Q: Do you guys ever use Super TORQ (50-40-30-20-10) on abs? I’m using your Positions of Flexion, so I do incline knee-ups and full-range crunches. But I can’t get anywhere near 50 reps on incline
A: Yes, Super TORQ is great for abs! No, you should not skip knee-ups…
As we’ve said before, many studies show that pulling your hips toward your torso emphasizes the lower-ab region more. Some experts disagree, especially because of the hip flexor involvement, but when you do knee-ups or leg lifts in TORQ style, you’ll get lower-area soreness.
To solve your problem you can do one of two things:
1) Use our standard TORQ method—that’s 30-20-10, with 45 seconds between sets. If you can’t get 30, lower the incline angle.
2) Use flat-bench leg raises instead. Lower your feet to just below the plane of the bench, then raise them with control, and as your legs approach perpendicular, raise your hips off the bench. Grab the bench on each side next to your head to help stabilize your torso and make the hip raise possible.
As for full-range crunches, you can do those on a flat bench as well—probably with no weight if you’re going for 50-40-30-20-10.
You may be able to use weight, like a 10-pound plate on your chest, if you’re using the 30-20-15 TORQ method. [Learn about both high-end hypertrophy methods in the Power-Density Mass Workout 2.0.]
We highly recommend that you begin with standard TORQ to get your abs accustomed to the higher-rep, short-rest method. You WILL get sore—but you’ll score your core. LOL!
Note: For ab-specialization training, the best-selling X-traordinary Abs e-book is now only $7.99 for a limited time. It contains a number of complete, quick-hit ab programs plus the Top-9 Ab-Etching Myths. Get it HERE <==
Till next time, train hard—and smart—for BIG results.
—Steve Holman and Jonathan Lawson
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