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 1Force + Density for

Muscle Immensity.............................6
Chapter 2The 3-Way Mass Fuse.....................16

Chapter 3The Ultimate Power-Density

Mass Workout..................................20
Chapter 4Mr. America's Super TORQ

Mass Method...................................30
Chapter 5The Power-TORQ

Mass Workout..................................40
Chapter 6Power-Density Q&A (includes

the Home Gym Power-Density
Workout)...........................................50
3
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
bodybuildersand 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 mesomorphsmall 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 routinebut 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 exerciseslike incline
pressesas 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
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 andbam!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 haltand it took us a while to come to grips with that
because 10x10 was still producing an outrageous pump and
burnwe 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
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 firepowermax-force plus
endurance-component expansionthat 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
6
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 weve
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
Iron Guru. He used that method on his clients for a few

months at a time to get exceptionally fast resultseven
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 densityan 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 weve
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
A double-drop is simply tacking on another lighter set

immediately after the secondthree 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 10x10is 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.
9
(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 forceit'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. Its 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
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 fibersand thats
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 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.
12

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
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
13

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
14
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 strictno heaving or jerking the
weights.
3) Rest 2 1/2 minutes between power-pyramid sets; rest
30 to 45 seconds between 4X density setsor 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 intensityuse 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
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
componentplus, 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).
16
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
thats tripling a muscles sizein 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
Jonathans 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
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
endurance-component focusshorter rests, lighter

weightsrather than max force, which we had been
emphasizing. Sure, the last sets in a 10x10 sequence
feel extremely heavy, but they arent. 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 oncea 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
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 attackmax force plus tension/density
20
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
longthe 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
experiencethey don't train intense enough to require
that much recovery time.
With this program, however, youre blasting each muscle
through its full range with Positions of Flexionplus,
youre 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
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 negativeabout three up, three downwith
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
to a greater degree of protein remodeling in the trained

muscle. In other words, the slow lowering caused more
muscle damage. But waitthe 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 injurysuch as on overhead extensions, a
stretch-position exercise for triceps that puts the elbows in
a precarious position at the bottom of the stroke.
23
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 youre not familiar with, you
may be able to find a description and start/finish photos at:
http://x-rep.com/xecution.htm.
24
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 styleuse 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.
25

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)
26

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
(4X style), 4 x 10
Leg curls (DD), 1 x 10(7)(5)
27

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
28
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 sets50, 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 dropsrest 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 weekno sets to exhaustion.
29
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 sizemaybe even
more so than heavy training. That flies in the face of what
most believeand 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 TORQtension 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.
30
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 youve 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 eachalthough
sometimes I drop less weight and do only five reps.
Sometimes Ill do four drops within that last set.
Steve: Thats a lot of repsand you really get
a lot of tension time. Do you train each muscle
group only once a week?
31
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 its 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.
Its truly amazing how good a workout one can get with
only five sets and one exercise. Im sore for days after
every bodypart. And Im growing like a weed. Awesome
pump.
Steve: Whoa50 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: Exactlyand thats 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 its working. At the rate Im going, Ill 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
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 Ill do leg
extensions supersetted
with leg curls; then Ill
do glute extensions
supersetted with calves;
and inner and outer thighs
supersetted.
At my next leg workout
Ill do squats or leg
pressesno superset
followed by hip flexors
supersetted with calves.
In other words, I do either
squats or leg presses or leg extensionsonly one of
those in a workout. And, yes, I do squats and leg presses
the same way: 50, 40, 30, 20, 10. Killer!
33
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, lets say Im doing decline dumbbell presses
for chest. Heres my planned progression:
Set 1: 20s for 50 reps
Set 5: 60s for 10 reps followed by 40s for 10 reps,
followed by 30s for 10 reps
As I said, thats the plan. As I progress through the
sequence, though, Im 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 Ive gotten to the fifth and final set, after
Ive done the initial 10 repsor reasonably close to that,
assuming Ive failedIll 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 its 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
actually experiencing
failure. Also, to extend
the time under tension
as much as possible, or,
more specifically, time
under extreme fatigue
and burn. Knowing Im
doing only five sets
enables me to go all out.
No need to conserve fuel.
Spend it all. Blow it out.
Then Im done.
Steve: Ah, but youre
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 dont rush per se, but I dont delay. Its
already been one or two minutes since I did the previous
set for that bodypart, so I dont 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
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 exerciseshow 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
For example, a standing

cable lateral raisewith the
pulley about hip highvs. 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 its parallel to
the groundthe 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: Im 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 growththus
farwith this program, as compared to the rate of growth
37
Ive 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 industrya 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. Heres 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
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
squatsnot alternated with anythingplus hip flexion
alternated with seated calf raises.
39
CHAPTER 5
The Power-TORQ
Mass Workout
Many bodybuilders will be skeptical of Brignole's ultrahigh-rep methodbecause 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 setwith 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 workwhich 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 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 weekbut 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)...
41
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.
42

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
heavy sets.
43

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
heavy sets.
44

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
heavy sets.
45

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
heavy sets.
46

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
**These exercises are stretch-position moves for midback and
contracted-position moves for lats.
heavy sets.
47
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 lotand
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 againand 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 setand we may
or may not add weight each set; it depends on the exercise...
48
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
49
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
bestthat and good genetics for peak, of course.
One of Arnold's
favorite biceps
routines was
pure POF.
50
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 groupand 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: Absolutelyand 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
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)
52
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 dont have a leg extension machine, do
old-style hacks, nonlock style, instead. To do those you
53
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 weeksand 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
take any sets to failure and do each workout only once

that weekfor example Monday, Wednesday and Friday.
After that back-off week, you can go to any other routine
you likesuch 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.)
55
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 Brosers Power/Rep Range/Shock....
2.0 Updated
2.0 Updated
The X-traordinary SIZE SURGE Workout

2.0, Jonathan Lawsons 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

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X-traordinaryWorkouts.

Programs With HEAVY+4X and

by Steve Holman and Jonathan Lawson

The Ultimate Power-Density Mass Workout 2.0 was written

Chapter 2The 3-Way Mass Fuse.....................16

Chapter 4Mr. America's Super TORQ

Chapter 5The Power-TORQ

Chapter 6Power-Density Q&A (includes

the Home Gym Power-Density

We shifted to 10x10, which is taking a weight that allows

Force + Density for

If you read up on how

Iron Guru. He used that method on his clients for a few

A double-drop is simply tacking on another lighter set

(we don't include supersets and tri-sets in the first two

not the 2B power fibers, as previously believed. It's the

The Basic Power-Density Mass Workout

The Basic Power-Density Mass Workout

The Basic Power-Density Mass Workout

Basic Power-Density Mass Workout Reminders

The 3-Way Mass Fuse

All of those are critical components for developing any

How about another example? Here's a 3-way POF

Decline close-grip bench presses for midrange work.

endurance-component focusshorter rests, lighter

once-a-week training for each bodypart should be ideal

training split with the indirect effect indicated:

to a greater degree of protein remodeling in the trained

So when you use the Ultimate Power-Density Mass

The Ultimate Power-Density Mass Workout

The Ultimate Power-Density Mass Workout

The Ultimate Power-Density Mass Workout

The Ultimate Power-Density Mass Workout

Ultimate Power-Density Mass Workout

Mr. America's SuperTORQ Mass Method

Midrange: Squats (4X style), 4 x 10

Doug: On day 1, I superset chest and back, followed by

Steve: Your new training sounds unorthodox,

Steve: What about training to failure? Do you hit

motion and a steady, controlled speed, without pausing

For example, a standing

Ive experienced on other programs.

Why TORQ Training Builds Mass Like Crazy

Doug Brignole's Super-TORQ Program

Day 1: Chest, back, abs, lower back, obliques

The concept is to go heavy at one workout and then use

POF-Power/Super-TORQ Mass Workout

POF-Power/Super-TORQ Mass Workout

POF-Power/Super-TORQ Mass Workout

POF-Power/Super-TORQ Mass Workout

POF-Power/Super-TORQ Mass Workout

POF-Power/Super-TORQ Mass Workout

Our Modified Super-TORQ Program

Q: Can I use Super TORQ in place of 4X in The

A: Absolutelyand don't fret

Home Gym Power-Density Workout

Workout 3: Quads, Hamstrings, Lower Back

elevate your heels on a 2x4, squat down and grab a

take any sets to failure and do each workout only once

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