Q: I’m getting excellent results using a Speed Set after my normal-tempo high-rep set [as in the Old Man, Young Muscle workout]. But on some cable moves the Speed Set feels incomplete, specifically cable chest press. Should I do two Speed Sets to compensate?
A: As Mike Mentzer would say, the answer is almost never adding sets—that would be a 50 percent increase in volume for that exercise, which will require much more recovery…
There are a couple of solutions:
- Slightly slow down your Speed Set—1/1 cadence. Remember that with cables, you’re getting weight-stack drag on the negative, which already makes it less damaging. Slowing it down a bit won’t create much more trauma. Due to that stack drag on cable machines, the positive is harder and the negative is easier compared to free weights.
- Use cables on your first high-rep set, rest 20 to 30 seconds, then do your second set with free weights—in this case cable chest presses to decline dumbbell presses.
Free weights can feel better on some exercises for Speed Sets—just don’t start throwing the weight.
For optimal efficiency of effort and maximum hypertrophy, it often takes experimentation and some innovation.
Your Efficient Mass-Building Handbook: For more mass-building tips like the above plus complete workouts that include the ideal exercise for each muscle and the best stretch and contracted add-on moves, get your copy of Old Man, Young Muscle.
And you still get The Muscle-On, Belly-Gone “Diet” ebook FREE for a limited time when you add Old Man, Young Muscle to your mass-building library. Go HERE.
Till next time, train hard—and smart—for BIG results.
—Steve Holman
Former Editor in Chief, Iron Man Magazine
www.X-Rep.com
Recommended:
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