Q: I’ve been doing most of my ideal exercises on a cable machine, the type with the adjustable arms. One problem is that after my initial [1/3-tempo] 20-rep set, the Speed Set that follows doesn’t feel quite right. It may be cable drag. Getting the right [1.5-second] rhythm on the speed reps is difficult. It seems like I’m forced to stop the set early. Any suggestions?
A: Cable drag can be a problem on some exercises when you’re attempting faster reps. There is a hack…
You didn’t say whether you train at home or in a commercial gym. This may work better at home, but it can work at either. Here’s the drill…
If you’re doing cable chest presses, do your first high-rep set. Then for your Speed Set move to dumbbells and do dumbbell flat-bench presses.
Or dumbbell decline presses if you can set up quickly…
At home it’s simple to just flatten the bench and grab a pair of dumbbells. I lift one end with a riser for declines. At a commercial gym, you may have to travel…
If it’s not crowded, you should have no problem finding a flat bench by the dumbbell rack. Grab a pair, recline on the bench and fire out as many 1.5-second reps as you can get.
You can do this for just about any cable exercise. Here’s another example…
Say you’re doing one-arm cable laterals for your medial-delt head. After your normal set, move to an incline bench with one dumbbell and fire out a Speed Set of one-arm incline lateral raises.…
And in case you were wondering after looking at the above chest exercises, there’s not need to change shirts between exercises.
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
Former Editor in Chief, Iron Man Magazine
www.X-Rep.com
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