Q: The way you describe STX [a higher-rep set followed closely by a Speed Set] makes a lot of sense. But is it the best way to train for mass, or is it just the way you prefer to train?
A: It is the best way, especially if you’re older, because…
STX provides exceptional mass stimulation, taxes an array of muscle fibers, keeps workouts to around 35 minutes, and doesn’t mandate taxing joints with mega-heavy loads.
And even if you’re not in the geezer camp yet, it can help you avoid surgery and/or the Rascal scooter life later.…
Remember, the latest research shows that lighter poundages produce just as much hypertrophy as heavy weights IF you push very close to muscular failure; however….
Lighter weights with short rests cut workout time in half. And one study showed 20 seconds between sets produced slightly greater mass gains than 2-to-3-minute rests. (Enes, et al. PMD: 34260860. 2021. See page 36 in Old Man Young Muscle 2)
For arguments sake, let’s say longer rests with heavy weights produces more mass. Let’s be generous and say 10 percent more…
The question becomes, Is doubling or tripling your workout time worth that small amount? If you gain 10 pounds of muscle a year, that’s a measly one pound spread over your entire physique…
And it took a toll—not only with double or triple the time expenditure, but also eroding your joints. (Tip: You can look tougher on your scooter at the gym with a hoodie, as in the pic above.)
I’m not saying that training heavy with longer rests doesn’t work. I am saying that it’s not the most efficient, safest way to train for more muscle.
If you like spending hours and hours in the gym every week with shoulder, knee, and/or elbows pain waking you up at night, have at it. Not my cup of Oxycodone.
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