Dedicated to Your Physical Transformation
Q: I just turned 55 and am a hardgainer type like you. I’ve read with interest your take on Speed Sets. Aren’t you afraid of getting injured doing plyometric reps at your age? I’m afraid to try them.
A: First, Speed Sets are not plyometric, which are explosive. They are controlled 1.5-second reps—no throwing or heaving… [Read more…]
Q: I remember a program years ago, I think it was called Cybergenics, that included explosive moves like jump squats. Do very fast reps increase muscle size like your Speed method?
A: You’re talking more plyometrics—ballistic reps. The Speed sets in Old Man, Young Muscle are just slightly faster regular sets using about a one-second lift and a one-second lowering—not explosive. [Read more…]
Q: Your last few newsletters on muscle damage have been interesting and have me rethinking some of my workouts. My question is, do you think the Speed Sets you have in the Old Man Young Muscle workouts are more damaging than regular sets? Should I keep doing them?
A: First, let’s establish that speed reps are not plyometric—they are not ballistic moves. In OMYM I describe them as slightly faster than the standard 1/3 tempo… [Read more…]
Q: I was reading one of your newsletters I saved, and you were talking about how bad it was to see people using fast moves with ballistic reps in the gym. But I’m pretty sure I’ve seen you guys recommend fast reps recently. What’s the deal—are they good or bad?
A: There is research showing that a faster tempo can help engage more fast-twitch growth fibers; however, our speed, or X-celeration, method is not throwing the weights… [Read more…]
