed Under: X Files Tagged With: 3d muscle building, 3d pof, bodyweight training, delt exercises, drop set, dumbbell upright rows, full-range training, mass building, muscle growth, occlusion, POF, shoulder exercises, shoulder workout, tension overload, tension time, X Reps

Rest/Pause or Drop Sets: Which is Better?

Q: What’s better, rest/pause or drop sets, and what’s the difference? I mean, I know what they are; you rest about 10 seconds between rest/pause sets using the same weight, but with drop sets you move immediately to a lighter set with no rest. But is one better than the other?

A: We’ve found that rest/pause is best for exercises that use max force as their key growth component (midrange and stretch movements). It’s a great way to add a little more volume and force overload without too much extra time in the gym. The short rest of 10-15 seconds allows ATP and nerve pathways to regenerate somewhat so you can continue the force-overload assault.

[Read more…]

Filed Under: X Files Tagged With: drop sets, mitochondria, muscle burn, rest/pause, rest/pause and drop sets, rest/pause or drop sets, tension overload, X Reps, x update, x-rep update, x/pause

High-Rep Overload for Muscle Growth—How Much Is Too Much

Q: I’m intrigued by the Super TORQ ultra-high-rep approach. But I’m also making great gains with your standard 3-exercise Positions of Flexion training. Can I use his method on one of the three exercises for each bodypart in the POF routine, or would that be too much?

A: If you’ve read the interview with Doug Brignole in The Ultimate Power-Density Mass Workout 2.0 and checked out his program there, you can see that he only does ONE key exercise for each target muscle with that extreme high-rep approach…

[Read more…]

Filed Under: X Files Tagged With: belly fat burn, cardio, Doug Brignole, fat loss, fatigue, gains, growth hormone, heavy training, high-rep, high-rep overload, hormone trick, hypertrophic, metabolism, muscle growth, muscle pump, POF, positions of flexion, pump, pyramids, semi-heavy, Super TORQ, tension overload, tension time, tension-overload repetition quantity, testosterone, Ultimate Power-Density Mass Workout

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