You know our mantra: You can trigger bigger gains with one small change. But let’s multiply that for even more mass. We’ve got 3 simple things to get you growing immediately… [Read more…]
Ultra-Higher-Rep Isolation for New Mass Creation?
Q: I tried Arnold’s method of using a high-rep set to end my major exercises, like bench presses, (Ultimate Power-Density Mass Workout e-book, Chapter 1). But I’m just too fatigued to feel the target muscle on that last set. After reading about Doug Brignole’s 50-40-30-20-10 method in Chapter 4, I was thinking about using that on an isolation exercise to feel the target muscle better, like crossovers for chest after bench. Is that a good idea?
A: It could be, but you left a lot of variables out. For example, how experienced are you? That amount of work may be too much. How many days per week are you training each muscle? If it’s once, that amount of volume may work well, if it’s twice, maybe not.
[Read more…]TORQ Torch: Cut Back for More Mass?
Q: I think I have all your e-books, but I absolutely love Super TORQ. The pumps are outrageous! I’ve been using it randomly, but now I’m thinking about making it more regimented by following the POF-Power/Super-TORQ workout [pages 42-47 in The Ultimate Power-Density Mass Workout 2.0]. When I do the Super TORQ workout, using only one exercise for a bodypart, is it okay to use only four sets—like 40,30,20,10—instead of five? I don’t like 50 reps on set 1, especially on decline presses. I feel like I might pass out. LOL!
A: The rules for TORQ (Tension Overload Repetition Quantity) and Super TORQ are pretty loose. In fact, we’ve mentioned before that when we use it, we often use only two sets to TORQ up our last exercise for a bodypart—30 and 20 reps… [Read more…]
The Not-Gassed-More-Mass Workout
Q: Your 4X Mass Workout e-book is one of my favorites, but I’m not sure using 4X at every workout will produce maximum mass for me. As you say in The Ultimate Power-Density Mass Workout, a muscle needs both density and power to grow to its biggest at the fastest rate possible. To me, 4X feels like more density because I fatigue very quickly. Then the muscle feels worthless on the next exercise. I’m thinking about using the Ultimate Power-Density Mass Workout that includes both 4X [short rests] and power sets [with longer rests]. Are there any adjustments you would suggest?
A: The Ultimate Power-Density Mass Workout is great for building size and strength (4X is primarily for muscle size). As you said, the Power-Density Mass Workout is a mix of straight power sets, 4X sequences and drop sets. For example, here’s the biceps routine from the full-range Positions-of-Flexion workout in that e-book: [Read more…]
Maximum Muscle Mass Without Heavy Weights?
Q: Do you believe that a person can max out muscle growth with 4X-style training considering you only use medium poundages?
A: We know for a fact that 4X-only workouts build a lot of muscle—and without straining joints because the poundages aren’t super heavy. Remember, with 4X you take a weight with which you can get 15 reps, but you only do 10; rest 30 seconds, then do 10 more; and so on until you do 4×10—and only the last set or two are to failure… [Read more…]
Muscle-Building Myth Exploded: Power vs. Density
Q: I have two of your e-books, The Ultimate Power-Density Mass Workout and the X-centric Mass Workout. They’re both great, and I’m already seeing results applying the methods. My question is, you say that you need both power sets and density sets to get extreme muscle gains quickly, but which is more important? Should I do more of one than the other for fastest muscle gains?
A: If you would’ve asked us that several years ago, we would’ve said power, no question—because, like most bodybuilders, we had been brainwashed into believing that heavy weights and fairly low reps are the keys to maximum mass fast. But according to our recent experiments as well as many done almost 50 years ago, that’s not the case for most, so it’s a big-time muscle-building myth… [Read more…]