Q: Do you think that a lot of intensity tactics work so well because they simply make a set last longer? For example, when you add X-Rep partials to the end of a set, you’re really extending the set for five to 10 more seconds and maybe getting into or at least closer to the best tension time for hypertrophy.
A: That’s an X-cellent observation. So many trainees go with their ego and train as heavy as possible, with sets lasting only about 20 seconds. That keeps them in the strength time zone…
It takes 35 to 40 seconds to reach the optimal hypertrophic time under tension. By adding X-Reps, forced reps, or any method that makes the set last longer, you push the target muscle closer and perhaps into that GROWTH zone…
With X Reps, the extended time is fairly short. Say you hit failure and do five 8-inch partials at the bottom of incline presses. Those controlled-but-explosive reps will only add about four seconds to your set. However, because they are at the semi-stretch point, they can activate more growth fibers.
An X-hybrid tactic we like that extends the set more than X Reps is the X Fade, from our Beyond X-Rep Muscle Building e-book. These work best on continuous-tension isolation exercises like cable flyes for chest…
When you reach failure, get the handles back into the top contracted position, which my require partner help, and do top-end X Reps. Squeeze your pecs on every partial…
Now lower to near the bottom and do standard X Reps in the semi-stretch position…
If you get three or four X Reps at both the top AND the bottom, you’ve extended your set by eight-plus seconds. For even more time under tension, finish with a static hold in the stretch position after your low-end X Reps…
By the way, you can use the static hold in the semi-stretch position as a standalone mass tactic on almost all sets to failure—just to bump up the TUT…
Remember, more time under tension will increase your muscle dimensions.
NOTE: For more on X Fade, StatX, Double-X Overload, and other X-Rep-hybrid methods, get a copy of Beyond X-Rep Muscle Building HERE <==
Till next time, train hard—and smart—for BIG results.
—Steve Holman and Jonathan Lawson
www.X-Rep.com
NO MORE SHOULDER PAIN
Shoulder pain can affect your workouts forever. That’s not good!
That’s why we’re recommending advice from injury specialist Rick Kaselj, MS. His tips can help make your shoulders nearly bullet-proof.
Here are a few general tips from Rick (he goes into more detail in his program)…
Top 5 Tips To Bullet-Proof Your Shoulders
- Build Tension in Your Lats. When doing shoulder exercises, activate your lats and keep your shoulders happy.
- Prime Up Your Muscles. Most people do a warm-up that just lubricates the joint, but you need to activate and turn on all the muscles in your upper body.
- Technique, Technique, Technique. This is the number one reason why people injure their shoulders. You can’t go to the gym every day and work on your max lift.
- Watch Out for Fatigue. Cooking your smaller muscles in your shoulder complex, and that increases the risk of shoulder injury and pain.
- Work on Your Shoulder Blade Muscles. Many strength coaches will say you’re wasting your time on this, but if you want to have bullet-proof shoulders, you need to work on them.
Get all of Rick’s tips and tricks for pain-free workouts below: