Q: I highly respect [Mr. America and biomechanics expert] Doug Brignole. I learned a lot through his and your training research interpretations in [Never Stop Growing]. Once I tried the workout [alternating Doug’s different-muscle supersets and your short-rest STX rest/pause method], I feel that the superset workouts do not suit me as well. The long rests between sets for each muscle [as the opposing muscle is worked] is less taxing. I much prefer the condensed [density] work for target muscles with STX. It’s superior IMO. My structure is similar to yours, so I’m wondering: Do you believe that STX is superior?

A: In many of the latest newsletters, I’ve mentioned how fiber-type makeup appears to have a strong bearing on any trainee’s best mass workout…

Doug mentioned that he considered himself an ectomorph, with a lot of slow-twitch fibers, but his bodybuilding contest resume and muscle thickness shows that he is more meso-ecto…

That is, he had a fast-twitch lean with a somewhat thinner structure—at least compared to champion bodybuilders….

I’m convinced that those who lean somewhat fast-twitch, as well as those with extreme fast-twitch distribution, can grow with heavier training and longer rests between sets. Whether that’s best for those somatotypes is debatable…

While Doug’s superset method provides longer 2-minute rests between same-muscle sets, he still used double-digit-rep sets. He never went below 10. That appeared to be a good mix for his slightly above average fast-twitch makeup (see his photos a few weeks before his death in NSG)…

I, on the other hand, have an above-average slow-twitch makeup—ectomorph. For me, condensing all sets for a target muscle in about 5 minutes with short rest between sets is best for superior hypertrophy…

So yes, I have come to the same conclusion—STX is better than SSS (different-muscle supersets) for me to achieve hypertrophy…

And it may be for most trainees—unless they’re fairly easy growing fast-twitch mesomorphs…

You’ll see why in the European Journal of Applied Physiology study discussed in NSG Chapter 8: Higher-Rep Growth Sets.

Also, on page 49, #6 in Workout Tips and Reminders, you’ll see this: “If you prefer or grow more from either STX or SSS, you can use those workouts exclusively. Both styles are effective, so use the workout type with which you will be consistent.”

Suggestion: In your case, STX rest/pause should be your base workout. After four to six weeks, do a week of SSS (Doug’s method). It will be good change to gain for your mind and muscles. Then you’ll be anxious and motivated to get back to STX the following week.

Train hard—and smart—for BIG results.

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

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• Mr. America’s TORQ Training: A look at Drug-Free Mr. Universe and biomechanics expert Doug Brignole’s early muscle-tension method—from an interview I conducted in 2005
• Supercompensation Research for Next-Level Muscle Growth: Over 20 email excerpts between Doug and myself (with progress photos) as our workouts evolved over the two years before his death (we learned—and grew—a lot from the latest science, and you will too)
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