Q: I just started using the 30-20-15 [TORQ] method on one exercise for each muscle. I do the other exercises as regular sets or 4X. The higher reps really feel incredible. What a great pump and deep fiber hit. My question is, Which exercise is best for 30-20-15—midrange, stretch or contracted?
A: As we’ve mentioned before, the angle of pull is different on each of midrange, stretch, and contracted exercises, so fiber activation can be unique as well.
In other words, the midrange, stretch, and contracted position exercises can each give you some different development, not to mention “layers” of growth from unique stress like blood-flow blockage/occlusion (contracted), stretch overload (stretch), and muscle synergy (midrange)…
According to muscle- and strength-building researchers Steven J. Fleck, Ph.D., and William Kraemer, Ph.D.,
[Muscle fiber] recruitment order in the quadriceps for the performance of a knee extensions is different from that of a squat. Variation in the recruitment order provides evidence that to completely develop a particular muscle it must be [trained] with several different movements or exercises.
So what we’re saying is that you should mix it up. In The 4X Mass Workout 2.0, we have a complete program that ends each bodypart routine with the 30-20-15 TORQ method on the contracted-position exercise (POF Tension Overload 4X Mass Workout)…
We also have another “Stretch-Overload” program that STARTS each bodypart with 30-20-15 TORQ on a stretch-position exercise—like this…
Stretch: One-arm cable laterals (TORQ), 3 x 30, 20, 15
Midrange: DB upright rows or DB presses (4X), 4 x 10
Contracted: Seated laterals (3X), 3 x 10
Remember, with TORQ, you should go to failure on all three sets. That means you start with your 30RM, rest 45 seconds, then try to get 20 with that weight. Rest 45 seconds again and try to get 15 on your last set. Brutal but highly effective for triggering new mass.
At each workout, try shifting your TORQ sequence to a different exercise—and you’re guaranteed new muscle size.
Special Offer: For more on TORQ, 3X, and 4X training, complete workout programs, and more, see The 4X Mass Workout 2.0, ONLY $9 right now <==
Till next time, train hard—and smart—for BIG results.
—Steve Holman and Jonathan Lawson
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