Q: I’m really into experimenting in the gym, and I love TORQ (tension-overload repetition quantity). My question is, can I use a different rep speed on each set, like lift in one second, lower in one second for the 30-rep set; standard 1/2 speed on the 20-rep set; and the power cadence, 1/3, on the last 15-rep set?
A: We know why you want to speed up the 30-rep set–it hurts. Get the pain over with. LOL
Still, what you’re suggesting may defeat the purpose of TORQ to a degree. That’s because 30 reps at a 1/1 tempo will give you 60 seconds of tension time….
Then, 1/2 on the 20-rep set will give you 60 seconds again. And 1/3, normal speed, on the 15-rep set will give you another 60 seconds.
That’s not bad. You’re still in the high-end hypertrophy range. But it’s better to mix up the tension times…
Shoot for a 1/2 on ALL sets–keep a rhythm. That will give you around 90, 60 and 45 seconds of tension time, respectively.
Here’s the twist
After the last set, rest 10 seconds, then add an X-celeration set. Use 1.5 seconds per rep. That will give you a distinct TEMPO change to gain–with a bit more pain.
For more info on TORQ and SUPER TORQ, check out the 4X Mass Workout and The Power-Density Mass Workout.
Till next time, train hard–and smart–for BIG results.
–Steve Holman and Jonathan Lawson
X-Rep.com