Q: I’ve been reading about 4X and TORQ. I’m 25 and usually train heavy, but now that I have to train at home, I’m looking for the best way to keep building muscle without a lot of weights. I’m afraid with these light training methods I might lose muscle. I’ll try them because I have no choice right now, but I think heavy is the way to grow. How do I know I won’t shrink if I don’t pony up for more weights in my home gym?
A: We’ve both been using 4X-based training techniques for several years. If a couple of old guys whose anabolic hormones aren’t what they used to be don’t shrink, you won’t. In fact, we’ve got trainees from all age groups who’ve tried 4X and TORQ and many start using them constantly because they make such great gains…
Many bodybuilders are beginning to see the mass-building benefits of using moderate weights, longer tension times, and shorter rests between sets…
Okay, back to you. You don’t have to use 4X and TORQ exclusively. At your age (25), it’s a good idea to do a combination of standard heavy training, to build your base structure and strength, but also use growth-threshold methods, like 4X and TORQ, to push your hypertrophy to the extreme. If you don’t have ultra-heavy weights at home, don’t rush to buy more. Prices are pretty crazy right now, and there’s really no need. You can use 4X and TORQ alone for the next several weeks, or you can adjust your training sequence so that the weight you do have feels heavy…
There are a number of options in the Power-Density Mass Workout 2.0 e-book. You can alternate a heavy workout with a moderate-weight growth-threshold workout for each muscle. Or you can use both methods at the same workout. For example, one of the Power-Density triceps routines is…
Midrange: Close-grip bench presses (heavy pyramid), 2 x 8, 6-7
Midrange: Close-grip bench presses (4X style), 3 x 10
Stretch: Overhead extensions (heavy), 2 x 8-10
Contracted: Pushdowns (double drop set), 1 x 10(7)(5)
Keep in mind that the above Positions-of-Flexion mass workout is customizable. For example, you can do 3 heavy sets on close-grip bench presses instead of 2, adding weight to each (8, 6-7, 5-6). You could also use TORQ on the last exercise, pushdowns, instead of a double drop set…
For the uninitiated, TORQ is taking your 30-rep max weight and doing 30—to failure. Rest 45 seconds, then do 20 reps—to failure. Rest 45 seconds, then go all out one last time, shooting for 15 reps.
On isolation exercises, like pushdowns, you won’t be able to add weight to each set; however, if you use it on the first exercise, close-grip bench presses, instead of 4X, you can probably add weight to each set. So it’s a 30-20-15 pyramid—all sets to failure. Talk about a skin-stretching PUMP!
That’s just one alternative. The Power-Density Mass Workout 2.0 e-book has a number of complete workouts, PLUS an interview with Mr. America Doug Brignole on his Super-TORQ method, which is 50-40-30-20-10. He explains it, why it works, and why he only uses ONE exercise per muscle group…
You could do a Super-TORQ workout every so often—and, no, you WON’T shrink. Doug says, “The sarcoplasmic part of the muscle doesn’t get stimulated until the muscle is loaded for a time under tension of 40 to 90 seconds…. [That’s pushed me] to my heaviest ripped bodyweight ever. I’m gaining 2 to 4 pounds of solid muscle a month.”
So with super-high reps he’s making his best MASS progress. He blew up bigger than ever in his 50s using this technique and even made a very successful return to bodybuilding competition. Now that’s BIG time gains.
NOTE: Get The Power-Density Mass Workout 2.0 with 4X, TORQ, Power, Super-TORQ, Home-Gym training, and more HERE <==
Till next time, train hard—and smart—for BIG results.
—Steve Holman and Jonathan Lawson
www.X-Rep.com
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