The first work set you do for a target muscle provides the most hypertrophic stimulus compared to the sets after…
In fact, recent research suggests that it takes four more sets to equal the growth stimulus of set 1. Why?
For set 1, the target muscle is fresh. You get maximum fast-twitch activation due to an untaxed nervous system and no residual fatigue…
How do you take advantage of that for the most growth stimulation? Let’s compare a couple of scenarios…
Standard Heavy Training: With this style you must do at least 2 warmup sets to get to your first heavy, low-rep “money” set.
So don’t those warmups degrade your first work set, reducing its grow power? Absolutely. A training sequence looks like this…
Warmup 1: 10 reps, fairly easy—rest 2 minutes
Warmup 2: Add weight, 7 reps, harder—rest 3 minutes
Work set 1: Add weight, 7 reps, 1 rep in reserve—rest 3 minutes
Work set 2: Same or add weight, 5-7 reps, 1 rep in reserve
There’s no doubt that the two warmup sets create fatigue and CNS depletion. So warmup sets degrade your first work set…
Plus, the entire sequence takes you at least 15 minutes per muscle…
STX Rest/Pause: With this style, you make the very first set an all-out combination warmup and work set to take advantage of Set 1’s superior hypertrophic power…
Plus, the poundage is only moderate for slightly higher reps and less tendon/ligament damage; however, your effort is all out for major mechanical tension at the back end.
That’s exactly how Phase 1 of a 2-phase STX mass-training sequence works. After a brief rest, you take the same weight and do a speed set…
That Phase 2 speed set continues key mechanical tension in the high-threshold motor units from the very first rep. Fatigue in the slow-twitch fibers makes that happen…
There are 5 key hypertrophy pathways you get in that 2-minute STX sequence. More on those and how you can use STX for jaw-dropping new growth in the next newsletter.