Trainer and biomechanics expert Paul Carter was mentioned and pictured in a recent newsletter. Here’s another shot of him.
Great, simple quote from Paul (liftrunbang1)…
How much growth stimulus is there in a single set to failure? It takes 5 more sets to failure to equal it.
That’s not to say the set 2 and 3 have no hypertrophy benefit; however, the stimulus drops significantly…
In STX, you make sure the first set is the optimal size producer in these ways…
1) You do the ideal exercise for 15 to 20 reps, so that you warm up the muscle AND attack the key fiber types—scientist identify 7 types; there are many intermediate fibers, not just slow and fast.
2) You train to failure on that first set, so you get the the high-growth fast-twitch fibers at the end of the set.
3) You extend that set with a 20-second rest/pause, and then do a Speed Set to bring in fast-twitch fibers, as well as others, from the very first rep on set 1B.
4) You follow up with an add-on exercise for unique fiber activation and development.
Minimal workout time, maximum muscle gain. See the explanation and workout in OMYM2.
Till next time, train hard—and smart—for BIG results.
—Steve Holman and Jonathan Lawson
www.X-Rep.com
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