Q: I’m a skinny hardgainer type (ectomorph). With the latest findings that slow-twitch fibers have more growth potential than previously thought, should I do more high-rep sets since I have more of those endurance fibers? Like in your MMX method, should I do two high-rep sets before I go to my heavier ones on an exercise if I want to develop more freaky muscle?
We like the way you think–very logical. Here’s our take: The study that we base our MMX mass method on showed one high-rep set prior to heavy work produced the results compared to not doing the high-rep set. For readers who missed it…
Researchers had one group do a preliminary set of leg extensions with 20 percent of their one-rep-max before moving to heavier sets. The other group did only standard sets with 75 percent of their 1RM. Rests between sets for both groups were 30 seconds to one minute (similar to our MMX method). Here are the results from the researchers…
“The men who started their workout with the light set built more strength than the men who trained their legs in the traditional way. The scans also showed that doing a set to failure with light weights resulted in a bigger increase in MUSCLE MASS.”
Would more high-rep sets be better for skinny types? Possibly, because of the probability of stimulating more slow-twitch fibers; however, we would still suggest only one preliminary high-rep sets PER EXERCISE.
How should hardgainers get more high-rep work for Freaky Muscle?
Use Positions of Flexion and do a high-rep set followed by a low-rep set for each exercise. For example, your POF triceps workout might look like this…
Midrange: Close-grip bench presses, 2 x 20, 9
Stretch: Overhead extensions, 2 x 20, 9
Contracted: Pushdowns, 2 x 20, 9
Note: Add enough weight for set 2 to bring reps down to 9.
With that you are not only training the muscle through its full range and getting maximum fiber activation, both slow and fast twitch, you are also getting the 3 key hypertrophy triggers espoused by Brad Shoenfeld, Ph.D., which correspond to the three positions…
- Mechanical tension (with heavier training – Midrange)
- Metabolic stress (by blocking blood flow [during sufficient tension time] for cell swelling – Contracted)
- Muscle damage (via microtears in the fibers – Stretch)
Give it a try for new muscle size: High-low to grow.
Note: For more on 3-angle Positions of Flexion for each muscle as well as innovative POF workouts (like Power/Rep Range/Shock, Size Surge and more), see 3D Muscle Building…
Till next time, train hard–and smart–for BIG results.
–Steve Holman and Jonathan Lawson
www.X-Rep.com