Hypertrophy researchers are finding that training volume that exceeds 8 sets a week per muscle produces very little real muscle growth…

I say “real muscle growth” because excess volume does cause a size increase. But it appears to be merely edema, or swelling, from cumulative muscle damage…

And even if you don’t exceed 8 sets per muscle each week, slow eccentric strokes and stretch loading can also cause trauma and swelling…

The question becomes: If you want to look bigger, why not strive for just enough damage to trigger a bit of swelling?

Moderate edema on top of real muscle growth will make you look bigger…

The trick is not to do too much damage that you never recover, derailing contractile hypertrophy…

In other words, excessive damage can keep your body on a perpetual healing treadmill—not good for your immune system, health, or real muscle gains….

Moderate swelling helps all trainees look bigger, but especially those of us with fewer fast-twitch growth fibers. It’s helped me…

But even if you have more of an even fiber distribution or wade deeper into the fast-twitch pool, getting just enough muscle damage will add to your muscle size effect without derailing gains…

With the STX rest/pause workout in Never Stop Growing, you accomplish this minor, beneficial damage in a few ways:

1) On phase 1 of your STX sequence, you lower each rep in 3 seconds—15 reps—the negative stroke causes the most damage

2) On phase 1, you also go to failure, which is shown to trigger minor trauma on the last rep of an all-out set

3) You use traumatic stretch-position exercises at one workout each week, like flyes for chest and overhead extensions for triceps

Remember, with the NSG workout you’re only using 4 to 5 sets a week for each muscle, so the above will help you look bigger without too much damage…

It’s just enough so you don’t derail your real muscle gains or your health.

Train hard—and smart—for BIG results.

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

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