Q: What do you think about repeating the STX sequence after a rest for for the same exercise? Would two rounds help increase fast-twitch fiber activation even more?
A: I believe this is what you’re suggesting…
STX 1: 1 x 20, rest 20 seconds, 1 x 12, rest 10 seconds, 1 x 8
Rest 1 to 2 minutes
STX 2: 1 x 20, rest 20 seconds, 1 x 12, rest 10 seconds, 1 x 8
For the second sequence, you’d have to reduce the weight due to fatigue from STX 1, which is part of the reason the above isn’t very efficient…
Once you’ve hit the target with one STX round—that single high-rep set and the subsequent lower-rep sets—there’s no need to keep ripping up the bullseye.
Another entire STX sequence as shown above, could cause too much fatigue to do justice to the subsequent “fast-twtich-dominant” sets—at least in most trainees. And muscle damage would be excessive…
In fact, the Brazilian research that STX is based on used only one preliminary high-rep set to achieve significant hypertrophic results…
I can understand wanting to experiment with more volume. It’s hard to gauge your individual recovery ability. Yours may be better than mine—or worse…
If you think you need more, add a set or two to the backend during your fast-twitch sets and/or a set on your add-on exercise…
For ideas and examples, see Chapter 8: Volumize to Pack On Muscle Size, page 63 in Old Man, Young Muscle.
Sculpt your perfect physique: 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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