Q: I’m intrigued by the Super TORQ ultra-high-rep approach. But I’m also making great gains with your standard 3-exercise Positions of Flexion training. Can I use his method on one of the three exercises for each bodypart in the POF routine, or would that be too much?
A: If you’ve read the interview with Doug Brignole in The Ultimate Power-Density Mass Workout 2.0 and checked out his program there, you can see that he only does ONE key exercise for each target muscle with that extreme high-rep approach…
That’s because his 50-40-30-20-10 rep attack is so demanding. He also does drop sets on the last set for even more volume and stress—that all adds up to a whopping number of reps…
That’s why we don’t think it’s a good idea to do his Super TORQ high-rep method along with MORE work for a specific muscle; however, that’s exactly why we came up with standard TORQ (tension-overload repetition quantity)…
That’s Super-TORQ light—not as in lighter weight; you actually go a little heavier, but you only do three sets with reps going 30-20-15.
Also, you go to failure—or close—on every set, and only rest about 45 seconds between.
You can do that 3-set TORQ on ALL three POF exercises if you like, or mix it up…
For example, TORQ on the first exercise, like close-grip bench presses for triceps, then 4X on the stretch (overhead extensions) and contracted (pushdowns). That would be a great full-range triceps routine for an older trainee who can no longer tolerate heavy, joint-jarring sets…
Or you can go semi-heavy on the second two exercises. We say “semi-” heavy because you won’t be able to use too much weight due to the fatigue triggered by TORQ on the first exercise (30-20-15 pools a lot of lactic acid in the muscle).
If you’re set on training heavy, use a standard-set pyramid on your first exercise (7-6-5), then TORQ on your second two moves for a mega-pump.
Remember, TORQ blasts the target muscle with high-tension times—60 to 90 seconds—something most bodybuilders never get. It’s high-end hypertrophic overload to jolt NEW off-the-charts muscle growth.
Till next time, train hard—and smart—for BIG results.
—Steve Holman and Jonathan Lawson
www.X-Rep.com
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