In the previous newsletter, I discussed what to do when you can only manage 3 to 4 reps on phase 2 of an STX sequence…
The best solution is to add a phase 3 so you accumulate enough high-threshold-motor-unit reps for optimal growth stimulation…
STX Phase 1: 15 reps
STX Phase 2: 3-4 reps
STX Phase 3: 2-3 reps
The above will give you 10 productive hypertrophy reps; then you can move to an add-on exercise for variation in fiber recruitment.
Trainer Vince McConnell said that he experiences a low-rep phase 2 on some upper-body muscles. But I never have that problem. Why?
The hypothesis is fiber-type distribution. Vince said that he is a mix but tends to lean fast-twitch, however, he has ectomorphic “orthopedic characteristics.”
So while Vince appears to skew more fast-twitch, I tend to be more slow-twitch dominant all over…
Perhaps that’s why I can get 7 to 9 reps on phase 2—more fatigue-resistant slow-twitch are available to contribute on the early reps…
Jonathan Lawson, my training partner for more than 20 years at Iron Man magazine, was fast-twitch dominant—with excellent bodybuilding genetics. And he never used drugs—all natural…
He could grind out a number of slow high-threshold reps at the end of a low-reps set when we trained heavy. Not me. I would get one, then crash…
In addition to unique fiber-type makeup, there may be some nervous system differences as well…
The adrenaline rush when using heavy weights and low reps is part of the reason my CNS craps out early…
It’s why in a fight, I end up on the floor in a fetal position being kicked relentlessly (kidding—I’ll duke it out with any punk who sets foot on my lawn).
My guess is that Jonathan would’ve had a similar rep drop to Vince’s on phase 2 after a short rest—not enough slow-twitch fibers in the mix.…
I’m just spit-balling here. Perhaps it has more to do with nerve-force ability than fiber-type distribution…
The bottom line is, if your reps fall too far on phase 2, add a phase 3 for extra hypertrophy.
Train hard—and smart—for BIG results.
Steve Holman
Former Editor in Chief, Iron Man Magazine
X-Rep.com
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