Q: I’m going to the Heavy/Light Ultimate 10×10 Workout for about six weeks. Hitting one exercise with 10×10 for a muscle and then doing full-on Positions of Flexion heavy at the new workout sounds ideal to cover all the mass bases. My question is, do you think [Doug Brignole’s] Super TORQ might be better than 10×10?
A: Interesting idea. Remember 10×10 is taking your 20-rep-max weight, but only doing 10 reps. Easy. But you rest only 40 seconds, then hit 10 more—and so on until you complete 10 sets…
The first sets are a breeze; the last sets are brutal—but the weight you use all the way through is fairly light. So this is an excellent moderate-weight, growth threshold method—almost pure DENSITY training for sarcoplasmic-size expansion in the target muscle.
That makes it the perfect alternate workout to heavy POF.
Now, Mr. America Doug Brignole’s Super TORQ method is 50-40-30-20-10 reps with about 45 seconds to a minute between sets. On some exercises, you may be able to add weight to each set.
Obviously, you do more reps with Super TORQ—50 to be exact. You are also going to failure, or close, on ALL sets. Not so with 10×10. That makes Super TORQ a bit more intense…
So Super TORQ hurts like crazy from the very first set, and all 5 sets test your pain threshold. With 10×10 the fatigue and pain build over a number of sets, culminating on the last two to three.
The muscle pump is huge with each, and you should build new capillary beds and vascularity no matter which you choose. Brignole has gotten some of the best gains of his life using Super TORQ exclusively, so it works big time…
Luckily, both take about the same amount of time—about 10 minutes to complete the one exercise with either a Super TORQ series or a 10×10 sequence.
So here’s the bottom line: Now is the time for more experimentation for serious mass creation, so go ahead and plug Super TORQ into the 3-way split in that Heavy/Light 10×10 program. Use it on the Ultimate Exercises listed—the 10×10 move for each muscle…
And if 5 sets feels like too much, you can always pull back to four—40-30-20-10. It’s all about finding the right groove to get you huge.
Till next time, train hard—and smart—for BIG results.
—Steve Holman and Jonathan Lawson
www.X-Rep.com
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