Q: I’ve seen speed reps in some of your routines. What are those, and how do they work to add more mass?
A: We call this mass tactic X-celeration, and it can pack on new mass FAST because of extra fiber activation, and it’s a technique that lends itself well to home-gym training…
For those unfamiliar with this method, you take a weight with which you can get 8 to 10 reps, but instead of lifting in one second and lowering in three, you rep as fast as you can while staying in control–which equates to about 1.5 seconds per rep…
You should get around 15 “speed” reps, and you’ll feel a unique stimulation. Why does it work? Here’s our explanation from The Size Surge Workout 2.0…
[Speed reps] help activate dormant fibers—those that are left to move weight only under extreme duress. Studies show that speed reps can get at new growth fibers, usually dormant 2Bs that are difficult to fire.
Basically, the accelerated tempo triggers an emergency response called the myotatic reflex…
When we were still with IRON MAN magazine, Steve interviewed then 59-year-old bodybuilder Chip Wilt, and he had a unique way of applying speed to a 4X sequence. He’d start with his 12-rep max, but do only 10, rest 30 seconds, then do 10 more and so on for THREE sets…
My first three sets are very negative accentuated, lowering each rep slowly, but my final [fourth] set of each exercise is a speed set [about 1.5 seconds per rep]. By that time I can’t do another strict set anyway.
So he does 3X plus one X-celeration set to finish. And it produced some unreal new mass gains for him. Check him out (remember, he was 59 here)…
In Size Surge 2.0 we describe how to use an X-celeration set as a mass finisher—one extra set of a different exercise. You add that on to your normal bodypart routine.
We also explain X-centric + X-celeration, which is a two-phase set that gives you extended tension time AND new mass-fiber activation.
Give either of those a try for a jolt in new muscle SIZE.
NOTE: The X-traordinary Size Surge Workout 2.0, with 4X and Mass Finishers, is available HERE <==
Till next time, train hard—and smart—for BIG results.
—Steve Holman and Jonathan Lawson
www.X-Rep.com
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