TORQ stands for tension-overload-resistance-quantity and it is the latest addition to Steve Holman’s sarcoplasmic arsenal for increased muscle size. Basically the idea is to increase the muscles’ time under tension by utilizing higher reps with shortened rest periods to induce sarcoplasmic growth within the muscle. The rep scheme is 30-20-15 over 3 sets. You go to failure trying to hit the rep total for each set with the same weight. Rest periods are around 45 seconds. Steve advocates using 4X (read earlier article on 4X training) on most exercises and utilizing TORQ on the last exercise of a body part to really finish the muscle off.
So a typical Chest workout could look like this:
- Bench press: 80kg 4 x 10 (4X)
- In DB fly: 25kg 4 x 10 (4X)
- Cable Cross over: 3 plates a side 30-20-15 (TORQ)
Some of you may be thinking, why do this type of training for muscle size? You’re using sub max weight- won’t I shrink? Well the answer for me and countless other people is no. Let me explain from my experience; at the start of the year I was doing only the compound exercises and using a rep range of 3-10. I definitely got stronger- however- my muscles lost the round look I had previously had from higher rep sets. I put on body fat – mainly because my sets were shorter and rest periods between them were longer. I also found my central nervous system and joints were getting hammered more than my muscles so I went back to using my modified version of TORQ. Straight away my muscles looked rounder- my joint and muscle pains disappeared- I started looking leaner again and I felt more energetic and motivated.
Another reason to consider this type of training is that some research has shown that tension times between 40-90 seconds per set can induce muscle growth better than the traditional 20-30 second set. Doug Brignole, a successful international bodybuilder from the States takes it even further with his 50-40-30-20-10 version of TORQ with great results.
It must be said that for a number of people, lifting heavy and using the main lifts once a week is all that is needed to get bigger, however, I find this doesn’t always work for the ectomorph (skinny body type) who struggles to put on muscular weight. Sometimes training with slightly lighter weights or alternating between heavy and light and training body parts twice a week can be more beneficial.
I personally modified the rep range for TORQ as I found I could make better strength gains at a lower rep range and still meet the extended tension times required to benefit from this type of training. So my modified version of TORQ is 20-10-10 for most isolation exercises and 20-10-5 for most compound exercises. I have 30 seconds rest between sets. This allows me to reach the 40 seconds of tension time on the first set for each exercise and the lower rep sets cover the myofibrillar aspect too. Once I reach the targeted rep range for all sets I add weight. The only lifts I go heavier on are the squat and deadlift every second leg workout.
Here is my current training routine;
Day 1 Upper body 1
- DB Row or Cable Row 20-10-5
- DB Incline Bench 20-10-5
- DB side row 20-10-10
- DB curl (1st set Spider curl, 2nd set concentration curl) 20-10 only.
- Tri XT (1st set Overhead triceps extension, 2nd set Push downs, 3rd set Push outs) 20-10-10
Day 2 Rest
Day 3 Lower Body 1
- Bulgarian split squat 20-10-10
- Leg press 20-10-10
- Leg curl 20-10-10
- Leg press calf raise 20-10-10
Day 4 rest
Day 5 Upper body 2
- Chin up 20-10-5
- Bench 20-10
- DB shoulder press 20-10
- DB curl (1st set alternate DB curl, 2nd set hammer curl)
- DB Pullover extension 20-10
Day 6 rest
Day 7 Lower body 2
- Squat 3 x 5
- Deadlift 1 x 5
- DB calf raise 20-10-10
Day 8 rest
Day 9 repeat cycle.
If you haven’t seen any progress in terms of muscle gains or body fat loss for a while give TORQ a try next time you go to the gym!