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TORQ Torch: Cut Back for More Mass?

Q: Do you ever figure out the tonnage of your workouts? By that I mean the amount of weight times the reps you lift at each. It seems like to make progress, you would need to increase that number so you are going up in weight every workout.


Subject: IRON MAN E-Zine: Issue #801:
TORQ Torch: Cut Back for More Mass?

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TRY THIS AT YOUR NEXT WORKOUT
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Spike Your Mass: How to Use the Power of Progression to Get Huge

Q: Do you ever figure out the tonnage of your workouts? By that I mean the amount of weight times the reps you lift at each. It seems like to make progress, you would need to increase that number so you are going up in weight every workout.

BenchPrHeavy2A: We used to train in an attempt to get stronger at every workout. It was frustrating and unrealistic--plus we got a lot of injuries. If you could get stronger every time you hit the gym, you'd be benching 1,000 pounds in two years.

Of course, when you're young, getting stronger is a priority--and it can help you build a good base. So we encourage it for those starting out at an early age (the original Size Surge 2.0 is a great 10-week program for that)...

But these days we're all about change to gain. In other words, we try to switch up our workouts in an attempt to keep the muscles adapting to new stress.

Different workouts can continuously spur new hypertrophy--and with moderate-weight growth threshold methods, we do it without crushing our joints...

Granted, our workouts are random--and the "tonnage" as well as the workload zig-zags--but it's an interesting "fun" way to train. Variety is very high with TORQ--tension-overload repetition quantity (30-20-15)--Super TORQ (50-40-30-20-10), growth-threshold 3X/4X, downward-progression 4X (adding weight to each set so the reps decrease) and progressive-speed 4X (X-centric, standard sets, X-celeration).

If you're more into a methodical approach so you know you're gradually moving up the progression ladder, use volume. There's an example in The 4X Mass Workout 2.0 e-book, the 9-week Density-for-Immensity Phase-Training Itinerary. Here's how it works…

In two-week blocks you gradually ramp up workload with 4X first, then TORQ (30-20-15), etc. over eight weeks. After that you back off at week 9.

Another progression option is with simple set increases every week or two. For example, if you're using three-exercise Positions of Flexion for each bodypart, start with a 3X sequence on each (9 sets total). The next week, make one exercise a 4X (10 sets). The week after that change another 3X to a 4X--and so on…

You can even move up to 5X if you're still recovering well; however, a 5X sequence on ALL three Positions-of-Flexion exercises might be a bit much for many trainees.

After six or eight weeks, back off--revert to 3X on each exercise or use a different tactic. That could be Super TORQ (50-40-30-20-10) on ONLY one exercise for each bodypart (see Mr. America Doug Brignole's Super TORQ routine in The Power-Density Mass Workout 2.0 for a good example).

It's the power of progression and change to gain.

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

NOTE:

Get The Power-Density Mass Workout 2.0 and The 4X Mass Workout 2.0HERE <==

Get 3D Muscle Building, the official Positions-of-Flexion mass-building manualHERE <==

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

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

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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. This is our most exciting e-book yet. ONLY $15, Go HERE <==

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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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