Q: I remember back from your old daily training blog that Steve often did Downward-Progression 4X with only three sets. If I remember correctly, he would add weight so his reps were 12, 10, 8. I like the idea of three sets because I do more than one compound exercise for each muscle. Do you think adding more weight to each set so my reps are 12, 8, 5 will work? I like to go heavier.
A: The reason Steve kept his last set at around eight reps is because he’s old. LOL! However, if you’re a bit younger and like to take your reps down lower, we’d give you the thumbs-up on your idea…
One thing you may want to try, at least on some of your compound exercises, is to do a drop set after your last 5-rep set.
So your downward progression would look like this: 12, 8, 5 (10-12)
But don’t use a standard tempo on the drop (10-12); go for speed—1.5 seconds per rep…
In the Super-Size Crash Course e-book, we suggest dropping your last weight by half. So if you use 80-pound dumbbells for presses, drop to the 40s.
However, in Super-Size Crash Course, we also note that dropping weight on barbell exercises, like bench presses or squats, is difficult and takes too much time. For exercises like that, we suggest moving to a different, but similar exercise…
We provide a number of examples, such as bench presses to pushups, squats to DB squats, and so on. By using a different exercise, you’ll be able to move to the speed, or X-celeration, set IMMEDIATELY after your last heavy set—with almost zero rest.
As we’ve mentioned, moving quickly into a speed set is one of the best ways to safely activate dormant 2A and 2B growth fibers for a new surge of super size.
Note: The Super-Size Crash Course includes Jordon Williamson’s 18-pounds-of-muscle-in 12-weeks program plus alternate workouts (moderate-weight for older trainees). Also includes the Progressive-Speed 4X mass method and Steve’s radical 2-Days-On, Muscle-Up, Fat-Gone Diet. Add it to your mass-building library today HERE <==
Till next time, train hard—and smart—for BIG results.
—Steve Holman and Jonathan Lawson
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