Q: I remember reading an article that said you could add almost a half inch to arm girth in one day. The workouts had a lot of very slow negative reps, some sets as heavy pure-negatives [only lowering a heavy weight for a number of reps]. Do you think this is possible? Should I try it?
A: I remember that article—or one similar. I think the one I saw was written by Ellington Darden, Ph.D., who worked for Arthur Jones at Nautilus for almost 20 years.
Does it work? I think it does—but the reason is not permanent muscle growth. It’s inflammation…
All of that damage from negative work inflames the muscle tissue—you’ll be mighty sore the next day; however…
You may appear a bit larger after the workout and maybe even the next day due to the traumatic edema, or “swole.”
But it won’t last. Real muscle growth takes more than 24 hours to occur—usually 48 to 72.
Perhaps even a bit longer for old codgers like me, which is why I’m very careful about getting too much damage and enough recovery…
I suggest half of your sets with fairly slow negatives—lift in one second, lower in three—and the other half in Speed Set style, 1.5-second reps, as in the Old Man, Young Muscle workout.
That minimizes the damage and maximizes fiber activation for real muscle-mass creation…
But if you have a party to go to and plan to wear a short-sleeve shirt, an arm workout beforehand with lots of negative emphasis may be just what the doctor ordered to have you stroll in swollen.
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Till next time, train hard—and smart—for BIG results.
—Steve Holman and Jonathan Lawson
www.X-Rep.com
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