Q: I remember a program years ago, I think it was called Cybergenics, that included explosive moves like jump squats. Do very fast reps increase muscle size like your Speed method?
A: You’re talking more plyometrics—ballistic reps. The Speed sets in Old Man, Young Muscle are just slightly faster regular sets using about a one-second lift and a one-second lowering—not explosive.
Speed sets are more about just using a different, slightly faster tempo for mass-building variation. In fact, most top bodybuilders, Arnold included, do many of their sets with about a 1/1 cadence—not that that proves anything; he also did twists with a broomstick.
A slightly faster tempo can produce unique hypertrophy benefits along with a 2/2 cadence. Explosive sets, on the other hand, have been shown to shift the muscle into using type 2X fibers, which have low to no growth potential. Researcher Chris Beardsley says…
When a single fiber shortens slowly, it is capable of producing a high level of force. When a single fiber shortens quickly, it can only exert a low level of force.
He explains that the high-velocity 2X muscle fibers, which again have little to zero hypertrophy potential, do almost all of the work in ballistic movements…
Other fiber types shut off. And highly explosive sets may cause your mass to regress. Beardsley says that…
With a lot of ballistic training, moderately fast 2A fibers can convert to 2X, losing their ability to increase in size. Yikes!
That actually makes sense from Mother Nature’s point of view. If you have to jump a lot, which Mother Nature interprets as a means of survival, excess muscle weight would make it more difficult.
In other words, more muscle would make you heavier and reduce your jumping ability. The same could be said of running distances—more muscle would make it more difficult because you’re carrying a heavier load, so Mother N derails hypertrophy.
That’s why I often remind trainees that a Speed Set is NOT explosive plyometrics. You use a controlled 1/1 cadence, which maintains engagement of the fibers with growth potential, fast-twitch and slow-twitch as well as the moderately fast 2As.
There’s more on how Speed Sets positively affect a target muscle in the OMYM workouts.
Maybe the word “speed” is being misinterpreted. At least you didn’t ask if it means to train on Meth.
New: Get the ideal exercise for each muscle, the best add-on moves for ultimate mass, complete 35-minute workouts, exercise start/finish photos, and details on building muscle fast and efficiently in Old Man, Young Muscle.
And you still get The Muscle-On, Belly-Gone “Diet” ebook FREE for a limited time when you add Old Man, Young Muscle to your mass-building library. Go HERE.
Till next time, train hard—and smart—for BIG results.
—Steve Holman
Former Editor in Chief, Iron Man Magazine
www.X-Rep.com
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