dormant muscle fibers Archives

Speed Reps—Quick Mass-Training Tip

Q: What’s your opinion of loosening exercise form at the end of a set to get a few more reps? Like on curls I keep the reps strict for the first six or seven, then I use some upper-body motion to complete two to three more reps. I’m using the 4X method, so the weight [throughout the 4 sets] is only moderate, not heavy. I’m only using momentum to fight the fatigue buildup at the end of the fourth set. Is that okay, or should I keep my reps strict through the entire 4X sequence?

A: Because the poundage is moderate on a 4X sequence, that’s all the more reason to keep it strict all the way through. Momentum will only take the tension off the target muscle. A very SLIGHT form alteration is acceptable, but keep it as strict as possible to the end of the fourth set… [Read more…]

Speed sets and muscle growth—key exercise exceptions

Q: I tried DP 4X (downward-progression 4X) on my big midrange exercise with a speed drop set after the last one. Wow, what an amazing feel and pump. I do behind-the-neck presses for delts. Can I use speed sets on those too if I’m careful?

A: You could—but you may end up needing rotator cuff surgery… [Read more…]

Chisel in Freaky Muscle Size and Detail

Q: I’ve been using X Reps for about a month now, and I’m noticing new muscle in places like my inner chest and lower lats. Even my lower biceps are higher and fuller. Is that normal? I love X Reps!

A: While X Reps—end-of-set partials at the semi-stretch point of an exercise—are excellent at keeping tension on the muscle and activating dormant muscle fibers, they can bring out size and detail with new muscle density at the insertion point, such as the inner pecs… [Read more…]