Subject: IRON MAN E-Zine: Issue #801:
TORQ Torch: Cut Back for More Mass?
TRY THIS AT YOUR NEXT WORKOUT
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.
A: 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.
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 manual, HERE <==
Till next time, train hard–and smart–for BIG results.
–Steve Holman and Jonathan Lawson
Newly Updated E-books–ONLY $15 each…(or BOTH for $20)…
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 <==
OTHER SPECIAL OFFERS…
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)
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.
Help us build the IRON MAN Research Team — Tell a friend! If you know someone who would benefit from Supplement Updates, Diet Tips and Freebies, forward them this e-zine or tell them to visit us at
http://www.ironmanmagazine.com and click on FREE Training Newsletter.
*We DO NOT sell any subscriber e-mail addresses.
Visit the Home Gym Warehouse online store for the latest books, videos and equipment specials at
All Content (c) Copyright 2013 IRON MAN Magazine
All Rights Reserved