Subject:
IRON MAN E-Zine: Issue #436:
Power-Density Double-Mass Workouts
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TRY THIS AT YOUR NEXT WORKOUT
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Power-Density Double-Mass Workouts
Q: I’m onboard with training the muscles with both power and density [or endurance] for maximum mass. My question is, which is better, to use power and density at the same workout or separate them at different workouts–like power at one arm workout and then density at the next arm workout?
A: Well, Arnold used to do both at the same workout. As we’ve mentioned, he often used a progressive weight pyramid till he was blasting up a heavy weight for fairly low reps. His reps might go 10, 8, 8, 6, 5. Then he would lighten up and do one or two higher-rep “burn out” sets, which got him his density quota.
A popular method these days is Hany Rambod’s FST-7, which is simply ending a bodypart with seven sets and short rests between–in other words seven sets in basic 10×10 style. So that’s ending with density as well.
However, many of the big bodybuilders of yesteryear used a heavy/light system, which is really doing heavy power at one workout followed by lighter density at the next for each bodypart. Alternating power and density worked very well–and, remember, that was the presteroid era, something to consider if you’re drug-free…
We’ve seen great results with each of those methods. In fact, we outline both in two of our latest e-books. In The Ultimate Power-Density Mass Workout we have the power-density-mix method. For example, in the basic P-D workout you use one ultimate exercise per bodypart–a pyramid so your reps go 9, 7, 5-6; then you lighten up and end with 4×10 in 10×10 style for density. That’s similar to Arnold’s style above.
Remember, in that basic program you use only one exercise for each bodypart. In the more extensive Positions-of-Flexion workout in that P-D e-book, you train midrange, stretch and contracted positions–with a power-density mix. You will feel this one working, believe us! Here’s how the triceps P-D-mix workout looks:
Midrange: Close-grip bench presses, 2 x 7-9
Midrange: Close-grip bench presses, 4 x 10 (in 10×10 style)
Stretch: Overhead extensions, 2 x 8-10
Contracted: Pushdowns, 1 x 10(7)(5) (double drop set)
That gives you power on the first exercise, followed by a density chaser with 4×10 in 10×10 style. Then you do the stretch-position exercise, overhead extensions, heavy for power. You finish with continuous-tension pushdowns with a double drop set–three progressively lighter sets back to back. That’s a wicked density chaser for a full-blown pump with full-range POF. Talk about maximum mass-fiber activation!
In our other e-book, the Ultimate 10×10 Mass Workout, we separate power and density into two different workouts. That provides more specificity. Some experts believe that focusing on one specific size-building “layer” is best because, in theory, power infringes on density development and vice versa when trained together. Remember, that’s just a theory. With that in mind, here’s how the two biceps routines look:
Heavy (Power)
Midrange: Barbell curls, 3 x 9, 6, 3-4
Stretch: Incline curls, 1 x 8-10
Contracted: Concentration curls, 1 x 8-10
Light (Density)
Barbell curls, 10×10
As we said, we’re not sure either way is better–just different. You can adapt almost any workout program to either. Try the separated power-density style for four to six weeks, then shift to the all-in-one mix method for another four to six weeks. As we always say, change ignites big gains–and power-density triggers muscle immensity.
Note: For the uninitiated, 10×10 means you take a weight with which you can get about 20 reps with, but you only do 10–it feels almost too light on your first sets. Rest 30 seconds, do 10 more, and so on till you complete 10 sets of 10 reps. Actually, you shouldn’t get 10 reps on the last few sets, as your arms will be fully pumped and aching like crazy. If you get 10 on the last set, the weight is too light–go up next time. (Remember, you use the same weight all the way through–for all 10 sets–and the entire sequence takes only about 10 minutes.)
Till next time, train hard–and smart–for BIG results.
—Steve Holman and Jonathan Lawson
www.X-Rep.com
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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 Power-Density, 10×10 and Eric Broser’s Power/Rep Range/Shock….
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To follow the ITRC training program in “Train, Eat, Grow,” get a copy of the latest issue of IRON MAN.
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This Special Report was submitted by Jonathan Lawson and Steve Holman.
The IRON MAN Training & Research Team
www.ironmanmagazine.com
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