Q: I’ve recently had to cut back my workouts to three days a week and was looking back through many of the X-Rep e-books. I came across the Mass F/X program in 3D Muscle Building that looks fantastic. Just what I’m looking for. But I would like to use TORQ instead of the drop sets and rest/pause on tension-time days. Will that be too much work?
A: Tension-Overload Repetition Quantity is one of the best DENSITY training techniques we’ve found for blowing up the muscle with new sarcoplasmic size…
For those not familiar, TORQ is three sets, with reps of 30-20-15. You rest only 45 seconds between sets, and on most exercises, you use the same weight on all three sets…
The problem with your idea is that the so-called “tension-time” days have two or three exercises per muscle, the compound move in rest/pause style and the isolation exercise with a double or triple drop set. For example, here’s the X-tended tension chest day…
Bench presses (R/P), 1 x 9(6)(4)
Flat-bench flyes (drop), 1 x 9(6)
Incline DB presses (R/P), 1 x 9(6)(4)
Doing 30-20-15 on all of those exercises would probably not be too much if you were working only chest and another bodypart….
But with the three-days-per-week Mass F/X program, you train legs, chest, back, and delts together. That’s why it’s only 1 drop set or rest/pause sequence per exercise.
You don’t want to do 30-20-15 for multiple exercises for ALL of those bodyparts on one day. You’d hate it—and be cursing us during every set. LOL. And your workouts would be freaking long…
We suggest you use TORQ on just ONE exercise for each muscle. For example, use it on the flyes in the above routine. And if a bodypart only has one exercise, like leg curls for hamstrings, do it on that—if it suits you. Some trainees like TORQ on some exercise but not others. (We despise it on overhead presses.)
Remember, you must like your workouts if you want to keep going and growing.
Important Note: The 3D Muscle Building e-book is the official Position-of-Flexion mass-training manual. It contains bodypart analysis and full-range POF routines for all major muscles as well as complete programs like the Every-Other-Day Split (2 versions), Mass F/X, and the POF Power/Rep Range/Shock workouts we used to get some of the best strength gains of our lives with loads of residual mass. This e-book belongs in every serious trainee’s mass-building library. It is THE POF reference. Check it out HERE <==
Till next time, train hard—and smart—for BIG results.
—Steve Holman and Jonathan Lawson
www.X-Rep.com
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