Q: I just started the first workouts from The Ultimate Super-Size Crash Course after reading yesterday’s newsletter. First
A: Don’t be a wuss; grit your teeth and tough it out, Gertrude. LOL! Seriously, higher-rep supersets could work, but there are two glitches that might prevent full-on success…
1) Even a few seconds between exercises has the target muscle recovering; that compromises tension time. It’s why Arthur Jones built Nautilus machines with both pre-exhaustion exercises in one, like pec deck and decline presses—so rest time would be close to zero.
2) In a crowded gym, it can be very difficult to superset two exercises. People will often “steal” the equipment for your second exercise.
It would be better to do a triple drop—15-12-8 for example, reducing the weight for each set. Just be sure and move the pin in the weight stack quickly or have all three sets of dumbbells ready to go. Rest needs to be less than five seconds…
More than a few seconds between exercises will lessen the effectiveness—at least from a tension-time standpoint.
That said, we think you should simply continue with TORQ—30, 20, 15 reps—same weight on all sets with 45 seconds between. Your muscles will gradually adapt, the pain won’t seem so intense, and you’ll be on your way to Super-Size success…
The problem is that most bodybuilders never get tension times of 60 to 90 seconds. In fact, most rarely get 30 to 40 seconds of tension time, which explains why gains are so slow for most…
Without higher tension-time sets, sarcoplasmic size is compromised. In other words, the energy fluid never gets taxed enough to expand, so muscles only get stronger without getting a lot bigger.
A supplement that may help with the high-rep burn is beta-alanine. It buffers the burn in muscles somewhat so you can keep pushing through the growth threshold.
Bottom line: Keep TORQ-ing on each key exercise, and you’ll pack on super SIZE.
NOTE: The Super Size Crash Course is available HERE <==
Till next time, train hard—and smart—for BIG results.
—Steve Holman and Jonathan Lawson
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