Speed Sets—with 1.5-second controlled reps—are a big part of the Old Man, Young Muscle workout. Most of the top bodybuilders have been using them throughout their careers due to instinct—like Arnold.
Another is eight-time Mr. Olympia Lee Haney. Here’s what he had to say in a recent interview (photo by Michael Neveux)…
I’ve never done slow reps—never. It’s always people doing slow negatives who get injured. I control the weight, but control, not slow. You’re not going to get any growth from going slow. All you’re doing is putting stress on your ligaments and tendons.
About half the sets in the OMYM workout are Speed. The key one is the second, right after the first higher-rep set of the ideal exercise.
That follow-up Speed Set activate more fast-twitch fibers from the very first rep due to the faster tempo, while also being less damaging than a standard set.
OMYM is your efficient fast-mass blueprint: Learn how to accelerate your mass gains with the STX method, Speed Sets, and complete ideal-exercise-based training. The 35-minute workouts also include the best stretch and contracted add-on moves. Get Old Man, Young Muscle.
Till next time, train hard—and smart—for BIG results.
Former Editor in Chief, Iron Man Magazine
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