Q: I’ve watched videos of many of the big bodybuilders training. Rarely do they use slow negative reps, and [4-time Mr. Olympia] Jay Cutler never does. But you say to go slow with STX. Why shouldn’t I do all of my sets fast like they do?
A: Remember that you’re seeing their work sets. Bodybuilders like Jay Cutler usually do warmup sets with a slower tempo to prevent injury. Then they do speed sets…
Which brings me to why the first phase of an STX sequence is 15 reps with a 1/3 tempo: Because the target muscle is cold…
This phase 1 warms up the muscle with a slow cadence over multiple reps. Blood flows, and the fast-twitch fibers engage on the last few reps…
Then, after a short rest, you do Phase 2: NOW you use a Speed Set—1.5-seconds per rep. That recruits fast-twitch fibers from the very first rep.
And as you saw in the study from yesterday’s newsletter, the first phase helps you engage more fast-twitch fibers on phase 2…
Now you can do a Phase 3 with speed OR move to an add-on exercise for that muscle; however…
If you move to an add-on exercise, keep your rep tempo at 1/2 or 1/3. That’s because you’re using a different angle with a unique torque curve. No injuries please!…
You can completely train each muscle in less than 5 minutes safely and efficiently.
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Steve Holman
Former Editor in Chief, Iron Man Magazine
X-Rep.com
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