Q: Your newsletters on muscle-fiber training [for more mass] were interesting. Question: If I want to build more [myofibrillar girth] in the fast-twitch fibers, should I do lower reps on SSS workout days [using Doug Brignole’s opposing-muscle supersets]? With the longer rests on supersets, it seems like using heavier weights and lower reps would accomplish that better than more than 10 reps.

A: Let’s start by looking at an example SSS superset: Say you’re alternating cable chest presses and chest-supported retraction rows for back…

Steve demonstrating cable chest press and cable row

On the first set for each exercise, keep your reps at around 15 reps. Why? You need a warmup AND to initiate a fiber-array cascade…

Type-1 (endurance) —>
2a (endurance/power) —>
2b (power)

Study: Brazilian researchers found that bodybuilders can build more strength and muscle mass if, before doing their usual heavier sets, they first do a lighter, high-rep set TO FAILURE. [European Journal of Applied Physiology, March 10, 2015]

Group 1 did a preliminary set of leg extensions hitting failure at around 20 reps.

Group 2 did only standard sets with conventional rep ranges—around 8.

Results: “The men who started their workout with the light set built more muscle strength than the men who trained the traditional way. Scans also showed that doing a set to failure with light weights resulted in a bigger increase in MUSCLE MASS.”

Researchers hypothesized as to why this happens: “Muscle failure (principally of [slow-twitch] type-1 fibers) and metabolic accumulation induced by prior exhaustive exercise would promote a greater global recruitment of type-2 [high-growth] fibers during traditional sets and, thus, further stimulate adaptations.”

First-set reps: So whether you use STX rest/pause or SSS supersets or other power-type training, do your first set with around 15 reps. A warm muscle infused with blood fires more effectively, priming fast-twitch engagement…

First-set intensity: You can choose to go to failure on your higher-rep set, as they did in the study, or NOT. Some may find it too fatiguing…

Add weight: Because you’re getting longer rests on supersets as you alternate opposing muscles, you can add weight to both exercises for your second round—and even a third if you choose to do three—reps of 15, 8, 6.

Jaw-dropping mass is within your grasp. Just beef up all avenues of hypertrophy so you look bigger—no steroids required…

Steve taking a selfie pic in his old office

NOTE: For more on safe, ideal-exercise STX + SSS training, Mr. America mass-building tips and more, see the ebooks below.

Train hard—and smart—for BIG results.

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

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