Q: The new OMYM2 is the best workout info I’ve seen in a good while. I’ve been using Speed Sets, but I’m wondering if they are effective after heavy sets, like after an 8-rep set. Or are Speed Sets only useful if the first set is performed with 15 to 20 repetitions as in STX?
A: Speed sets can work anywhere in your workout. They’re included in the first ideal-exercise sequence for the reasons listed in the new ebook; however…
No matter when you do them, they still provide faster fast-twitch activation—early in the set—as defined by neuroscience. That’s simply the nature of fast reps.
And they appear to be less damaging than standard-tempo sets with three-second negative strokes. A Speed Set is 1.5 seconds per rep…
One caveat: You don’t want to use Speed Sets too early, like the very first set for a target muscle. The muscle should be warm so there’s less chance of injury.
That’s one of the reasons Speed Sets work so well as the second set in STX protocol. The first standard tempo set (1/3) of around 20 reps warms up the muscle as well as fatiguing the slow-twitch fibers…
After a brief rest, you move to the Speed Set and recruit more fast-twitch growth fibers in the early reps.
It’s a safe, fast and efficient way to get a significant amount of fast-twitch growth stimulation.
Grow with the latest mass-building research:
Old Man Young Muscle 2 is here, giving you insight into most recent hypertrophy studies, how to apply them to your training, and a complete mass-building workout featuring STX, Speed Sets, and X-Reps. And for a limited time, you can get The Ultimate-Mass Exercise Guide FREE, which includes a New Positions-of-Flexion Workout. This is a $29 value, but for a limited time you can add both ebooks to your mass-building library for only $19 HERE.
