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We’ve been discussing interesting new hypertrophy discoveries that can have a significant impact on your muscle growth–perhaps even double your muscle. How? Well, first there’s this from researcher Jerry Brainum, a trusted bodybuilding authority for more than 40 years:
“Some emerging evidence shows that the muscle fibers most affected when training with lighter loads and higher reps are the type-1 muscle fibers. These fibers are [Read more…]
Q: You talk about including higher-rep sets in workouts so you build the fast-twitch fibers as well as the mitochondria and sarcoplasmic fluid. But in light of the new findings that slow-twitch fibers have much more growth potential than previously thought, couldn’t slow-twitch growth be the real reason bodybuilders who use both lighter weights and heavy weights develop extreme muscle size?
Yes, it is all of the above: fast-twitch AND slow-twitch swelling as well as sarcoplasmic fluid expansion and mitochondria proliferation… [Read more…]
Q: Using a high-rep set to failure to fatigue the slow-twitch fibers prior to heavy sets for extreme mass makes sense. My heavy sets have the feeling of deeper activation, and I also like the fact the the slow twitch ones get growth stimulation too, along with more fast-twitch. My problem is that I HATE high reps. Even doing just one set of 20 to 30, I’m sure I’m stopping way early because it’s boring, not to mention it hurts. Is there another way?
A: Yes, there is absolutely another way–and to understand why it works, you need to [Read more…]
Q: Doing one high-rep set first before heavy sets is your MMX method for more fast-twitch fiber activation and growth. Isn’t that first high-rep set just a glorified warmup set?
A more accurate word is “focused” or “targeted.” Why? Because you get the benefits of multiple lighter warmup sets with that one slow-twitch-exhaustion (STX) set, using 20-plus reps to failure… [Read more…]
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… [Read more…]
Q: I tried Arnold’s method of using a high-rep set to end my major exercises, like bench presses, (Ultimate Power-Density Mass Workout e-book, Chapter 1). But I’m just too fatigued to feel the target muscle on that last set. After reading about Doug Brignole’s 50-40-30-20-10 method in Chapter 4, I was thinking about using that on an isolation exercise to feel the target muscle better, like crossovers for chest after bench. Is that a good idea?
A: It could be, but you left a lot of variables out. For example, how experienced are you? That amount of work may be too much. How many days per week are you training each muscle? If it’s once, that amount of volume may work well, if it’s twice, maybe not.
[Read more…]Q: You offer up the Brazilian study that shows doing a single high-rep set to failure before heavier lower-rep work produced more hypertrophy than standard training (multiple sets at 75% 1RM). But in the Ultimate Power/Density Mass Workout e-book, you mention that Arnold used a high-rep set LAST—a “burn-out” set. So which way is better, high-rep set first or high-rep set to finish?
A: A good observation, but there’s something missing in your description of what Arnold used to do. Go back to the Power-Density e-book and read it again—Arnold typically used a pyramid, adding weight to each set. And on his first set, he used a light weight for 15 reps, then a SLIGHTLY heavier weight for set 2 so he got 12 reps…
[Read more…]Q: At your suggestion, I’ve been including higher-rep sets in many of my workouts. I’m seeing much more size and vascularity. My question is, do sets of around 20 reps work because I’m getting growth in more slow-twitch fibers or are the fast-twitch ones getting larger as well?
A: Yes, both—and as bodybuilders, we want to maximize ALL hypertrophic pathways, even size in the slow-twitch fibers. Higher-rep sets also give you anabolic hormone surges…
According to Brad Schoenfeld, Ph.D., who conducts studies on muscle hypertrophy,
[Read more…]We get the stronger = bigger question a lot—and there’s no question that getting stronger will build some size—note that we said “some.” To clarify, here’s an excerpt from our best-selling e-book The Super-Size Crash Course…
“One of the biggest reasons muscle growth is so slow in most cases is the simplistic myth that strength equals superior size. There’s more to it than that. Trying to move big weights for a few reps does very little for ultimate muscle size. Are you shaking your head? Check this out…
[Read more…]Q: I train each muscle once a week with about 15 sets. I got some good gains when I first switched to it, but I seem to have stalled due to some lagging muscle groups. Should I swap in new exercises or what? I don’t really want to change my split [training each muscle once a week].
A: Well, how about working some muscles once a week with your normal 15 sets, then do a second “mini” workout during the week? It’s a great mini-max strategy for major muscle gains…
For example, take your two worst lagging muscle groups and add a second mini-workout for each later in the week. Just add it to the end of one of your other workouts. The mini should take you only an extra 10 to 15 minutes…
Say you work quads on Monday with your 15 sets. On Thursday, after your arm workout, tack on a mini-quad attack. You can use any of the mini routines in the MMX Fast Mega-Mass e-book…
For example, you no doubt did squats at your major workout, so your mini could be leg extensions supersetted with sissy squats. Notice that you do both exercises at the same station, and with only two to three rounds, it will take you about 10 minutes.
Or, if you’re more of a masochist and used free-bar squats at your main quad workout, how about hitting the Smith machine for your mini. You could do feet-forward front squats to get at hams and quad for five reps. Then rack it, set the bar on your shoulders and do regular Smith squats with your feet under your hips. Talk about major quad growth burn. Two rounds will take you 10 minutes or less.
Other options from the MMX e-book include antagonist supersets, one-exercise rest/pause or Progressive-Speed 6X (different rep tempos over six quick sets), and even 10×10 (grueling—not for those who can’t stand the pain of muscle burn).
Till next time, train hard—and smart—for BIG results.
—Steve Holman and Jonathan Lawson
www.X-Rep.com
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