Q: I think I have all your e-books, but I absolutely love Super TORQ. The pumps are outrageous! I’ve been using it randomly, but now I’m thinking about making it more regimented by following the POF-Power/Super-TORQ workout [pages 42-47 in The Ultimate Power-Density Mass Workout 2.0]. When I do the Super TORQ workout, using only one exercise for a bodypart, is it okay to use only four sets—like 40,30,20,10—instead of five? I don’t like 50 reps on set 1, especially on decline presses. I feel like I might pass out. LOL!
A: The rules for TORQ (Tension Overload Repetition Quantity) and Super TORQ are pretty loose. In fact, we’ve mentioned before that when we use it, we often use only two sets to TORQ up our last exercise for a bodypart—30 and 20 reps…
The five-set downward progression is Mr. America Doug Brignole’s Super-TORQ method. He picks what he believes is the “best” exercise for the target muscle, then hits 50-40-30-20-10, and he often does a drop set or two at the end. It’s a lot of reps (his complete routine is right after the full interview with him on page 32 in the Power-Density 2.0 e-book)…
In fact, Doug’s method is so “rep-centric” that we pared it down to 3-set TORQ—30-20-15. As we said, there are no hard-and-fast rules. For example, instead of Super TORQ for one exercise, you could do 3-set TORQ on TWO moves. Since you mentioned it, let’s look at chest…
The Power chest workout is three-exercise Positions-of-Flexion training with standard heavy sets. At your next chest workout, you do Super TORQ. That ENTIRE routine for chest is decline dumbbell presses, 5 x 50, 40, 30, 20, 10.
You could do 40-30-20-10 instead, as you suggested, or you could do this…
Decline DB presses, 3 x 30, 20, 15 (add weight each set)
Cable flyes, 3 x 30, 20, 15 (same weight each set)
With 5-set Super TORQ you get one angle, 150 reps total (and a lot of blood rushing to your head—Lol). With the two-set TORQ routine you get 130 reps but two different angles of pull on the target muscle.
Is one better than the other? Well, if you’re near passing out with five sets, then the second option is best.
You could do the two-exercise version for chest only, or adopt it for all target muscles on Super-TORQ days—only now it’s standard TORQ on TWO moves to get you huge.
Till next time, train hard—and smart—for BIG results.
—Steve Holman and Jonathan Lawson
www.X-Rep.com
One Hormone Trick That Will DOUBLE Your Fat Loss
Don’t follow another fat-loss strategy until you’ve read this…
If you’re struggling to burn belly fat no matter how much cardio you do or how “clean” you eat, then listen up… Because you’re likely committing one of these 3 feminizing fat loss fails… And they’re killing any chance you have of achieving your most impressive physique to date.
Even though these 3 Feminizing Fat Loss Fails have probably been a part of your fat-loss programs in the past, here’s the good news… They don’t have to define your fitness journey anymore because…
Starting today, you can take a revolutionary new approach to getting lean without damaging your metabolism, shriveling up your male hormones, or spending endless hours on the treadmill…”
–> Click here to discover the hormone trick that will turn your body into a fat-burning furnace.