Q: I’m getting results alternating STX workouts [the program in Never Stop Growing]. One hitch is that on some muscle groups my reps go 15 [phase 1] and then 3 [phase 2]. It happens on only a few upper-body muscles, but not lower body. Is that acceptable for best results?

A: I was recently discussing this with elite trainer Vince McConnell who has that same outcome with some upper-body muscles using STX.

He made an interesting observation about cumulative hypertrophy, or “productive,” reps…

He told me that after his initial 15 reps on phase 1 of his STX sequence, he rests 20 seconds and then gets only 3 or 4 reps on phase 2.

In order to get enough high-threshold-motor-unit reps, he often does a phase 3, getting another few reps…

STX Phase 1: 15 reps
STX Phase 2: 3-4 reps
STX Phase 3: 2-3 reps

On lower-rep sets, it’s usually the last 4 to 5 that are the high-threshold-motor-unit engagers…

So the phase 2 and phase 3 above will give you at least 5 productive hypertrophy reps.

On the other hand, when you get 7 to 8 reps on phase 2, you’re accumulating 5 of those hypertrophy reps, so there’s no need for a phase 3.

My phase 2 reps are never fewer than 7 for any muscle—and I usually get more. Why the discrepancy between Vince and myself?

More on that in the next newsletter.

Train hard—and smart—for BIG results.

 

Steve Holman
Former Editor in Chief, Iron Man Magazine
X-Rep.com

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