Q: I’m torn between heavy training and higher reps [TORQ]. I like ending bodyparts with lighter-weight, high-rep sets for longer tension times and more pump, and now I’m hearing that ALL-high-rep workouts are best. I’m almost 30, but I want to grow as fast as possible. Should I try all-high-rep training for a while, or is that more for when I’m older like you guys and can’t train heavy anymore?
A: Hey, we resemble that remark! LOL. The beauty of bodybuilding is that you can try whatever you want. Change is good. Plus, keep in mind that everyone responds to unique training styles differently—you may grow like never before (you’ll see an example below). And, no, you don’t have to be older to start experimenting…
That’s one of the reasons so many trainees gain muscle so slowly. They’re afraid to try new things, like moderate-weight training. Why? Because we’ve all been brainwashed to believe that heavy, all-out sets are the only way to grow. But that’s not true by a long shot…
Mr. America Doug Brignole believed that for decades—until he saw the reasoning behind our density methods. They made sense. Being over 50 at the time, he decided he had nothing to lose, tweaked them to his liking and—Bam!—he started gaining muscle again fast. He was re-invigorated—and so was his muscle size…
Once his gains began to stall—probably due to overtraining, as he admits in the interview Steve did with him (included in the Power-Density 2.0 e-book)—he went back to basics: One exercise per muscle with high reps—up to 50 per set!
We dubbed his style Super TORQ—Tension Overload Repetition Quantity, and his mass gains sky-rocketed. Why? As we’ve said, research shows that the ideal tension time for hypertrophy is 40 to 90 seconds. Most bodybuilders never reach 40 seconds, and never EVER get close to the HIGH end—60 to 90 seconds.
Super-TORQ gets you there on the first few sets of 50, 40 and 30 reps. Doug used that exclusively with tremendous results. But if you feel you need heavy training as well, you can do standard heavy workouts alternated with TORQ training.
For example, you could do two to three heavy sets on each exercise in a full-range POF chest routine—decline bench presses for midrange, flyes for stretch, crossovers for contraction. That’s your heavy day…
At your next chest workout, you could use Super TORQ: Decline dumbbell presses ONLY for 50, 40, 30, 20, 10. Doug adds a small amount of weight at each set and may do drop sets on the last one. We have a few other variations, which we discuss in the Power-Density 2.0 e-book.
By the way, like us, Doug has found decline presses to be the ULTIMATE chest exercise because it works the entire pec complex, including upper chest. Even research studies show that (J Strength and Conditioning Research. 11:163-167. 1997), and Doug wrote an article for IRON MAN back in the day on that very subject.
In previous newsletters, we’ve mentioned using heavy POF multi-exercise workouts alternated with 10×10 on ONLY ONE exercise for so-called light day. This is similar, only on light day you use Super TORQ—ultra-high reps…
If you’re interested in the complete Super TORQ routine, our variations on that theme, and an exclusive interview with Mr. America Doug Brignole on Super TORQ training, get the Power-Density Mass Workout 2.0 e-book.
Till next time, train hard—and smart—for BIG results.
—Steve Holman and Jonathan Lawson
www.X-Rep.com
Build MASS with bodyweight training
One way you’re guaranteed to pack on stacks of muscle is through a process called muscle protein synthesis (MPS), which more than doubles 24 hours after an intense workout…
Until recently, MPS was only elevated when trainees would lift 70-90% of their one-rep max…
That’s not only dangerous for your joints, but it also sets you up for high injury risk every time you exercise…
It used to be believed that training with your own bodyweight couldn’t get you the same results as training with your 70-90% one rep max… Until NOW.