Q: I’m making new gains with [STX and the Old Man, Young Muscle workout], but I’ve read that longer rests between sets is better for mass. I think that’s wrong in my case. You say that 20-second rests between sets is like extending the set. My question is, would it be even better to do a drop set [reduce the weight] with no rest between?
A: It appears that the target muscle may benefit somewhat from fatigue reduction with a 20-second rest. I say that because…
A 2021 study compared resting 2-to-3 minutes between sets, rest/pause sets (20-second rests) and drop sets (reducing the weight with no rest).
The group that rested 20 seconds between sets, as prescribed in the OMYM workout, got slightly superior growth results. (Enes, et al. PMID: 34260860. 2021.)
For those who still insist that resting two to three minutes between sets is best, continue using that method. You’ll get comparable gains. However…
Consider that the workouts using rest/pause and drops took HALF as much time.
In other words, much more efficient. It’s why the OMYM workouts only take 35 minutes…
Not many people want to camp out in the gym for hours on end—unless it’s yoga-pants day. But if you’re like me, those pants crush your junk…
Bottom line: Experimenting is good, so try a drop set on the ideal exercise—standard 20-rep set, reduce the weight, then immediately do a Speed Set.
Use 20-second rests for your add-on moves. Oh, and do most of your exercises standing if it’s yoga-pants day.
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
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