UltimatePower-DensityWorkout2.0

X-traordinaryWorkouts.com Presents

The Ultimate

POWER-DENSlTY MASS

WORKOUT 2.0

Programs With HEAVY+4X and

SUPER-TORQ

by Steve Holman and Jonathan Lawson

The Ultimate Power-Density Mass Workout 2.0 was written to help you achieve a muscular physique with sensible bodybuilding strategies. Weight training and dieting can be demanding activities, however, so it is highly recommended that you consult your physician and have a physical examination prior to beginning. Proceed with the suggested exercises and routines at your own risk. Photography by Michael Neveux and John Balik Cover model: Jonathan Lawson Copyright © 2009, 2013 by Homebody Productions All rights reserved. The material in this document may not be reproduced in whole or in part in any manner or form without prior written consent from the publisher. Homebody Productions, P.O. Box 2800, Ventura, CA 93002

www.X-Rep.com Homepage www.X-traordinaryWorkouts.com Workout programs in printable PDF format Other e-books are available at www.X-Rep.com/xshop.htm

2 The Ultimate Power-Density Mass Workout 2.0

Contents Introduction............................................................4 Chapter 1—Force + Density for

Muscle Immensity.............................6

Chapter 2—The 3-Way Mass Fuse.....................16 Chapter 3—The Ultimate Power-Density

Mass Workout..................................20

Chapter 4—Mr. America's Super TORQ

Mass Method...................................30

Chapter 5—The Power-TORQ

Mass Workout..................................40

Chapter 6—Power-Density Q&A (includes

the Home Gym Power-Density

Workout)...........................................50


lntroduction It all started when, after more than 40 years of cumulative training between us, we got a sudden size surge of eight pounds of new muscle in six weeks. We were somewhat stunned, as that's unheard of for drug-free advanced bodybuilders—and even more unheard of for the two of us who have different muscle-building requirements. Steve is more of the slim ectomorph, while Jonathan is more of a mesomorph—small joints with full muscle bellies, so he looks more like a competitive bodybuilder. Steve responds more to higher-rep, enduranceoriented work, while Jonathan grows with heavier straight-set workouts... Yet we both got pounds of muscle using Jonathan L. Steve H. the exact same program, a lighter-weight 10x10 routine—but that's not the only reason. The other anabolic trigger was our shift in hypertrophic emphasis and less heavy stress.... You see, before shifting to a 10x10-based program, we had been using all-heavy Positions of Flexion, with straight sets on the big midrange-positions exercises—like incline presses—as well as stretch- and contracted-position moves, for every bodypart (more on that in Chapter 2). That emphasizes maximum force output from every target muscle, which develops the myofibrillar strands in muscle fiber. Then we made a radical change... 4 The Ultimate Power-Density Mass Workout 2.0

We shifted to 10x10, which is taking a weight that allows 20 reps, but only doing 10, resting 30 seconds, then doing 10 more and so on until you complete 10 sets in about 10 minutes. We had shifted to tension emphasis with more workout density, or more work in less time, which is better for expanding the sarcoplasmic fluid in muscle. That size-building shift allowed our bodies to supercompensate from the previous all-heavy max-force training we were doing previously. Plus, it expanded our intramuscular endurance components and—bam!—we found ourselves with eight new pounds of muscle from 10x10. But our gains soon stagnated. We even noticed some mass regression. Once we saw our results grinding to a halt—and it took us a while to come to grips with that because 10x10 was still producing an outrageous pump and burn—we figured out a way to morph it into something with new edges and extreme mass-building power. It's basically a combination of heavy training with a quick pump-inducing chaser, and it works! If you want to grow like never before, the Power-Density Mass Workout is your next rocket to BIG results. Plus, in this updated 2.0 version we reveal Mr. America Doug Brignole's Super-TORQ method and how to use it in combination with power work. Exciting stuff! Ready? Let's get growing! —Steve Holman and Jonathan Lawson www.X-Rep.com 5 The Ultimate Power-Density Mass Workout 2.0

CHAPTER 1

Force + Density for Muscle Immensity Startling mass gains can happen when you merge maxforce and tension-density at every workout because you train both components of the key high-growth muscle fibers. It's pure size-building firepower—max-force plus endurance-component expansion—that can take your muscle size to new size and fullness within focused fourto-six-week phases. That double-dose hit for growth is in the programs of some of the biggest bodybuilders today and many of the most massive from yesteryear. In fact, one of the most impressive and iconic bodybuilders of all time used a form of it to create one of the most incredible physiques in bodybuilding history...

Arnold on the beach, circa 1974. (Balik photo)

If you read up on how Arnold trained his big compound exercises during mass-building phases, you'd see that he was a proponent of


the forceplus-density principle. He would begin by pyramiding, or adding weight, over about five sets, with the last two or three being heavy One of Arnold's favorite workout-density techniques was what he called strip sets, a.k.a. all-out efforts; drop sets. He would load smaller plates on a then he would barbell so that when he reached exhaustion, reduce the he could strip off a plate or two and continue weight for two repping. More intense work in less time. (Balik) quick higherrep “burnout” sets. For example, on bench presses his reps would go 15, 12, 10, 9, 7, 6. Then he would reduce the weight and do one or two sets of 15 to 20 reps. He got total max-force stimulation from the heavy sets, which thicken the myofibrillar strands, and tension/ occlusion for sarcoplasmic fluid expansion from the last two “burnout” sets. That's the combo-to-grow method. We've refined that to what we call Heavy+4x, and we’ve found it to be one of the most effective mass builders out there. The reason is that it triggers maximum force but also stacks it with loads of workout density for extended tension... What the heck is workout density? It's a term coined by Vince Gironda, famous Hollywood trainer known as the 7 The Ultimate Power-Density Mass Workout 2.0

Iron Guru. He used that method on his clients for a few months at a time to get exceptionally fast results—even the Mr. Olympia competitors he trained used it to build mass fast, with etched-in detail. Vince said it worked so quickly because of condensing more work into a given time frame... Vince liked to start a trainee using about 60 seconds between sets, gradually reducing that rest to 30 or even 20 seconds. That's “workout density”—an example being 10x10, which totally thrashes a muscle in about 10 minutes with 100 reps. Talk about efficiency of effort! We found ourselves nodding in agreement with Vince because we’ve noted that we always gain more muscle and lose loads of ugly fat every spring when we begin incorporating drop sets and double-drop sets. Those are also examples of ramping up workout density... A drop set is basically taking a weight to exhaustion, reducing the weight and immediately doing another set to exhaustion. Two back-to-back sets with a blowtorchburn effect. Drops are best on single-joint, or isolation, moves, like cable crossovers for chest or leg extensions for quads. 8 The Ultimate Power-Density Mass Workout 2.0

A double-drop is simply tacking on another lighter set immediately after the second—three progressively lighter sets in a row instead of just two. The double-drop is an unbeatable almost unbearable way to up your workout density, not to mention your growth hormone output. (Arnold used that technique as well, calling it “strip sets.”) Another way to ramp up workout density is with supersets and tri-sets. Doing two or three exercises back to back shocks the muscle from different angles. For example, doing a set of decline presses for chest, then following it immediately with a set of cable crossups (as pictured below). That's somewhat different than a drop, which is performed on the same exercise, same angle. So are supersets and tri-sets better than drops and double-drops? And what about 10x10—is that a better density method than all of the above? No, they are all unique, which is why we incorporate most of those tactics into the PowerDensity Mass Workouts Supersetting, such as moving from decline presses to cable crossups for chest, is an example of workout density; however, supersets are difficult in crowded gyms. That makes drop sets and double-drop sets better alternatives.


(we don't include supersets and tri-sets in the first two programs, as those are difficult to implement in a crowded gym; in that case drops are best). Before we get to the actual program, we need to lay out the key combo-togrow mass method you will use on the big midrange exercises, like bench presses. Here's the drill... 1) Warmup. Do two progressively heavier warmup sets; three if you think you need it. Add some weight to each. 2) Heavy pyramid. Now you attack two heavy sets to exhaustion, adding weight to each of these sets as well. Your reps should be eight or nine and then six or seven, with 2 1/2 minutes between sets. That allows you to generate maximum force—it's standard heavy pyramid training. 3) 4X style. After that you reduce to a lighter poundage, one you could do for about 15 reps, and you do three or four sets of 10 reps with 35 seconds of rest between sets, last set to failure. It's a quick five-minute burnout blast. Notice that you're getting max-force production on the first heavy sets; then you follow up with workout density on the 3X or 4X sequence. It’s a double-barrelled massbuilding effect targeting the important compound, or midrange, exercise, which activates the key fibers most conducive to growth. Which fibers are those? New research suggests it is 10 The Ultimate Power-Density Mass Workout 2.0

not the 2B power fibers, as previously believed. It's the fast-twitch 2As, which have both power and endurance properties. A study reported on by Jerry Brainum compared high-level bodybuilders with average college students, which resulted in a startling discovery: “The study examined single muscle fibers. Since the type 2B fibers are the muscle fibers most likely to grow, it stands to reason that the bodybuilders in the study would have an abundance of such fibers, or at least more of them than the other kinds of muscle fibers. The reality was that they showed a higher portion of types 1 and 2A fibers, with a complete absence of type 2Bs.” [Eur J Appl Physiol. 103(5):579-83. 2008.] The bodybuilders had almost no 2B fibers! Therefore, optimal training for bodybuilders interested in size should emphasize the 2A power + endurance fibers—and that’s precisely what Heavy+4x training does. In fact, you can make excellent gains using it on only the Ultimate Exercise for each bodypart, with some minor adjustments. Let's look at The Basic Power-Density Mass Workout for those with limited time and/or recovery ability. It will get just about any trainee growing at a rapid clip thanks to the double-mass-building effect. (Note: We'll expand this program and concept in subsequent programs in later chapters; this is the basic version). 11 The Ultimate Power-Density Mass Workout 2.0

The Basic Power-Density Mass Workout Workout 1: Chest, Delts, Triceps, Abs Exercise Poundage Decline presses or Wide-grip dips 3 x 8, 7, 5-6 (4X style) 3 x 10 Dumbbell presses 3 x 8, 7, 5-6 Dumbbell upright rows (4X style) 4 x 10 Decline extensions 2 x 8, 6-7 (4X style) 4 x 10 Hanging kneeups 2 x 8, 6-7 Flat or incline kneeups (4X style) 3 x 10 Warmup sets are not listed. Do two progressively heavier sets before your power-pyramid sets. Use 50 and 75 percent of your first work-set weight for 12 and 8 reps, respectively. Rest about 2 1/2 minutes between power-pyramid sets; rest 30 to 45 seconds between and after 4X density sets. Rep speed should be about 1 second up and 3 seconds down. Weight stays the same for all 4X density sets; when you get the rep number for all four sets, add weight at your next workout.


The Basic Power-Density Mass Workout Workout 2: Quads, Hamstrings, Calves Exercise Poundage Machine hack squats or Leg presses or Squats 3 x 10, 8, 7 Squats (4X style) 4 x 10 Hyperextensions (flat back) or Stiff-legged deadlifts 3 x 12, 10, 8 Hyperextensions (flat back) or Semi-stiff-legged deadlifts (4X style) 3 x 10 Knee-extension leg press calf raises or Donkey calf raises 3 x 15, 12, 10 Machine calf raises (4X style) 4 x 12 Warmup sets are not listed. Do two progressively heavier sets before your power-pyramid sets. Use 50 and 75 percent of your first work-set weight for 12 and 8 reps, respectively. Rest about 2 1/2 minutes between power-pyramid sets; rest 30 to 45 seconds between and after 4X density sets. Rep speed should be about 1 second up and 3 seconds down. Weight stays the same for all 4X density sets; when you get the rep number for all four sets, add weight at your next workout.


The Basic Power-Density Mass Workout Workout 3: Lats, Midback, Biceps Exercise Poundage V-handle pulldowns 3 x 8, 7, 5-6 (4X style) 3 x 10 Chest-supported dumbbell rows or Bent-over rows 3 x 8, 7, 5-6 (4X style) 3 x 10 Barbell or Dumbbell curls 2 x 8, 7 (4X style) 4 x 10

Warmup sets are not listed. Do two progressively heavier sets before your power-pyramid sets. Use 50 and 75 percent of your first work-set weight for 12 and 8 reps, respectively. Rest about 2 1/2 minutes between power-pyramid sets; rest 30 to 45 seconds between and after 4X density sets. Rep speed should be about 1 second up and 3 seconds down. Weight stays the same for all 4X density sets; when you get the rep number for all four sets, add weight at your next workout.


Basic Power-Density Mass Workout Reminders 1) Here's the ideal split for most trainees: Week 1 Monday: Chest, Delts, Triceps, Abs Tuesday: Quads, Hamstrings, Calves Wednesday: Rest Thursday: Lats, Midback, Biceps Friday: Chest, Delts, Triceps, Abs Week 2 Monday: Lats, Midback, Biceps Tuesday: Quads, Hamstrings, Calves Wednesday: Rest Thursday: Chest, Delts, Triceps, Abs Friday: Lats, Midback, Biceps Repeat Week 1, etc. Notice that legs get one workout per week, on Tuesday; the upper-body workouts rotate over three days, Monday, Thursday and Friday. Another alternative is to simply follow the workout order over the four days each week. 2) A good rep speed is 1 second up and 3 seconds down; always keep your form strict—no heaving or jerking the weights. 3) Rest 2 1/2 minutes between power-pyramid sets; rest 30 to 45 seconds between 4X density sets—or as long as it takes your partner to finish his or her set. 4) After six weeks on the Basic Power-Density Mass Workout, back off the intensity—use the same workouts with the same weights but stop all pyramid sets two reps short of failure, and on 4x10, do 4x7; on 3x10, do 3x7. After that lower-intensity week 7, you can go back to the intense version or move to another program, like with full-range POF.... 15 The Ultimate Power-Density Mass Workout 2.0

CHAPTER 2

The 3-Way Mass Fuse You just saw a basic program using the Heavy+4X method on key exercises. But what if you have more time and/or are more advanced, looking for the biggest mass boost possible? Enter Positions of Flexion... POF is a mass-building protocol based on fullrange muscle stimulation, with the get-bigger trigger of maximum force being up front. It lights the mass fuse... • Max-force production via muscle team work with the midrange-position exercise (heavy compound movements, such as pulldowns, pictured below left). • Stretch overload, which has a significant max-force component—plus, stretch overload has been linked to hyperplasia, or fiber splitting (example: pullovers). • Tension/occlusion, or blood-flow blockage, which has been shown to significantly increase size and strength via endurance-component expansion, like capillary beds (example: stiff-arm pulldowns).


All of those are critical components for developing any muscle quickly and completely; however, multi-joint moves are most important; therefore the midrange exercises, which hit the majority of muscle fibers, get heavy work up front. But stretch is something very special as well. In fact, an animal study increased muscle mass by 300 percent— that’s tripling a muscle’s size—in one month of only stretch overload as the hypertrophic stimulus. Obviously, stretch overload can accelerate mass gains quickly. So for maximum size effects, you should use all of the above. And if you train intensely in each of those positions, you ramp up key anabolic hormones... • Midrange exercises, like squats, presses, etc., trigger testosterone release. • Stretch exercises have been shown as one of the only ways to produce anabolic hormone release within muscle tissue. • Contracted exercises block blood flow for muscle burn, which stimulates growth hormone release. POF works! In fact, it packed 20 pounds of muscle onto Jonathan’s frame in only 10 weeks when he first tried it early in his training career. [For that complete program, see The Size Surge Workout 2.0.] 17 The Ultimate Power-Density Mass Workout 2.0

How about another example? Here's a 3-way POF program for triceps...

Midrange.

Stretch.

Contracted.

•Decline close-grip bench presses for midrange work. •Overhead extensions for stretch overload. •Pushdowns for tension/occlusion. POF is efficient and effective. Jonathan's quick 20-pound gain, as well as the fast results of countless others who have used POF, show you the anabolic power of max-force combined with full-range stimulation; however, once your muscles get used to that size stimulus, you have to make a radical change to trigger new gains. As we mentioned in the Intro, we got that when we shifted to 10x10, which is taking a lighter weight that would allow 20 reps, but you only do 10, rest 30 seconds, then do 10 more, and so on until you complete 10 sets. You completely blast the muscle in about 10 minutes... When we moved to 10x10, we shifted to more of an 18 The Ultimate Power-Density Mass Workout 2.0

endurance-component focus—shorter rests, lighter weights—rather than max force, which we had been emphasizing. Sure, the last sets in a 10x10 sequence feel extremely heavy, but they aren’t. The heavy illusion is due to fatigue accumulation. Therefore 10x10 requires less force output. That can be excellent for hypertrophy within that pathway, as we experienced, by boosting sarcoplasmic fluid expansion, but what if you use both at once—a combined and balanced attack? You would quickly build every facet of the muscle and get bigger faster! The program in the previous chapter contains only the big ultimate exercise for each bodypart in the Heavy+4x style, which can create good mass gains. But why settle for good when you can go for spectacular by amplifying every facet of growth? To get at every contributing layer of mass, add stretch and contracted-position exercises (POF). Here's how the Ultimate Heavy+4x POF triceps program looks: Midrange: Close-grip bench presses, 2 x 9, 7 Midrange: Close-grip bench presses (4X style), 3 x 10 Stretch: Overhead extensions (heavy), 2 x 7-9 Contracted: Pushdowns (double drop), 1 x 10(7)(5) A four-to-six-week phase of that combo-to-grow training for every muscle will have your mass skyrocketing big time. Plus, you'll add streaking vascularity and freaky muscle detail, with full-blown pumps at every workout. So let's lay out the entire program. It's time to get you on the big-gain bullet train... 19 The Ultimate Power-Density Mass Workout 2.0

CHAPTER 3

The Ultimate Power-Density Mass Workout You've got the basic principles of The Ultimate PowerDensity Mass Workout rolling around in your head, so now it's time to outline a complete program that you can print out and take to the gym. Before we get to that, however, we need to clarify two important spark plugs in your massbuilding machine: the training split and repetition cadence. Because each bodypart routine is severe, with a doublebarrelled mass attack—max force plus tension/density—


once-a-week training for each bodypart should be ideal for most trainees, especially if you're drug-free. In the past we've discussed how training each bodypart only once a week is only moderately successful for many because seven days between bodypart hits is too long—the muscle tends to recover after about four days, achieve some growth and then regress. That leaves you back at square one before you work it again. It's a classic example of spinning your wheels, and it's a big reason for the sluggish, sporadic gains many bodybuilders experience—they don't train intense enough to require that much recovery time. With this program, however, you’re blasting each muscle through its full range with Positions of Flexion—plus, you’re using more volume (sets) in less time (density) on top of heavy max-force sets. That multi-level trauma should require seven days for complete recovery. Plus, to complement recovery, we've structured the training split so that there is indirect lighter work for each muscle at another workout during the week, usually with a 4x10 exercise that indirectly trains a resting bodypart. That increased blood flow will enhance recovery from the direct work earlier in the week, promoting growth... For example, you train back on Monday and shoulders on Friday. On Monday you do upright rows for traps with the 4X method. That exercise indirectly works shoulders, so your delts get blood flow on Monday to boost recovery for Friday's all-out direct shoulder assault. Here's the 21 The Ultimate Power-Density Mass Workout 2.0

training split with the indirect effect indicated: Monday Back (indirect legs, biceps), Forearms (indirect biceps) Tuesday Chest (indirect triceps), Calves (indirect soleus), Abs Thursday Quads, Hamstrings Friday Delts (indirect traps), Triceps (indirect chest), Biceps (indirect lats), Soleus (indirect calves)

Now for a few comments on ideal rep speed for maxmass gains. A new study just released compared doing sets with a two-to-three-second positive and a two-tothree-second negative—about three up, three down—with sets using a power cadence, which is one second up and three seconds down. The 1/3 power cadence produced the most mass. [Int J Sports Med. 30(3):200-204; 2009.] Why would doing powertype sets build muscle more efficiently? Muscle biopsies suggest that it causes more damage to more muscle fibers than traditional reps, leading 22 The Ultimate Power-Density Mass Workout 2.0

to a greater degree of protein remodeling in the trained muscle. In other words, the slow lowering caused more muscle damage. But wait—the three-up, three-down group lowered just as slowly, so what gives? Our take is that the slow lowering produced equal muscle damage in both groups, but the power-training group used an explosive turnaround for the one-second positive compared to the slower tempo of the other group. That explosive jolt right at the semistretch point of the target muscle activates significantly more fast-twitch muscle fibers, as we explain in The Ultimate Mass Workout, the original X-Rep manual, and many of our other e-books. That's one reason end-of-set X-Rep partials are so effective. Once you reach full-range exhaustion, you lower the bar to the semistretch point and fire out 10-inch controlled explosive partial reps, such as near the bottom of an incline press or chinup. You force the muscle to continue firing, activating the myotatic reflex and getting more dormant fast-twitch fibers into the action. In the above study, the controlled explosion occurs on every rep of a lift-in-one-second-lower-in-three power set. So should you use the one-up, three down cadence on every exercise for maximum mass gains? That's what we usually suggest; however, some exercises are more dangerous than others, and that semi-explosive turnaround could cause injury—such as on overhead extensions, a stretch-position exercise for triceps that puts the elbows in a precarious position at the bottom of the stroke.


So when you use the Ultimate Power-Density Mass Workout program that follows, you may want to use a slightly less explosive turnaround on stretch-position exercises. Instead of lifting in one second, lift in two. Simple. If you don't remember to slow down on the stretch moves (designated with an S in the routines), that's okay as long as you're careful— remember not to bounce out of the stretch or slam into the lockout position, especially on presses or squats or the arm's-extended position on chins and pulldowns. Stop just before lockout to avoid joint damage. And never throw the weight on any exercise! Okay, let's look at that program that will take your physique to the next level of jaw-dropping mass development... Note: If you see an exercise you’re not familiar with, you may be able to find a description and start/finish photos at: http://x-rep.com/xecution.htm.


The Ultimate Power-Density Mass Workout Monday: Back, Forearms Exercise Poundage Deadlifts*, 2 x 8, 6-7 Chins*, 2 x 8, 6-7 Pulldowns (4X style), 3 x 10 S: Pullovers*, 2 x 7-9 Stiff-arm pulldowns, (DD), 1 x 10(7)(5) S: Bent-over dumbbell rows*, 2 x 8, 6-7 Dumbbell upright rows (4X style), 4 x 10 Reverse curls*, 2 x 8, 6-7 Reverse wrist curls (4X style), 4 x 12 Wrist curls (4X style), 4 x 12 * Do two to three progressively heavier warmup sets, 50 and 80 percent of your first work set for 12 and 8 reps. Then continue to pyramid the weight on the listed work sets (add weight to lower reps). 4X style means to do the exercise in 10x10 style—use a weight that you can get 15 reps with, but only do 10; rest 30 seconds, then do 10 more. Continue until you complete the number of sets, 3 or 4. If you get 10 reps on the last set, add weight at your next workout. DD means double drop. Take a weight that allows 10 reps; reduce the weight enough so you can immediately do 7 reps; reduce the weight again and reach failure at 4 or 5 reps.


The Ultimate Power-Density Mass Workout Tuesday: Chest, Calves, Abs Exercise Poundage Bench presses*, 2 x 8, 6-7 (4X style) 3 x 10 S: Incline flyes*, 2 x 7-9 Cable crossovers (DD), 1 x 10(7)(5) S: Leg press calf raises*, 3 x 15, 12, 10 Standing calf raises (4X style), 6 x 12 Hanging kneeups*, 2 x 10, 8 Incline or flat kneeups* (4X style), 3 x 10 S: Full-range crunches, 2 x 10-15 Rope cable crunches (DD), 1 x 12(9)(6) * Do two to three progressively heavier warmup sets, 50 and 80 percent of your first work set for 12 and 8 reps. Then continue to pyramid the weight on the listed work sets (add weight to lower reps). 4X style means to do the exercise in 10x10 style—use a weight that you can get 15 reps with, but only do 10; rest 30 seconds, then do 10 more. Continue until you complete the number of sets, 3 or 4. If you get 10 reps on the last set, add weight at your next workout. DD means double drop. Take a weight that allows 10 reps; reduce the weight enough so you can immediately do 7 reps; reduce the weight again and reach failure at 4 or 5 reps.


The Ultimate Power-Density Mass Workout Thursday: Quads, Hamstrings Exercise Poundage Leg presses*, 2 x 9, 7 Squats* (4X style), 4 x 10 S: Sissy squats*, 2 x 7-9 Leg extensions (DD), 1 x 10(7)(5) S: Stiff-legged deadlifts*, 2 x 10, 8 Hyperextensions (flat back) (4X style), 4 x 10 Leg curls (DD), 1 x 10(7)(5) * Do two to three progressively heavier warmup sets, 50 and 80 percent of your first work set for 12 and 8 reps. Then continue to pyramid the weight on the listed work sets (add weight to lower reps). 4X style means to do the exercise in 10x10 style—use a weight that you can get 15 reps with, but only do 10; rest 30 seconds, then do 10 more. Continue until you complete the number of sets, 3 or 4. If you get 10 reps on the last set, add weight at your next workout. DD means double drop. Take a weight that allows 10 reps; reduce the weight enough so you can immediately do 7 reps; reduce the weight again and reach failure at 4 or 5 reps.


The Ultimate Power-Density Mass Workout Friday: Delts, Triceps, Biceps, Soleus Exercise Poundage Dumbbell presses*, 2 x 8, 6-7 Dumbbell upright rows (4X style), 4 x 10 S: Incline one-arm lateral raises*, 2 x 7-9 Lateral raises (DD), 1 x 10(7)(5) Close-grip bench presses*, 2 x 8, 6-7; (4X style) 3 x 10 S: Overhead extensions, 2 x 8-10 Pushdowns (DD), 1 x 10(7)(5) Barbell curls*, 2 x 8, 6-7 Undergrip pulldowns (4X style), 3 x 10 S: Incline curls, 2 x 8-10 Concentration curls (DD), 1 x 10(7)(5) Seated calf raises, 2 x 10; (4X style), 4 x 12 * Do two to three progressively heavier warmup sets, 50 and 80 percent of your first work set for 12 and 8 reps. Then continue to pyramid the weight on the listed work sets (add weight to lower reps). 4X style means to do the exercise in 10x10 style—use a weight that you can get 15 reps with, but only do 10; rest 30 seconds, then do 10 more. Continue until you complete the number of sets, 3 or 4. If you get 10 reps on the last set, add weight at your next workout. DD means double drop. Take a weight that allows 10 reps; reduce the weight enough so you can immediately do 7 reps; reduce the weight again and reach failure at 4 or 5 reps.


Ultimate Power-Density Mass Workout Tips and Reminders 1) Warmup sets are very important; they are part of the pyramid progression on the big midrange exercises and add to the cumulative max-force size-building effect. Focus on feeling the muscle and use the same 1/3 rep cadence. Two progressively heavier warmup sets should be sufficient for most compound exercises, 50 and 80 percent of your first work-set weight; however, on some exercises, like deadlifts, you may feel more comfortable with three warmup sets—50, 70 and 85 percent of your first work-set weight. 2) Semi-explosive turnarounds, where you reverse the direction of the resistance, are somewhat more dangerous for stretch-position exercises— designated with an “S” in the routines. For those we suggest a 2/2 cadence; that's two seconds down (negative) and two seconds up (positive). 3) Rest 2 to 2 1/2 minutes between all work sets except 4X-style sequences. On those you rest only 30-40 seconds. Also, remember that there is zero rest between sets on double drops—rest only long enough to change the weight. 4) Duration of this program is four to six weeks, then you can move on to something else. But before moving on, we highly recommend you use a medium intensity week—no sets to exhaustion.


CHAPTER 4

Mr. America's SuperTORQ Mass Method The more we experiment with density-style training, the more we see how important it is for muscle size—maybe even more so than heavy training. That flies in the face of what most believe—and it shocked our colleague Mr. America Doug Brignole, now age 53. He has found that emphasizing density training is creating some of the best size gains of his life. We call his method Super TORQ—tension overload repetition quantity. With it he has pushed his ripped bodyweight to almost 220 pounds, a place he's never been before! After talking with Doug (you'll see the interview in a moment), we revised his method, using a 30-20-15 rep sequence with 45 seconds between sets. We usually use that on one exercise for a bodypart with other exercises to complete the full-range POF chain, either as heavy sets or in 4X style (4x10), as in the workouts you've seen in the previous chapters. For example, we will do this for quads: Mr. America Doug Brignole is making some of the fastest mass gains of his life using ultra-high-rep training.


Midrange: Squats (4X style), 4 x 10 Stretch: Sissy squats (heavy), 2 x 8-10 Contracted: Leg extensions (TORQ), 3 x 30, 20, 15 So what is Doug's method and why have we dubbed it Super-TORQ? Doug does only one exercise per muscle group, but he does a 50-40-30-20-10 sequence, adding weight on each set and with drop sets on the last (his program is on page 39). He will also often superset an exercise with another for an opposing bodypart, using the same rep count, for example biceps and triceps or chest and back. Unreal density for immensity! To help explain his method, here's an interview Steve did with him to get the full low-down on Super-TORQ: Steve: In the past you and I have discussed the fact that higher tension time builds muscle size, but you’ve taken it to a new level with high reps. And you do only one exercise per bodypart, right? Doug: Yes, one exercise per bodypart per workout. For each exercise I do five sets: 50 reps, 40 reps, 30 reps, 20 reps, and on the final set I start with 10 reps and follow that with two or three drop sets of 10 reps each—although sometimes I drop less weight and do only five reps. Sometimes I’ll do four drops within that last set. Steve: That’s a lot of reps—and you really get a lot of tension time. Do you train each muscle group only once a week? 31 The Ultimate Power-Density Mass Workout 2.0

Doug: On day 1, I superset chest and back, followed by supersets of abs and lower back. On day 2 I do side delts, front delts, rear delts and traps. Then I do forearms. On day 3 it’s biceps and triceps followed by legs. I split those three workout days over a four-days-perweek plan, training on Monday, Tuesday, Thursday and Friday. I just keep the rotation going. It’s truly amazing how good a workout one can get with only five sets and one exercise. I’m sore for days after— every bodypart. And I’m growing like a weed. Awesome pump. Steve: Whoa—50 reps for chest supersetted with 50 reps for back. You must be breathing like a racehorse after running the Kentucky Derby. What made you decide to switch to this style of extreme-tension training? I know you were doing 4X before but with a number of drops on each set and multiple exercises for each bodypart. Doug: Exactly—and that’s why I was drastically overtraining. I was doing too many sets, with too much weight and not enough reps per set. I decided to simplify and pull back the set volume but increase the tension time with high reps. And it’s working. At the rate I’m going, I’ll be weighing 230 by early January of 2014 and will easily be able to compete in June 2014 at 210 ripped. Happy days are here again. [Laughs] 32 The Ultimate Power-Density Mass Workout 2.0

Steve: Your new training sounds unorthodox, but a lot of recent studies back it up. One showed that very light weight and higher reps built muscle just as well as or better than heavy training. And another showed that not going all out on squats produced testosterone increases— as long as the volume was more than four sets and the reps were fairly high. Excess muscle fatigue was believed to be the hypertrophic trigger. Wait. I just thought of something: 50-rep squats. Do you go there? Doug: Not always, but I do every so often. For my leg workouts I alternate between what I call “isolation” days and “compound” days. So, at one workout I’ll do leg extensions supersetted with leg curls; then I’ll do glute extensions supersetted with calves; and inner and outer thighs supersetted. At my next leg workout I’ll do squats or leg presses—no superset— followed by hip flexors supersetted with calves. In other words, I do either squats or leg presses or leg extensions—only one of those in a workout. And, yes, I do squats and leg presses the same way: 50, 40, 30, 20, 10. Killer! 33 The Ultimate Power-Density Mass Workout 2.0

Steve: What about training to failure? Do you hit it on all sets or only the last one? Doug: It depends. I go to failure at least on the last set, but sometimes it happens on set number one, or two, etc. For example, let’s say I’m doing decline dumbbell presses for chest. Here’s my planned progression: Set 1: 20s for 50 reps Set 2: 30s for 40 reps Set 3: 40s for 30 reps Set 4: 50s for 20 reps Set 5: 60s for 10 reps followed by 40s for 10 reps, followed by 30s for 10 reps As I said, that’s the plan. As I progress through the sequence, though, I’m reevaluating as I go. If I get the full 50 with 20s on the first set easily, I might decide to jump to 35s on the second set instead of the 30s; however, that might be overambitious, and I might not get the full 40 reps with that weight, so I fail at 36 reps. And so on. By the time I’ve gotten to the fifth and final set, after I’ve done the initial 10 reps—or reasonably close to that, assuming I’ve failed—I’ll continue evaluating what that next weight will be. When I get to the last breakdown subset of the final set, I may end up doing 18 or 20 reps, simply because I could, and it’s the end. That last one is when I always push to failure. My goal is to get as close as possible to failure, if not 34 The Ultimate Power-Density Mass Workout 2.0

actually experiencing failure. Also, to extend the time under tension as much as possible, or, more specifically, time under extreme fatigue and burn. Knowing I’m doing only five sets enables me to go all out. No need to conserve fuel. Spend it all. Blow it out. Then I’m done. Steve: Ah, but you’re supersetting the chest exercise with a back move. So the rest between sets is as long as it takes you to do the high-rep set of back work, correct? Doug: When I superset between chest and back, or biceps and triceps, or quads and hamstrings, I go continuously. I don’t rush per se, but I don’t delay. It’s already been one or two minutes since I did the previous set for that bodypart, so I don’t need any more rest. But the emphasis is on burning out during the set, even if I got plenty of recovery between sets. Steve: What about rep tempo? Do you strive for a certain up-down cadence? Doug: In terms of rep speed, I try to use full range of 35 The Ultimate Power-Density Mass Workout 2.0

motion and a steady, controlled speed, without pausing between reps. When the fatigue builds to a fever pitch, and it feels “too painful” to continue, I begin doing a little game of three continuous reps, with one slight pause, or five continuous reps, with one slight pause, until the set is over or I fail. Steve: And exercises—how do you determine which is the best? After all you only do one per muscle group. Doug: One of the criteria I use is that the movement must be 100 percent comfortable and natural, without any joint distortion. That way all of my effort goes directly to the target muscle. The goal is to slam that muscle, without any distraction of excessive fatigue in an assisting muscle or pain in a joint. Another criteria is that I try to use an exercise that has a resistance curve in which the resistance increases as the muscle elongates and diminishes as it contracts. The reason is that muscles tend to have an elastic property, and as they stretch, the power increases; as they shorten, the power diminishes. 36 The Ultimate Power-Density Mass Workout 2.0

For example, a standing cable lateral raise—with the pulley about hip high—vs. a standing dumbbell lateral raise. The cable provides resistance right from the beginning of the movement, and it diminishes as the arm is raised to the point where it’s parallel to the ground—the point of contraction for the side deltoid. Conversely, the standing dumbbell lateral raise starts with zero resistance for the deltoid, precisely at the point where it can best handle resistance and can derive the most benefit. Then, as the arm is raised and the deltoid contracts, the resistance increases to a degree that it would not be possible to pause there with any appreciable weight and lock into the contraction. Plus, because of the downward pull of gravity, rather than the inward pull of the cable, the trapezius muscles experience too much fatigue. Steve: Is this the perfect workout? Doug: I’m continuously perfecting it. After every workout I ask myself whether it was “enough” or “too much.” I question whether the bodypart had recovered enough from the previous workout before I slammed it again. I question whether the exercise selection was the “best choice” and why. I question the “indicators,” or clues, that would allow me to determine whether the intensity was right. I reference the rate of growth—thus far—with this program, as compared to the rate of growth 37 The Ultimate Power-Density Mass Workout 2.0

I’ve experienced on other programs. All good stuff! Note: Brignole is co-author of the book Million Dollar Muscle. It is not a workout book, but a sociological look at the fitness industry—a very interesting read.

Why TORQ Training Builds Mass Like Crazy To understand why Tension-Overload-Repetition-Quantity training is a mega get-bigger trigger, you need to grasp optimal time under tension. Here’s a quote from strength and muscle-building expert Jim Stoppani, Ph.D. (from his book Encyclopedia of Muscle and Strength): “The best TUT range for strength is about four to 20 seconds per set and about 40 to 60 seconds per set for muscle growth.” Some researchers extend the growth, or hypertrophic, tension time to 90 seconds. But the thing to realize is that most bodybuilders rarely hit the LOW-end 40-second mark. Look around the gym; the majority of sets last around 20 seconds, which is the TUT for strength, not size. (Perhaps that's why mass gains are so slow for most!) So getting into the UPPER hypertrophic tension time, 60 to 90 seconds, has a lot of potential for triggering loads of new growth, primarily in the sarcoplasm. That so-called energy fluid in the muscle blows up best with longer time under tension. Anywhere from 20 to 50 reps, depending on rep speed, will get you there and stimulate incredible size gains. 38 The Ultimate Power-Density Mass Workout 2.0

Doug Brignole's Super-TORQ Program Follow sequence: Monday, Tuesday, Thursday, Friday Reps per set (last set is a drop): 50, 40, 30, 20, 10(10)(5)

Day 1: Chest, back, abs, lower back, obliques Decline dumbbell presses alternated with T-bar rows (5 sets) Seated cable crunches alternated with seated lower-back extensions (4 sets) Cable side bends, alternating left and right side (4 sets) Day 2: Shoulders, forearms Standing cable laterals, alternating left side and right side (5 sets) Reverse butterfly machine alternated with low-incline front-deltoid presses (5 sets) Machine shrugs (5 sets) Seated wrist curls alternated with reverse wrist curls on preacher bench (4 sets) Day 3: Biceps, triceps, legs* Pushdowns alternated with alternate dumbbell curls (5 sets) Leg extensions alternated with leg curls (5 sets) Glute extensions alternated with leg press calf extensions (5 sets) Inner thigh (adductor) alternated with outer thigh (abductor) (4 sets) *At every other leg workout replace the above with squats—not alternated with anything—plus hip flexion alternated with seated calf raises.


CHAPTER 5

The Power-TORQ Mass Workout Many bodybuilders will be skeptical of Brignole's ultrahigh-rep method—because we've been brainwashed into thinking we need ultra-heavy weights to grow. Not true, as we've explained. Remember that the biggest bodybuilders show a predominance of type 2A power-plus-endurance fibers. A 4X set trains both the myofibrils (force-generating strands) and the sarcoplasm (energy fluid). Doug's method adds weight on each set—with a tremendous number of cumulative reps. That's why it produces the double-dose of muscle growth as well. Still, you may be more oriented toward convention and want to combine power and density work—which is what this e-book is all about. Or you simply may want to do more exercises for each muscle group, as we suggest with Positions of Flexion. If you're in either of those camps, you'll want to try the Power-Density-TORQ workout with POF in this chapter. It's one you can use to get strong and huge. 40 The Ultimate Power-Density Mass Workout 2.0

The concept is to go heavy at one workout and then use Super TORQ at the next for density. And we plug that into what we've described as the ultimate split in our recently updated 4X Mass Workout 2.0 e-book. It's a direct/indirect split that looks like this... Direct/Indirect Workout Split Monday: Chest, back, abs Tuesday: Legs Wednesday: Delts, arms Friday: Deadlifts (optional), chest, back, calves Yes, you work your arms only once a week—but keep in mind that you do lots of pressing for chest on Monday and Friday. Those exercises all train your triceps hard. The same can be said of pulldowns and rows for back hitting your biceps on Monday and Friday. You're really getting three arm workouts a week, one direct and two indirect. Also note that you get indirect leg work on Friday with deadlifts; however, we've found that many trainees don't need that. Studies show that when trained exceptionally hard, the legs need more time to recover and grow— so one blast on Tuesday will be enough for most. We'll include deadlifts in the program on the next few pages, but keep in mind that they are optional. Okay, enough preliminaries. Here's the Power/SuperTORQ Mass Workout. (Note: There are Week 1 and Week 2 workouts for Tuesday and Wednesday because you alternate those two workouts from week to week)...


POF-Power/Super-TORQ Mass Workout Monday: Chest, Back, Abs Exercise Poundage ST: Decline DB presses, 5 x 50, 40, 30, 20, 10 M: Pulldowns***, 3 x 8, 6, 5 S: DB pullovers, 3 x 8-10 S&C**: V-handle cable rows or rope rows, 3 x 8-10 C: Bent-arm bent-over laterals, 3 x 10-12 M: Cable upright rows, 3 x 8-10 S&C: DB shrugs, 3 x 10-12 M&C: Incline kneeups, 3 x 10-15 S&C: Ab Bench crunches or full-range crunches, 3 x 10-15 * Take 1 to 1 1/2 minutes of rest between ST sets and add a small amount of weight for each succeeding set. **These exercises are stretch-position moves for midback and contracted-position moves for lats. ***Pyramid: Add weight to each set. Note: Rest for 2 to 2 1/2 minutes between pyramid and standard heavy sets.


POF-Power/Super-TORQ Mass Workout Tuesday, Week 1: Quads, Hamstrings, Calves Exercise Poundage ST: Smith-machine squats or leg presses, 5 x 50, 40, 30, 20, 10 M&S: Semi-stiff-legged deadlifts, 3 x 8-10 C: Leg curls, 3 x 8-10 M: Knee-extension leg press calf raises***, 3 x 15, 12, 10 S: Machine donkey, 3 x 10-12 C: Machine calf raises, 3 x 8-10 * Take 1 to 1 1/2 minutes of rest between ST sets and add a small amount of weight for each succeeding set. ***Pyramid: Add weight to each set. Note: Rest for 2 to 2 1/2 minutes between pyramid and standard heavy sets.


POF-Power/Super-TORQ Mass Workout Tuesday, Week 2: Quads, Hamstrings, Calves Exercise Poundage M: Squats or leg presses***, 3 x 10, 8, 6 S: Sissy squats, 3 x 9-12 C: Leg extensions, 3 x 9-12 ST: Semi-stiff-legged deadlifts, 4 x 40, 30, 20, 10 M: Knee-extension leg press calf raises***, 3 x 15, 12, 10 S: Machine donkey, 3 x 10-12 C: Machine calf raises, 3 x 8-10 * Take 1 to 1 1/2 minutes of rest between ST sets and add a small amount of weight for each succeeding set. ***Pyramid: Add weight to each set. Note: Rest for 2 to 2 1/2 minutes between pyramid and standard heavy sets.


POF-Power/Super-TORQ Mass Workout Wednesday, Week 1: Delts, Triceps, Biceps, Forearms Exercise Poundage ST: One-arm cable laterals or DB upright rows, 5 x 50, 40, 30, 20, 10 S&C: Bent-over laterals, 3 x 10-12 M: Decline close-grip bench presses***, 3 x 8, 6, 5 S: Overhead extensions or cable pushouts, 3 x 8-10 C: Pushdowns, 3 x 8-10 ST: High incline curls, 5 x 50, 40, 30, 20, 10 C: DB wrist curls, 3 x 10-12 C: Reverse wrist curls 3 x 10-12 * Take 1 to 1 1/2 minutes of rest between ST sets and add a small amount of weight for each succeeding set. ***Pyramid: Add weight to each set. Note: Rest for 2 to 2 1/2 minutes between pyramid and standard heavy sets.


POF-Power/Super-TORQ Mass Workout Wednesday, Week 2: Delts, Triceps, Biceps, Forearms Exercise Poundage M: Rack high pulls or DB upright rows***, 3 x 8, 6, 5 S: One-arm cable laterals or incline one-arm laterals, 3 x 8-10 C: Laterals, 3 x 8-10 ST: Bent-over laterals, 5 x 50, 40, 30, 20, 10 M: Undergrip pulldowns***, 3 x 8, 6, 5 S: Incline curls, 3 x 8-10 C: Concentraction curls, 3 x 8-10 ST: Incline or overhead extensions, 5 x 50, 40, 30, 20, 10 C: Wrist curls, 5 x 50, 40, 30, 20, 10 C: Reverse wrist curls, 5 x 50, 40, 30, 20, 10 * Take 1 to 1 1/2 minutes of rest between ST sets and add a small amount of weight for each succeeding set. ***Pyramid: Add weight to each set. Note: Rest for 2 to 2 1/2 minutes between pyramid and standard heavy sets.


POF-Power/Super-TORQ Mass Workout Friday: Deadlifts (optional), Chest, Back, Calves, Abs Exercise Poundage M: Deadlifts (optional), 3 x 8-10 M: Bench presses***, 3 x 8, 6, 5 S&C: Crossovers or machine flyes, 3 x 8-10 M: Incline DB presses, 3 x 8-10 S&C: Incline cable flyes or arms-high pec deck, 3 x 8-10 ST: V-handle cable rows, 5 x 50, 40, 30, 20, 10 ST: DB shrugs, 5 x 50, 40, 30, 20, 10 ST: Leg press calf raises, 5 x 50, 40, 30, 20, 10 ST: Ab Bench crunches or full-range crunches, 5 x 50, 40, 30, 20, 10 * Take 1 to 1 1/2 minutes of rest between ST sets and add a small amount of weight for each succeeding set. **These exercises are stretch-position moves for midback and contracted-position moves for lats. ***Pyramid: Add weight to each set. Note: Rest for 2 to 2 1/2 minutes between pyramid and standard heavy sets.


Power/Super-TORQ Mass Workout Tips and Variations 1) Rest/pause instead of drops. When using Doug Brignole's Super-TORQ sequence, we suggest rest/pause on the last set instead of drop sets as he does. For example, on decline dumbbell presses you will try to grind out 10 reps on your last set; rest 10 seconds, then rep out with that same weight again; rest 10 seconds again and rep out one last time with that weight. Sometimes, if we're too fatigued, we do only one R/P set or delete the rest/pause sets altogether. 2) TORQ instead of Super-TORQ. Five sets is a lot—and you may not be able to handle Brignole's version of Tension Overload Repetition Quantity. In that case try using only four sets, as in the program on the next page. 3) 3X or 4X instead of heavy straight sets. If you're an older bodybuilder or simply don't tolerate heavy training, you can do all exercises that are listed with STANDARD sets as a 3X or 4X sequence instead: Take a weight with which you can get 15 reps, but only do 10; rest 35 seconds, then do it again—and so on for three or four sets. Go to failure on your last set. Add rest/pause to that last set if you need more intensity (you can see we're big fans of R/P). 4) All-Super-TORQ phase. You don't have to use the heavy/TORQ rotation; instead you can use a few weeks of total TORQ or Super-TORQ training. On the next page is the program we use for a Super-TORQ shock phase. It's based on Brignole's program, but ours is four- instead of five-set sequences and includes a few standard sets. But the majority is Super TORQ with rest/pause on the last set—and we may or may not add weight each set; it depends on the exercise... 48 The Ultimate Power-Density Mass Workout 2.0

Our Modified Super-TORQ Program Monday: Chest, back, abs Superset Decline DB presses, 4 x 50, 40, 25, 15(9) Chest-supported DB rows, 4 x 50, 35, 20, 15(8) Superset (regular sets) DB pullovers, 2 x 15, 12 Flat flyes, 2 x 15, 12 Superset DB shrugs, 4 x 50, 40, 30, 15 Crunches, 4 x 50, 35, 25, 15 Tuesday: Legs Feet-slightly forward Smith-machine squats, 4 x 40, 30, 20, 10(8)(6) Semi-stiff-legged deadlifts, 4 x 30, 20, 15, 10 Standing calf raises, 4 x 40, 30, 20, 15(9)(7) Wednesday: Delts, arms DB upright rows, 5 x 50, 40, 30, 20, 10(7) Bent-over laterals (regular sets), 3 x 15, 12, 10 Superset Incline DB extensions, 4 x 50, 35, 20, 15 Incline curls, 4 x 50, 35, 20, 15 Wrist curls, 4 x 50, 40, 30, 20, 10 Reverse wrist curls, 4 x 50, 40, 30, 20, 10 Friday: Chest, back, calves, abs Reverse-grip machine bench presses, 4 x 50, 35, 25, 15(7) V-handle cable rows, 4 x 50, 35, 20, 15(8) Bent-arm bent-over laterals (regular sets), 3 x 15, 12, 10 Leg press calf raises, 5 x 50, 40, 30, 20, 10(8)(6) Machine crunches, 4 x 50, 35, 25, 15


CHAPTER 6

Power-Density Q&A Q: You've said Arnold used a version of the combo-to-grow method, heavy sets pyramiding the weight followed by lighter, higher-rep burnout sets. I heard he also used Positions of Flexion. Is that true? A: Arnold used a lot of exercises, so he definitely favored a multi-angular approach in his training. If you look at his workouts in his prime, you'll see shades of POF, such as bench presses (midrange), flyes (stretch) and crossovers (contracted) for his massive chest. Arnold's unreal biceps. One bodypart that he did make a conscious effort to train those three particular angles was biceps. His favorite routine was barbell or dumbbell curls (midrange), incline curls (stretch) and concentration curls (contracted). Perhaps that's why Arnold's biceps are still considered some of the all-time best—that and good genetics for peak, of course. One of Arnold's favorite biceps routines was pure POF.


Q: Can I use Super TORQ in place of 4X in The Ultimate Power-Density Mass Workout [pages 25-28]? A: Well, Brignole's high-rep five-set-plus-drops approach is a lot of work to include along with heavy sets at the same session. That's why he only does it on one exercise for each muscle group—and that's all he does for each muscle. We suggest our 3-set TORQ version for power-density combo routines. So for lats it would be... Chins (heavy), 2 x 8, 7 Pulldowns (4X style), 3 x 10 (or TORQ), 3 x 30, 20, 10 S: Pullovers, 2 x 7-9 Stiff-arm pulldowns, (Double Drop), 1 x 10(7)(5) Or (TORQ), 3 x 30, 20, 10 Q: I train in a home gym, so I don't have cable machines and the like. Is there a PowerDensity workout you can give me for a basic-gym setup?

Cable flyes.

A: Absolutely—and don't fret about not having a lot of fancy equipment. You can make great gains with the basics; you just have to be creative. Here's the program... 51 The Ultimate Power-Density Mass Workout 2.0

Home Gym Power-Density Workout Workout 1: Chest, Calves, Abs Low-incline presses, 2 x 8, 6 Bench presses (4X), 4 x 10 Incline flyes, 2 x 8-10 Flat-bench flyes (drop set), 1 x 9(6) Donkey calf raises, 3 x 13-15 One-leg calf raises (4X), 4 x 12 Hanging kneeups, 1 x15 Incline or flat-bench kneeups (4X), 4 x10 Superset Full-range crunches (drop set), 1 x10(7) End-of-bench kneeups, 1 x 8-10 Workout 2: Back, Forearms Parallel-grip chins, 2 x 8, 6 Chins (4X), 3 x 8 DB pullovers, 2 x 8-10 Undergrip rows (drop), 1 x 10(6) Bent-over barbell or dumbbell rows, 3 x 8-10 Bent-arm bent-over laterals (4X) 3 x 12 Shrugs, 2 x 12, 9 DB upright rows (4X), 4 x 10 Reverse curls, 2 x 8-10 Reverse wrist curls (4X), 4 x 15 Wrist curls (4X), 4 x 15 Dumbbell rockers (drop), 1 x 17(10)


Workout 3: Quads, Hamstrings, Lower Back Leg extensions (warmup), 1 x 20 Squats, 2 x 9, 7 Old-style hack squats (4X), 4 x 10 Superset Leg extensions (drop), 1 x 10(6) Sissy squats, 1 x 8-10 Hyperextensions, 1 x 10-12 Hyperextensions (4X), 4 x 10 Leg curls (double drop), 1 x 10(6)(4) Workout 4: Delts, Triceps, Biceps Dumbbell presses, 2 x 8, 6 DB upright rows (4X), 3 x 10 Incline one-arm laterals, 2 x 10, 8 Forward-lean laterals (4X), 3 x 10 Bent-over laterals (drop), 1 x 10(6) Close-grip bench presses, 2 x 8, 6 Decline extensions (4X), 4 x 10 Overhead extensions, 2 x 8-10 Bench dips or kickbacks (4X), 3 x 12 Drag or preacher curls, 2 x 8, 6 Dumbbell curls (4X), 4 x 10 Incline curls, 2 x 8-10 Concentration curls (4X), 3 x 10 Hammer curls (drop), 1 x 10(6) Seated calf raises, 1 x 10-12, (4X) 3 x 12 Note: If you don’t have a leg extension machine, do old-style hacks, nonlock style, instead. To do those you 53 The Ultimate Power-Density Mass Workout 2.0

elevate your heels on a 2x4, squat down and grab a barbell, holding it behind your glutes. With the bar secure, drive up to a standing position. If you don't have a leg extension, you probably don't have a leg curl either. In that case you can use partner resistance, towel around the ankles. Or you can purchase elastic bands and hook them to a sturdy upright; at the other end rig a cuff to go around your ankles, put a flat bench in position, and you're ready to do leg curls. If you don't have a way to do hyperextensions, do barbell or dumbbell stiff-legged deadlifts instead. Also, feel free to use TORQ (30-20-15) instead of 4X or double drops on any of those density moves (as shown in the example on page 51). Q: How long do I use the Power-Density Mass Workout and how would you suggest I work in a Super-TORQ phase? A: The POF Power-Density Mass Workout combines all the facets of hypertrophy into every workout— power, stretch overload and density/tension. It's a very demanding program. That's why we suggest you don't use it for more than a maximum of six weeks—and four weeks might be better for most. After that you need a back-off week to insure complete recovery and muscle supercompensation. We suggest the Basic Power-Density routine on pages 12-14, but do NOT 54 The Ultimate Power-Density Mass Workout 2.0

take any sets to failure and do each workout only once that week—for example Monday, Wednesday and Friday. After that back-off week, you can go to any other routine you like—such as Brignole's Super-TORQ routine (page 39) or ours (page 49)—for a four-week phase. Do another back-off week, then pick different routine. If you're missing heavy, lower-rep work after TORQ, you may want to do a strength-training phase, such as Jonathan's Phase 1 Size Surge. Or all-4X, as outlined in The 4X Mass Workout 2.0. (See the next page for options.) With smart training application, multifaceted mass stimulation and frequent variation, you'll be hitting the outdoors looking bigger and better than ever! See you on the beach with an incredible physique. (What? Oh, yeah, we probably shouldn't wear our training gloves. Lol.)


MORE MASS-BUILDING E-BOOKS X-SHOP: Find our original X-Rep e-book, as well as X Updates and Positions-of-Flexion mass-training guides...

X-WORKOUTS: Find specialized e-workout programs, including 4X, 10x10 and Eric Broser’s Power/Rep Range/Shock....

2.0 Updated

2.0 Updated

The X-traordinary SIZE SURGE Workout 2.0, Jonathan Lawson’s legendary two-phase mass program that packed 20 pounds of muscle on his frame in only 10 weeks. His original diet, supplement schedule and workouts, transcribed from his training journal reproduced in printable templates so you can duplicate his incredible gains. The new 2.0 version includes alternate Phase 2 workouts with the M4X growththreshold training method. 56 The Ultimate Power-Density Mass Workout 2.0

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