Q: I notice that you guys often use a double-drop set on the last one when you do TORQ. I love that muscle maker variation, and it appears it’s gotten me bigger in the past few weeks. Do you have any other ways to vary that method?
A: To refresh memories, TORQ is tension-overload repetition quantity…
You take your 30-rep-max weight and do 30 reps—to failure. Rest 40 seconds, add weight and do 20 reps to failure. Rest 40 seconds, add weight and try to get 15 reps—do as many as you can.
For that last set we will often do a double drop: 15 reps, reduce the weight for 6-8, reduce the weight for 5-6.
Or we will stay with the same weight and do rest/pause: rest 10 seconds, go to failure; rest 10 seconds, to failure again.
Another good variation is what we call Power TORQ. It’s the same as TORQ, but between the second and third sets, you rest 1 1/2 to two minutes, add SIGNIFICANTLY more weight and go for max reps—five to six reps instead of 15.
The first two sets provide high-rep “warm-ups.” Then the longer rest from the second to third set will allow more muscle recovery for excellent power generation.
Even older trainees should be able to use this, as the 30- and 20-rep sets will provide enough muscle fatigue on the third “heavy” set to prevent too much joint stress.
Another option is to do the three-set TORQ sequence—30-20-15. Then rest for 1 1/2 to 2 minutes, jack up the weight and go for six reps.
That version will provide a bit more target-muscle fatigue and limit your last “heavy” set even more (older trainees may prefer that version).
Note: The Power-Density Mass Workout 2.0 includes an interview with Mr. America Doug Brignole on his unique high-rep mass method, Super-TORQ, and his BEST exercise for each muscle. Yes, he uses only one exercise per muscle with special high-rep-to-low-rep sequence guaranteed to get you growing. Plus our personalized Super-TORQ routines, including a Power-Density version.
Till next time, train hard—and smart—for BIG results.
—Steve Holman and Jonathan Lawson
X-Rep.com