We recently mentioned a new study that looked at lighter, high-rep vs. standard lower-rep training in experienced lifters (not beginners). It shattered the myth that you need heavy weights to get optimal growth in the fast-twitch fibers…
In the study, 3 sets of high-rep (30) sets produced fast-twitch growth almost exactly equal to a heavy set (80 percent of 1-rep-max). The bonus with the high-rep sets is that they produced almost DOUBLE the growth in the slow-twitch fibers [J Appl Physiology 2016: In press]…
Many asked if our MMX methods–using only 1 high-rep set prior to heavy work–will produce comparable size increases to 3 high-rep sets. Yes–BUT more of the hypertrophy will occur in your fast-twitch fibers. That’s because of the slow-twitch exhaustion caused by set 1 prior to your heavy wets. In case you missed the findings on which we based MMX…
According to the Brazilian study published in the European Journal of Applied Physiology, researchers had one group do a preliminary set of leg extensions to failure with 20 percent of their one-rep-max before moving to heavier sets. The other group did only standard sets with 75 percent of their 1RM. Rests between sets for both groups were 30 seconds to one minute…
Results: More muscle size and strength occurred in the group that included a preliminary high-rep set. Why? Because “muscle failure (principally of [slow-twitch] type-1 fibers) and metabolic accumulation induced by prior exhaustive exercise [promoted] a greater global recruitment of type-2 [high-growth] fibers during traditional training sets and, thus, further stimulate muscle performance and adaptations.” [Ergo-log.com]
So with MMX and its single high-rep set prior to heavy sets, you get some slow-twitch growth AND, more importantly, slow-twitch fatigue so that EXTRA fast-twitch fibers with the most growth potential can fire on the second and subsequent lower-rep sets.
But what about multiple high-rep-set sequences like TORQ–using 30-20-15 rep scheme? It’s important to use it as well because it can help your slow-twitch fibers swell. Remember, slow-twitch fibers are now believed to have much more growth potential than previously believed–BUT not nearly as much as fast-twtich. Still, you want to max out fiber growth in ALL fibers for that bodybuilder look.
That’s why over the course of many workouts you should mix in multiple mass methods–MMX, TORQ, Double-Drops and 4X–for both mental variation and maxing out TOTAL fiber hypertrophy for extreme size creation.
> The MMX Fast MegaMass Workout is available HERE.
NOTE: We mentioned the MENTAL aspect of training because it’s very important. Training with both higher reps and lower reps is critical–but it takes mental toughness to push those sets and grow as fast as humanly possible.
Tough Mother Effer
You have to have the mind-set of a tough Mother Effer in the gym to smash roadblocks and achieve your goals. Just going through the motions won’t cut it. In fact, if you’re not making the gains you’re after, you may just be holding back from lack of balls-to-the-wall bad-ass-ery (LOL)…
Seriously, that’s why we want to introduce you to one of the toughest bad-asses out there. This dude can show you how to LOCK IN to the tough Mother F-er mind-set and send your size and strength gains soaring–not to mention conquer all the crap life throws at you outside the gym…
This dude has over 25 different use-of-force and weapons systems instructor designations to his name. He’s been an in-demand tactical trainer for a literal alphabet soup of elite government agencies – FBI, DEA, DHS and TSA (in fact, he literally wrote the training manual for those last two).
Yes, this is part info, part promo, but it’s worth a look–loaded with eye-opening and motivating stuff you can use to get huge. Check him and his attitude out HERE.
Till next time, train hard–and smart–for BIG results.
–Steve Holman and Jonathan Lawson
www.X-Rep.com