Dedicated to Your Physical Transformation
Q: I notice that you guys often use a double-drop set on the last one when you do TORQ. I love that muscle maker variation, and it appears it’s gotten me bigger in the past few weeks. Do you have any other ways to vary that method?
A: To refresh memories, TORQ is tension-overload repetition quantity… [Read more…]
Q: I’m using 4X, TORQ, and Super TORQ exclusively—no heavy training. I’ve already added about six pounds of new muscle in just a few months. Can I train each muscle more frequently than every four days? It seems like with moderate poundages, each muscle would recover quicker and I could train more often to grow even faster. Should I try it?
A: Try it. Whether it works well will depend on your recovery ability—and your age may also have a bearing…
Consider this: Research has discovered that the older we get, the more muscle inflammation derails muscle growth. [Merrit, E.K., et al. (2013). J App Physiology.]
So the more trauma you inflict at your workouts as you get older, the harder it is for you to recover and grow. That may also be the case for hardgainers—they’re more susceptible to inflammation, resulting in slow-to-no growth.
Here is the conclusion of the researchers in that study:
We show for the first time that human aging is associated with muscle inflammation susceptibility (MuIS, i.e. higher basal state of pro-inflammatory signaling) that is present in both tissue and isolated myogenic cells and likely contributes to the impaired regenerative capacity of skeletal muscle in the older population.
By using lighter poundages, as with 4X, and/or more repetitions per set, as in our TORQ and Mr. America Doug Brignole’s Super TORQ, you reduce the amount of trauma and increase your capacity to grow.
With TORQ and Super TORQ, you also get a variety of tension times. TORQ stands for tension-overload repetition quantity. Our version is 30-20-15 reps with 40 seconds between. We use multiple exercises per muscle with TORQ…
Brignole, on the other hand, uses only ONE exercise per muscle, but his reps are 50-40-30-20-10, with drop sets on the last one.
With either of those you get high-end tension times that so many bodybuilders miss—60 to 90 seconds per set. And with either of those you may be able to get away with training each muscle every two or three days…
Brignole hits each muscle once every four to five days. His complete workout is in the Power-Density Mass Workout 2.0 e-book, along with his full interview on his method, which exercises are best and more…
In the interview he says,
It’s truly amazing how good a workout one can get with only five sets and one exercise. I’m growing like a weed. Awesome pump.
So, yes, you may be able to train each muscle sooner than Doug does—if you’re younger AND you have good recovery ability. For us old guys, we get to suffer through TORQ less often. Hey, at least there’s one good thing about getting old. LOL!
Just remember, it takes experimentation for maximum mass creation.
Till next time, train hard—and smart—for BIG results.
—Steve Holman and Jonathan Lawson
www.X-Rep.com
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Q: I stumbled across some of your old daily training blog posts, and I notice that you’d often call your last workout of the week Freaky Friday. What’s up with that? Are those freak-physique techniques you use something I can implement to grow more mass quickly? I need more size!
A: Bodybuilders always need more size—somewhere. And that’s why we implemented freak-physique techniques on Fridays for a long time. Freaky Friday was basically our way to train “outside the box.” [Read more…]
Q: I’m getting ready to hit the Size Surge 2.0 program, and I really like the Phase 2 with the Mass Finisher [3-exercise Positions of Flexion followed by one set of a different exercise]. My question is, Can I use 3-set TORQ on that Mass Finisher, or should I stick to just one set using negatives or some of the other tactics you list in that chapter?
A: TORQ is tension-overload repetition quantity for those not familiar with it. You do three sets—30, 20, 15 reps—all sets to failure, same weight on each. Rest ONLY 45 seconds between sets. You get the high-end hypertrophic tension time of more than 60 seconds that most bodybuilders never get… [Read more…]
Q: I just got the Power-Density Mass Workout 2.0. Absolutely one of the best muscle-building guides I’ve ever read. I’m very interested in [Mr. America] Doug Brignole’s one-exercise-per-muscle high-rep method [50-40-30-20-10]. The problem is that it’s tough deciding which single move is best for each target muscle. He likes decline dumbbell presses for chest, but I’m thinking bench presses. What are your thoughts on that? And what about back? I see Brignole likes T-bar rows as his only upper-back exercise.
A: We like decline dumbbell presses. It’s one of the best overall pec moves; however, unlike Brignole we see the value of inclines as well (more on that in a moment). [Read more…]
Q: I’m torn between heavy training and higher reps [TORQ]. I like ending bodyparts with lighter-weight, high-rep sets for longer tension times and more pump, and now I’m hearing that ALL-high-rep workouts are best. I’m almost 30, but I want to grow as fast as possible. Should I try all-high-rep training for a while, or is that more for when I’m older like you guys and can’t train heavy anymore?
A: Hey, we resemble that remark! LOL. The beauty of bodybuilding is that you can try whatever you want. Change is good. Plus, keep in mind that everyone responds to unique training styles differently—you may grow like never before (you’ll see an example below). And, no, you don’t have to be older to start experimenting… [Read more…]
Q: I’m making great strides in muscle gains with the 4X mass method from your newsletters. I do 10 to 12 reps per set, but I’ve seen that you sometimes recommend up to 30 reps. What’s up with that, and does that actually work for you guys?
A: We often use higher reps within the 4X-sequence framework, and it’s done amazing things for us and many of our trainees. [Read more…]
Our friend and colleague Doug Brignole just won the 2019 Drug-Free Mr. Universe Open division at age 59. Very impressive [photo courtesy of Doug Brignole ]… [Read more…]
Q: I’ve been super motivated the past few months and really hitting it hard in the gym using a version of a Heavy/Light program you guys have talked about before. I couldn’t stand to do a back-off week, though, so I think I’m overtrained. Do you think reducing to two exercises per muscle is a good idea? Should I still do heavy/light?
A: Your nervous system is probably hammered. We know, we know—you don’t want to lose any muscle or strength. So here’s what we suggest…
[Read more…]Q: I just got The Power-Density Mass Workout 2.0, and [Mr. America] Doug Brignole’s one-exercise-per-muscle training is interesting, to say the least. And his interview [Chapter 4] makes a lot of good points for high-rep sets.
A: Yes, his “Super TORQ” method can rack up some impressive gains. It helped Doug get into the best shape of his long bodybuilding career, and he won the Muscle Beach International Over 50 competition while using that routine (see photo below).
[Read more…]
