Q: In 4X Mass Workout 2.0 you describe the high-rep [TORQ] method, going 30-20-15 in reps with short rests between. Sometimes I can’t get 30. Either I pick a weight that’s a little too heavy or I just fatigue too quickly. What should I do?
A: What you’re trying to do with TORQ—tension overload repetition quantity—is reach the upper area of the optimal hypertrophic tension time—60 to 90 seconds.
In fact, most trainees rarely get 30 seconds of tension time—hardly ever even getting to 40 seconds. And that’s the low end of optimal TUT for hypertrophy. Could be why gains are so slow for most.
But back to your problem: Even if you only do 20 to 25 reps on the first set, you’ll be reaching 60-plus seconds of tension time. That means you’re still in the upper area of the hypertrophic range (20 reps times 3 seconds per rep is still 60 seconds).
Many of our own TORQ sequences go 25-17-12 or even 20-15-10 when we use that method. Yes, we sometimes pick the wrong weight too or intentionally go a bit heavier to lower the reps a bit. Why? Because that variation is great for new muscle growth…
Whether you only get 20 or are able to get 30, just remember to control your reps so each is about 3 seconds. That way you’ll be subjecting your muscles to new size stimulation via a high-end tension time—about 60 seconds with 20 reps…
Oh, and you’ll get a major pump and deep growth ache and burn—to get the growth hormone to churn. (GH can help you get leaner faster.)
Till next time, train hard—and smart—for BIG results.
—Steve Holman and Jonathan Lawson
www.X-Rep.com
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