Many bodybuilders embrace our change-to-gain hypertrophy concept. They just aren’t exactly sure how to apply it.
Do they change exercises, change intensity methods, or what?
Well, there’s a way to jack some major growth at every workout, and it’s simple to apply on only one set. We call it Last-Set Roulette.
Say you’re doing 4 sets of cable curls. Do three in standard style…
Then on the fourth set, do something unique. For example, we really like X-celeration. Reduce the weight by about 20 percent and hit as many 1.5-second reps as possible.
These are also known as SPEED reps and have the ability to involve new and/or dormant growth fibers. (Note: Don’t jerk or heave the weight—stay in control with 1 1/2 seconds per rep.)
If you’re not a fan of fast reps, go the opposite direction—still reduce the weight but do an X-centric set.
X-centric is lifting in one second and lowering in six—for about seven or eight reps. That can trigger new growth-fiber remodeling, another name for thickening.
Or try the last set in X-Only style—moving the resistance through only the bottom third of the stroke.
You will no doubt come up with more mass tactics to try with last-set roulette. Just do something unique to pack new freak on your physique…
Note: For more last-set roulette methods you can try—like X-Only, Double-X Overload, X/Pause and more— get the Beyond X-Rep Muscle Building e-book for only $9 HERE.
Till next time, train hard—and smart—for BIG results.
—Steve Holman and Jonathan Lawson
www.X-Rep.com
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