Yesterday I mentioned why it’s best to do the first set of your ideal exercise with a 1/3 cadence…
The first set acts as a warmup, a slow negative appears to have hypertrophy benefits, a slower-rep set exhausts the slow-twitch fibers transitioning to fast-twitch on the last reps and from the very first rep of the Speed Set that follows.
Also, you can get different fibers involved with a different rep tempo, according to Olympic coach and muscle-building expert Charles Poliquin.
So I highly advise doing your 20-rep set that starts your STX body-part routine with a slower cadence, rest 20 seconds, then do a Speed Set, as shown in Old Man, Young Muscle workout.
But if you do a second exercise, an add-on move, could you do all of those sets in Speed style?
You could, but I believe it’s best to do the first set of that new exercise with a 1/3 cadence as well. That helps prepare your tendons and ligaments for a different line of force…
For example, after dumbbell decline extensions for triceps, you may follow with dumbbell kickbacks—or pushdowns if you have cables…
Doing the first set slow will help “seed” the target muscle for that new angle.
Plus, it will minimize contracted-position elbow tendon-and-ligament torque as well as force the next Speed Set to feel heavier for more fast-twitch-fiber activation from the very first rep.
A slower set followed by speed is a unique double blast for more muscle mass.
Your Efficient Mass-Building Handbook: For complete mass workouts that include Speed Sets, the ideal exercise for each muscle, and the best stretch and contracted add-on moves, get your copy of 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 and Jonathan Lawson
www.X-Rep.com
These 9 Common Chemicals are Harming Your Hormones
You’ve probably heard of the some of the most concerning chemicals out there that you’re being exposed to daily, such as phthalates and BPA. But there are others you probably haven’t ever heard of and don’t realize how your hormones are being attacked from so many different angles.
Do yourself a big favor and read the article below to explore what some of these chemicals are, how you’re being exposed, what they’re doing to men’s hormones (and women’s too), and what steps you can take to protect yourself and your family:
==> 9 Chemicals that are KILLING your Testosterone Levels and increasing estrogen