Q: You make a good case for doing a higher-rep [15-to-20] set first to failure. Getting all of the fiber types to “red line” right off the bat when you’re fresh has built new muscle for me. The Speed Set after, to bring in more key [fast-twitch] growth fibers, also works as a motivating change of pace. But I’m wondering, what if you do some standard heavy 8-rep sets first and end with that higher-rep set to failure? Won’t you accomplish the same thing?
A: Maybe—but there are few things to consider…
1) You’ll waste time doing lighter warmup sets prior to your first heavy 8-rep set
2) Even just a few heavy sets will deplete your nervous system significantly, so you won’t be able to do justice to the higher-rep set at the end
3) You’ll be stressing your joints much more with heavier weights
4) Your workouts will take two to three times as long, compared to STX workouts
Not to contradict Arnold, as he and Franco often ended with a lighter higher-rep set after heavier work. Then again, they often trained four hours a day.
Now in his 70s, Arnold uses a high-rep set first, similar to the workouts in Old Man Young Muscle and OMYM2…
And many of his sets are Speed, with his workouts lasting around 30 minutes.
Okay, maybe I’m not contradicting the Geez-inator.
Till next time, train hard—and smart—for BIG results.
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