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New Muscle-Mass Tactic: TORQ Sandwich

Q: At the X-Rep Facebook page I saw a mention of TORQ sandwich for building more mass. What is that?

IRON MAN E-Zine: Issue #769:
New Muscle-Mass Tactic: TORQ Sandwich (no, it’s not a snack; it’s our get-big attack)


New Muscle-Mass Tactic: TORQ Sandwich (no, it’s not a snack; it’s our get-big attack)

Q: At the X-Rep Facebook page I saw a mention of TORQ sandwich for building more mass. What is that?

A: Well, it’s not turkey and pork on whole wheat. It’s our wacky name for a method of training that can super-charge your mass gaining.

For those not familiar with TORQ, it stands for tension-overload repetition quantity. It’s an off-shoot of Mr. America Doug Brignole’s high-rep downward-progression method (Super TORQ). Here’s our standard 3-set TORQ drill…

Pick a weight with which you can crank out 25 to 30 reps–and get 30. Go to failure.
Rest 45 seconds, then go to failure again, getting 15 to 20 reps.
Rest 45 seconds and go all out one last time, hitting failure between 10 and 15 reps.

Ideally, your reps will go 30, 20, 15. By hitting those rep numbers, your tension times will be in the high-end hypertrophic zone–60 to 90 seconds.

Most bodybuilders never get that, so they miss out on some incredible growth. Researchers confirm that the time under tension for OPTIMAL muscle growth is 40 to 90 seconds. TORQ gets you there. (Most bodybuilders’ sets last around 20 seconds, the STRENGTH TUT; no wonder growth is so slow for most.)

So what is a TORQ “sandwich”? It’s based on the three Positions-of-Flexion exercises for each muscle–midrange, stretch and contracted. You use TORQ on the first exercise, midrange, and the last, contracted. For the middle stretch move you use standard heavy sets, resting one to 1 1/2 minutes between.

Studies show that there is a definite upsurge to muscle size from stretch overload–such as the animal study that produced a 300 percent mass increase after only 30 days of stretch-only “workouts.” Heavier stretch moves are a good hypertrophic catalyst to TORQ…

Let’s take the POF Tension-Overload 4X Mass Workout triceps routine from The 4X Mass Workout 2.0 e-book and give it a TORQ sandwich…

Midrange: Decline close-grip bench presses, 3 x 30, 20, 15
Stretch: Overhead extensions, 2-3 x 9-6
Contracted: Pushdowns, 3 x 30, 20, 15

You can do that for each muscle group in that 3-way split workout–or any POF program for that matter. Do it at every workout or alternate it with standard POF or other methods (TORQ is covered in the 4X 2.0 e-book. Brignole’s Super TORQ is in the Power-Density Mass Workout 2.0)…

Also, you may be able to add weight on each set of the first exercise, since you’re fresh, resting longer than standard 4X, and it’s a multi-joint move.

Try a TORQ sandwich to hit a new mega-mass groove.

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

–Steve Holman and Jonathan Lawson

Newly Updated E-books–ONLY $15 each…

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 $15. Go HERE <==

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 <==


LIMITED-TIME $14.99 to $19.99 BEST-SELLERS: We’re offering each of these at their lowest price ever to get you big and ripped by spring. Click on the title you’re interested in for more info…

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 10×10 Mass Workout

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

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

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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