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High-End Hypertrophy Progression

Q: I got the Power-Density Mass Workout 2.0 and was motivated by [Mr. America] Doug Brignole’s interview and how he uses only one exercise for each muscle. I notice the he adds weight over five sets so his reps fall–but I’m with you and think 50 reps is a bit much–and boring. My question is, if I use your TORQ method [30-20-15] on two or three exercise per bodypart, should I add weight over those three sets?


Subject:IRON MAN E-Zine: Issue #863:
High-End Hypertrophy Progression: Your Muscles Will Blow Up Big Time

www.ironmanmagazine.com

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High-End Hypertrophy Progression: Your Muscles Will Blow Up Big Time
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Q: I got the Power-Density Mass Workout 2.0 and was motivated by [Mr. America] Doug Brignole's interview and how he uses only one exercise for each muscle. I notice the he adds weight over five sets so his reps fall--but I'm with you and think 50 reps is a bit much--and boring. My question is, if I use your TORQ method [30-20-15] on two or three exercise per bodypart, should I add weight over those three sets?

DOUG BRIGNOLE, Super-TORQ creator.

A: You can--it really depends on the exercise. When we do TORQ on an isolation move, like machine flyes for chest, we do NOT add weight....

That's because the continuous tension and isolation cause MASSIVE fatigue. And resting only 40 seconds or so between those high-rep sets does NOT allow that to dissipate.

In other words, the target muscle is not even close to recovered. So if we added weight, our reps would go something like 30-12-6. That might be a good change to gain, but TORQ is designed for HIGH-END tension time...

On each TORQ set you want 40 to 60 seconds of time under tension--for new sarcoplasmic dimension.

Remember, the sarcoplasm is the energy fluid in the muscle, so you need to tax it for long periods to get it to expand--and produce new size and fullness in your muscles. It can get you growing fast...

Now on some exercises, like squats, you can add weight on each TORQ set and maintain the 30-20-15 rep sequence. And, yes, that high-rep barrage is brutal on squats--not for the squeamish.

So if you were doing a TORQ quad workout with full-range POF, you'd do squats--adding weight on each set (and you may need to rest up to a minute between sets)--sissy squats for the stretch position, no added weight; and leg extensions for the contracted-continuous-tension work--not adding weight...

At your next workout you could do standard heavy sets, as explained in the Power-Density Mass Workout 2.0 e-book (for more info, see below).

Super-TORQ and TORQ hurt, but they work. Your muscles will blow up big time.

Till next time, train hard--and smart--for BIG results.

--Steve Holman and Jonathan Lawson
www.X-Rep.com

Newest Release:

The Power-Density Mass Workout 2.0. New chapters and workouts, including an interview with Mr. America Doug Brignole on his unique high-rep mass method--and we've included his complete workout with what we call Super TORQ: Only one exercise per muscle with a 50-40-30-20-10 sequence. We also outline 2 more new programs, OUR Super TORQ routine, based on Doug's but tweaked with a few standard sets, and a Power-Density version that has Super TORQ at one workout and heavy full-range Positions-of-Flexion training at the next. Only $12, Go HERE

The Super-Size Crash Course is our latest and most exciting e-book yet. It includes Jordon Williamson's 18-pounds-of-muscle-in 12-weeks program plus alternate workouts (moderate-weight for older trainees). Also includes the new Progressive-Speed 4X mass method and Steve's radical new 2-Days-On, Muscle-Up, Fat-Gone Diet. Add it to your mass-building library today. More info Go HERE

The 4X Mass Workout 2.0. We've reloaded this best-selling muscle-building e-book with the new tension-overload method, quick high-rep 3X sequences that trigger ultimate mass. How? It pushes the growth threshold into the high-end of hypertrophic tension time (60 to 90 seconds)--something most bodybuilders never get. Plus, you trigger a growth explosion with the new 9-week phase-training Itinerary that has you hitting a different 4X and tension-overload workout every 2 weeks. Change to gain BIG! ONLY $12. Go HERE

 

OTHER SPECIAL OFFERS...

1) The 4X Mass Workout--fast, simplified supersaturation training for X-treme size

2) The X-traordinary X-Rep Workout--the latest update to our original X e-book

3) The X-centric Mass Workout--the negative-accentuated training manual

4) The Ultimate Fat-to-Muscle Workout--total body transformation training

5) X-traordinary Muscle-Building Workouts--10 complete mass programs

6) X-traordinary Arms--includes the 3D HIT workout system with big-arms routines

7) 3D Muscle Building--the original Positions-of-Flexion mass-training manual

8) X-treme Lean—Fat-Burning and Nutrition Guide (with training too)

9) The Ultimate Power-Density Mass Workout

10) The Ultimate 10x10 Mass Workout

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To follow the ITRC training program in “Train, Eat, Grow,” get a copy of the latest issue of IRON MAN.

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This Special Report was submitted by Jonathan Lawson and Steve Holman.
The IRON MAN Training & Research Team
www.ironmanmagazine.com

The ITRC Training Newsletter is not intended as training advice for everyone. You must consult your physician before beginning any diet or training program. You may forward this email to as many friends as you want, but do not photocopy or reprint this report in any format without the written permission of the copyright holder.

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