Q: I’m getting ready to hit the Size Surge 2.0 program, and I really like the Phase 2 with the Mass Finisher [3-exercise Positions of Flexion followed by one set of a different exercise]. My question is, Can I use 3-set TORQ on that Mass Finisher, or should I stick to just one set using negatives or some of the other tactics you list in that chapter?
A: TORQ is tension-overload repetition quantity for those not familiar with it. You do three sets—30, 20, 15 reps—all sets to failure, same weight on each. Rest ONLY 45 seconds between sets. You get the high-end hypertrophic tension time of more than 60 seconds that most bodybuilders never get…
So let’s take biceps from the Phase 2 Size Surge M4X Workout…
Midrange: BB or DB curls (pyramid), 3 x 8, 6, 5
Stretch: Incline DB curls (4X style), 3 x 10
Contracted: Concentration curls (4X style), 4 x 10
Finisher: Reverse curls (pure negative or negative accentuated), 1 x 7
So with your change, you would do reverse curls to finish with 3 sets, 30-20-15. That’s quite a jump in rep volume. If you were doing it for only a few lagging bodyparts, we’d say go with it, but if you want to do it for EVERY muscle group, we suggest a slight volume reduction…
Since your finisher with TORQ emphasizes more sarcoplasmic size (density training), we suggest switching your stretch-position exercise from 4X style to standard heavy sets—ONLY TWO with 1 1/2 minutes between. Here’s how your new biceps routine will look…
Midrange: BB or DB curls (pyramid), 3 x 8, 6, 5
Stretch: Incline DB curls (standard heavy), 2 x 7-9
Contracted: Concentration curls (4X style), 4 x 10
Finisher: Reverse curls (TORQ), 3 x 30, 20, 15
If that still feels like a bit too much, you may want to start with a 3X sequence on concentration curls instead of 4X for a few weeks, then up it to 4X for the last two weeks of your Phase 2 for a slight volume increase.
You’ve picked a great mass-building workout program, and TORQ can make it even better. Let’s GROW.
NOTE: The X-traordinary Size Surge Workout 2.0, now with 4X and Mass Finishers, is available HERE <==
More info on TORQ, which is ideal for at-home training with limited weight, go HERE <==
Till next time, train hard—and smart—for BIG results.
—Steve Holman and Jonathan Lawson
www.X-Rep.com
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