Q: I got the Power-Density Mass Workout 2.0 and was motivated by [Mr. America] Doug Brignole’s interview and how he uses only one exercise for each muscle. I notice he adds weight over five sets so his reps fall—but I’m with you and think 50 reps is a bit much—and boring. My question is, if I use your TORQ method [30-20-15] on two or three exercise per bodypart, should I add weight over those three sets?
A: You can—it really depends on the exercise. When we do TORQ on an isolation move, like machine flyes for chest, we do NOT add weight…
That’s because the continuous tension and isolation cause MASSIVE fatigue. And resting only 40 seconds or so between those high-rep sets
In other words, the target muscle is not even close to recovered. So if we added weight, our reps would go something like 30-12-6. That might be a good change to gain, but TORQ is designed for HIGH-END tension time…
On each TORQ set, you want 40 to 60 seconds of time under tension—for new sarcoplasmic dimension.
Remember, the sarcoplasm is the energy fluid in the muscle, so you need to tax it for long periods to get it to expand—and produce new size and fullness in your muscles. It can get you growing fast…
Now on some exercises, like squats, you can add weight on each TORQ set and maintain the 30-20-15 rep sequence. And, yes, that high-rep barrage is brutal on squats—not for the squeamish.
So if you were doing a TORQ quad workout with full-range POF, you’d do squats—adding weight on each set (and you may need to rest up to a minute between sets); sissy squats for the stretch position, no added weight; and leg extensions for the contracted-continuous-tension work—not adding weight…
At your next workout, you could do standard heavy sets, as explained in the Power-Density Mass Workout 2.0 e-book (for more info, see below).
Super-TORQ and TORQ hurt, but they work. Your muscles will blow up big time.
The Power-Density Mass Workout 2.0: Get-big-and-ripped workouts, including an interview with Mr. America Doug Brignole on his unique high-rep mass method—and we’ve included his complete workout with what we call Super TORQ: Only one exercise per muscle with a 50-40-30-20-10 sequence. We also outline 2 more programs, OUR Super TORQ routine, based on Doug’s but tweaked with a few standard sets, and a Power-Density version that has Super TORQ at one workout and heavy full-range Positions-of-Flexion training at the next. Only $9! Go HERE
Till next time, train hard—and smart—for BIG results.
—Steve Holman and Jonathan Lawson
What Would You Do to Protect Your Family?
Mike Westerdal is a renowned personal trainer and national best-selling physical preparedness author, but he’s also a father and a husband… who would do anything to protect his family.
He used to get pushed around when younger and spent years building up his body and becoming stronger, getting mentally and physically tough the hard way. As he got bigger, he learned to handle himself, and working in security, he learned first-hand how violence really plays out.
Some of the other guys online who show off their self-defense videos and books need to get a grip. The level of skill needed to pull off their basic moves is CRAZY for most ordinary people.
If a defense system requires more than a few hours to master, it’s not a program.
The only techniques you will ever use are the simple ones.
They need to work for an ordinary person without prior training, technique, or ability.
So even if you think you don’t have time to learn how to defend yourself…
You don’t need to spend years training to be a martial artist.