Q: I’ve been using TORQ in my workouts, usually on my last isolation [or contracted-position] exercise. What a big difference. I usually do 30, 20 and 15 reps, then on the last I do a drop set or a double drop. Crazy pump. My question is, should I use the drop or double drop on the last set of my DP 4X sequence as well? I do that on the big midrange exercise, like pulldowns [12, 10, 8, 6–adding weight on each set, 40-second rests between sets].
A: You can use a drop or double drop on the last set of a TORQ, DP 4X or standard 4X sequence. It’s just one more way to get extra volume and overload for extreme mass creation…
And as we’ve mentioned with TORQ, you can use rest/pause instead–if you don’t want to reduce the poundage. After your last 15-rep set, rest for 10 seconds, then rep out again; rest for 10 seconds, then rep out one last time.
For Downward-Progression 4X, we like a DIFFERENT variation–X-celeration…
After your fourth heaviest set for around six reps, reduce the weight back to your 8- or 10-rep poundage and immediately do an X-celeration, or speed, set.
Do fast, controlled reps, each lasting about 1.5 seconds. Training researchers have said that these speed reps can help activate new and/or dormant type 2B fast-twitch fibers via the myotatic reflex…
In other words, you’ll hammer the target-muscle fibers by adding weight to each set–12, 10, 8, 6. Then by reducing the weight on an additional drop set with a speed component, you’ll get to even more GROWTH FIBERS…
So an ending set that’s fast will build you more MASS.
Till next time, train hard–and smart–for BIG results.
–Steve Holman and Jonathan Lawson
X-Rep.com