In the past, we’ve mentioned how changing tempo on each set can produce huge growth effect.
For example, if you’re using the X-centric training method, you do your first set X-centric (lift in one second, lower in six), your second in standard style (lift in one second, lower in 3), and your last as a speed set (each rep in 1.5 seconds)… But can you fuse two for a killer double-speed muscle growth combo-to-grow method? Yes…
In Size Surge 2.0 we talk about Ultimate-Mass Finishers—one extra set to turn up the size jets. You finish any muscle with just one more set of a DIFFERENT exercise than you already used…
For example, if you used presses for delts as your compound midrange move, you finish with one extra set of dumbbell upright rows…
Now you could just do it in standard style; however, to make it exponentially more powerful at packing on new mass, we suggest you do it in a unique way…
We list a few of those ways in SS 2.0, but our favorite is X-centric PLUS X-celeration. You start with X-centric, lifting in one second and lowering in six. When you can no longer lower in six, around rep eight or so, you launch into X-celeration, or speed, reps—each one lasting 1.5 seconds…
The X-centric phase has a long tension time for sarcoplasmic expansion, while the slow lowering produces myofibrillar microtrauma and eventual remodeling, or growth….
Then launching into speed reps immediately activates dormant muscle fibers due to the fast tempo and the pre-fatigue. You force “new” fibers to fire.
You’ll trigger extreme growth with that slow-fast combo.
—Steve Holman and Jonathan Lawson
www.X-Rep.com