Q: I totally love the Power TORQ tactic. Going 30, 20 and then heavy for six to eight reps on the last set instead of 15 gives me a great feel, like new fibers are firing and growing. My problem: I have a bum shoulder, so I’m thinking of doing the last set of TORQ bench presses as a speed set instead of heavy. Do you approve? I really want to develop a freaky physique.
A: That fits right in with a new method we’ve been experimenting with, along with Power TORQ. We call it Speed-Shift TORQ (until we think of something better–LOL)…
For SS TORQ you do each set with a different rep cadence, or tempo.
Set 1: Do 30 reps, lifting in 1 second and lowering in 1.5 to 2 (a bit faster than standard reps)
Set 2: Do 20 reps, lifting in 1 second and lowering in two to three (this is the standard cadence)
Set 3: Do max reps, each rep lasting about 1.5 seconds (speed, or X-celeration, set)
On some exercises you may be able to increase the poundage on each set, but on most isolation exercises you’ll have to stay with the same weight all the way through…
Notice that set 1 will give you more than 60 seconds of tension time. Set 2 will be fewer reps, but a longer tension time–up to 80 seconds. And set 3 will be rapid-fire–but still in control.
So it’s fast, standard, fastest. Your last speed set should still be in control–don’t throw the weight; just use a quick cadence, which can help you activate new growth fibers.
This works well to get muscles to swell because, as Olympic coach and muscle-building expert Charles Poliquin says, one of the most under-used methods for fast muscle growth is varying rep tempo.
Prepare to grow!
Till next time, train hard–and smart–for BIG results.
–Steve Holman and Jonathan Lawson
X-Rep.com