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Q: I just started using the 30-20-15 [TORQ] method on one exercise for each muscle. I do the other exercises as regular sets or 4X. The higher reps really feel incredible. What a great pump and deep fiber hit. My question is, Which exercise is best for 30-20-15—midrange, stretch or contracted?
A: As we’ve mentioned before, the angle of pull is different on each of midrange, stretch, and contracted exercises, so fiber activation can be unique as well.
[Read more…]Q: I like the idea of doing dumbbell upright rows first as the midrange movement for shoulders [as recommended in the 3D Muscle Building e-book]. I just have trouble feeling the X Reps at the end after I reach exhaustion. Should I just do a drop set instead?
A: As we explained in the last e-zine, drop sets are better for continuous tension/occlusion exercises—contracted-position moves like laterals for delts, leg extensions for quads, etc. You’re looking to maximize force production with the big midrange exercise, so X Reps is the best choice…
[Read more…]Q: What’s better, rest/pause or drop sets, and what’s the difference? I mean, I know what they are; you rest about 10 seconds between rest/pause sets using the same weight, but with drop sets you
A: We’ve found that rest/pause is best for exercises that use max force as their key growth component (midrange and stretch movements). It’s a great way to add a little more volume and force overload without too much extra time in the gym. The short rest of 10-15 seconds allows ATP and nerve pathways to regenerate somewhat so you can continue the force-overload assault.
[Read more…]Q: I’m intrigued by the Super TORQ ultra-high-rep approach. But I’m also making great gains with your standard 3-exercise Positions of Flexion training. Can I use his method on one of the three exercises for each bodypart in the POF routine, or would that be too much?
A: If you’ve read the interview with Doug Brignole in The Ultimate Power-Density Mass Workout 2.0 and checked out his program there, you can see that he only does ONE key exercise for each target muscle with that extreme high-rep approach…
[Read more…]Q: I got your 4X Mass Workout and am already growing with TORQ [Tension-Overload Repetition Quantity]. You discuss Mr. America Doug Brignole, his version, and how he uses drop sets on the last set. You don’t mention that with your version [30-20-15 reps]. Should I do drops on the last round of TORQ?
A: Doug has been at this bodybuilding thing for decades—and even he is still learning and experimenting…
[Read more…]If you’ve been with us for a while, you know we harp on “change to gain” a lot, especially for those who want insane hypertrophy…
It pays BIG muscle dividends to periodically alter your workouts—sometimes radically. And, yes, even we get stuck in ruts and forget to rotate in some new hypertrophy smart bombs… [Read more…]
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’ve read that I should always train my heavy exercise first—bench press, squats, etc. Then go to a more isolated one. If I use an isolation exercise first like concentration curls for variety and new stimulation, should I still train it heavy?
A: You can, but you don’t have to train it heavy (more on that in a moment). “Always” doing workouts a certain way is the road to stagnation and slower gains for most; however, you should make an effort to get the key mass triggers… [Read more…]
Q: I like to train heavy, but I fully understand that tension time, or density, can build size as well. My question is, won’t drop sets accomplish both?
A: The drop-set method is one of the best for getting size in the myofibrils as well as a hypertrophic sarcoplasmic burst. And even new veinage too… [Read more…]
Q: I’ve been killing my workouts for about three months, using mostly heavy sets, finishing with 4X and TORQ. Making excellent gains, but I think it’s time to back off and get back to basics. What program would you suggest? I’m thinking three days a week for a while with basic mass-building exercises.
A: We have several. If you’ve never used 10×10, now may be the time. There is an excellent 3-way split routine in The 10×10 Mass Workout e-book. You could just use it 3 days a week, training each muscle once or train four days a week, so the Monday workout repeats on Friday… [Read more…]
