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TORQ Up Power-Density: A New Twist for Muscle Immensity

Q: I’m torn between heavy training and higher reps [TORQ]. I like ending bodyparts with lighter-weight, high-rep sets for longer tension times and more pump, and now I’m hearing that ALL-high-rep workouts are best. I’m almost 30, but I want to grow as fast as possible. Should I try all-high-rep training for a while, or is that more for when I’m older and can’t train heavy anymore?

IRON MAN E-Zine: Issue #740:
TORQ Up Power-Density: A New Twist for Muscle Immensity


TORQ Up Power-Density: A New Twist for Muscle Immensity

Q: I’m torn between heavy training and higher reps [TORQ]. I like ending bodyparts with lighter-weight, high-rep sets for longer tension times and more pump, and now I’m hearing that ALL-high-rep workouts are best. I’m almost 30, but I want to grow as fast as possible. Should I try all-high-rep training for a while, or is that more for when I’m older and can’t train heavy anymore?

A: The beauty of bodybuilding is that you can try whatever you want. Change is good (maybe chains too). Plus, keep in mind that everyone responds to unique training styles differently–you may grow like never before (you’ll see an example below). And, no, you don’t have to be older to start experimenting…

That’s one of the reasons so many trainees gain muscle so slowly. They are afraid to try new things, like moderate-weight training. Why? Because we’ve all been brainwashed that heavy, all-out sets are the only way to grow. Not true by a long shot…

Mr. America Doug Brignole believed that for decades–until he saw the reasoning behind our density methods. They made sense. Being over 50, he decided he had nothing to lose, tweaked them to his liking and–Bam!–he started gaining muscle again fast. He was re-invigorated–and so was his muscle size…

Once his gains began to stall–probably due to overtraining, as he admits in the interview Steve did with him recently (now included in expanded form in the updated Power-Density 2.0 e-book)–he went back to basics: One exercise per muscle with high reps–up to 50 per set…

We dubbed his style Super TORQ–Tension Overload Repetition Quantity, and his mass gains sky-rocketed. Why? As we’ve said, research shows that the ideal tension time for hypertrophy is 40 to 90 seconds. Most bodybuilders never reach 40 seconds, and never EVER get close to the HIGH end–60 to 90 seconds…

Super-TORQ gets you there on the first few sets of 50, 40 and 30 reps. Doug has been using that exclusively with tremendous results. But if you feel you need heavy training as well, you can do standard heavy workouts alternated with TORQ training…

For example, you could do two to three heavy sets on each exercise in a full-range POF chest routine–decline bench presses for midrange, flyes for stretch, crossovers for contraction. That’s your heavy day…

At your next chest workout, you could use Super TORQ: Decline dumbbell presses ONLY for 50, 40, 30, 20, 10. Doug adds a small amount of weight at each set and may do drop sets on the last one. We have a few other variations, which we discuss in the newly updated Power-Density 2.0 e-book…

By the way, like us Doug has found decline presses to be the ULTIMATE chest exercise because it works the entire pec complex, including upper chest. Even research studies shows that (J Strength and Conditioning Research. 11:163-167. 1997), and Doug is working on an article for IRON MAN on that very subject.

In previous e-zines we’ve mentioned using heavy POF multi-exercise workouts alternated with 10×10 on ONLY ONE exercise for so-called light day. This is similar, only on light day you use Super TORQ–ultra-high reps…

As we said, Doug uses 50-40-30-20-10 sequences exclusively now, and he is getting incredible gains–two to four pounds of muscle a month at the time of the interview. He plans on competing again at over 200 pounds for the first time in his life due to this training style, and we are getting spectacular gains with it as well.

If you’re interested in his complete routine, our variations on his theme and an exclusive interview with Mr. America Doug Brignole on Super TORQ, see our newly updated Power-Density Mass Workout 2.0 e-book. Check it out HERE <==

Exciting stuff to get you big and buff.

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

–Steve Holman and Jonathan Lawson

Newly Updated E-book: The Ultimate POWER-DENSITY Mass Workout 2.0 with SUPER TORQ training–ONLY $15…
The Updated Power-Density Mass Workout 2.0 is only $12 (regular price is $24). We’ve revised this classic e-book with 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. For more on the updated Power-Density Workout 2.0 with Super TORQ (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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All Content (c) Copyright 2013 IRON MAN Magazine
All Rights Reserved

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