Q: Your higher-rep TORQ (tension overload repetition quantity) method is unreal. It’s given me new size in every muscle after only three weeks. I use your [3-way] Positions of Flexion, and I TORQ on one of the 3 moves. I switch it up with regular 4X and heavy pyramids. My question is, Should I add weight on each set when I use TORQ [30-20-15 reps]?
A: Mixing it up is great for ultimate mass, as we’ll explain. As for adding weight to each TORQ set, that’s going to depend on the exercise and where your TORQ move falls in the POF bodypart routine…
For example, if you’re doing bench presses as your first chest exercise, and you do it with TORQ, you can probably add weight to each set. That’s because you’re fresh and the bench press is a multi-joint midrange move in POF. You’re stronger for those two reasons…
Keep in mind that with our version of TORQ, you shoot for 30 reps, rest for 45 seconds, try to get 20, rest 45 seconds, then try to get 15. The first two sets will have you pushing the target muscle into the high-end hypertrophic tension time—60 to 90 seconds. And that’s precisely why it stimulates new growth—plus, you go to failure, or close, on all three sets for maximum fiber recruitment. Good stuff…
At your next chest workout, you might use TORQ on your second exercise, the stretch move, DB flyes, instead of bench presses. That will provide unique stimulation—and lots of stretch overload, another key pathway to extreme SIZE…
Then at your third chest workout, you might use TORQ on your last exercise, the contracted-position move like cable crossovers or pec deck flyes. Those will provide continuous tension on the chest. Your pecs get no rest throughout the set for extended occlusion, or blood-flow blockage. That’s another get-bigger trigger.
Now the dumbbell flyes and crossovers are both single-joint exercises AND you’re doing them after bench presses (probably heavy benches, if you’re like most trainees). That means you probably won’t be able to add weight on those second two moves—or the reps will drop too low, like 30-15-8, which means only one set is a high-end hypertrophy hit. And the last set will only get you about 20 seconds, which is the strength-building tension time.
Mr. America Doug Brignole, who inspired our TORQ method, adds weight on every set of every exercise; however, he does only ONE exercise per bodypart at each workout as well as more sets. He also starts with 50 reps on set #1 (there’s more on his TORQ style in The 4X Mass Workout 2.0).
So add weight on your TORQ sequences when you can, and keep moving it to different exercises, as you’re doing. That’s a super-size-building plan.
Till next time, train hard—and smart—for BIG results.
—Steve Holman and Jonathan Lawson
www.X-Rep.com
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