Q: Researchers say that the most important reps of a set are the last ones, which slow down. But when I do a Speed Set [with 1.5-second reps], none of the reps are slow toward the end. I hit a wall and have to terminate the set. Am I doing something wrong? [Read more…]
Speed Sets to Pack On New Muscle
In the last training newsletter, I mentioned that I was always perplexed that the biggest bodybuilders did most of their sets with a fast rep tempo.
Even high-intensity advocate Mike Mentzer, who preached lifting in two seconds and lowering in three to five, used a faster tempo much of the time—1.5 to two seconds per rep. [Read more…]
Move Fast for More Mass: Neurophysiologist
Readers of this newsletter sometimes send me research articles on topics I’ve discussed.
One who is always on the money is astute reader Steve (no relation to me, Reeves, or McQueen). His recent toss to me was by neurophysiologist Chad Waterbury, and it has to do with Speed Sets—fast reps… [Read more…]
Quick Workout Fix to Add Mass Fast
Yesterday I discussed how neglecting stretch loading is perhaps the biggest muscle-building mistake you can make.
Too many bodybuilders focus on flex contractions, like the top of a leg extension. That isn’t nearly as good as stretch to trigger a growth reaction… [Read more…]
Stretch-Mass Acceleration
Q: Your discussion on Speed Sets has me experimenting. Should I do the second set of each exercise with those 1.5-second reps? That would give me half my sets in regular 1/3 tempo and the other half Speed. It seems like that would help reduce damage overall from negative-stroke work.
A: That will be an interesting experiment to see if you start to add mass faster due to reduced damage from fewer so-called “garbage negatives”…
They’ve been called that because even on sets to failure, at the end the negative stroke is still fairly easy—not enough resistance to tax the muscle much but still doing damage as the actin-myosin pairings drag over one another causing “friction.”
Speed Sets eliminate those garbage negatives as the eccentric stroke is quick—less than a second; however…
One type of exercise I don’t recommend Speed Sets for is most stretch-position moves, like incline curls, dumbbell flyes, etc. (For a complete list of stretch exercises, see the Positions-of-Flexion Exercise Matrix on pages 42 and 43 of Old Man, Young Muscle.)
The reason is that putting the target muscle in a fully elongated state makes it more vulnerable to injury, as in tendon tears, etc. But…
You can do the stretch moves slightly faster than 1/3—for example 1/2 or even 1/1.
Just stay in complete control of the weight—no heaving, jerking or throwing. Remember, 1/1 means lift in “one-thousand one” and lower in “one-thousand one.” That’s still a controlled tempo…
Use your best judgement as to which stretch exercises you feel are the safest for a faster rep speed. For me and my bum shoulder, for example, doing dumbbell pullovers faster than 1/3 is a no-no.
While 1.5-second reps are my ideal choice for Speed Sets, any increase in negative-stroke tempo should produce a reduction in muscle damage with more recovery substrates left for mass accumulation. At least that’s the theory.
Sculpt your perfect physique: Get the ideal exercise for each muscle, the best stretch and contracted add-on moves for ultimate mass, complete 35-minute workouts, exercise start/finish photos, and details on building muscle fast and efficiently in 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
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New Look at Rep Speed and Muscle Growth (studies)
Q: You said that maybe doing sets with a slow negative on each rep causes too much damage and can impair growth. But don’t studies show that lifting in one second and lowering in three seconds on all sets is best for mass?
A: My point is that a 1/3 tempo is the best rep speed for a few of your sets for each muscle; however… [Read more…]
Speed Set Mass Jack?
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…]
“Speed” Your Mass Gains
Q: I haven’t seen you mention Speed Sets in the newsletter. Are you still using them? You have them in Old Man, Young Muscle.
A: In the spirit of change to gain, absolutely. I generally do speed reps on the last set for a body part…
While studies show that the best rep tempo for building mass quickly is lift in one to two seconds, lower in three, using a different cadence can produce unique size effects… [Read more…]
Mass Tip: Change each set to fire your size-building jets
Do you do every set the same way? You know, same rep tempo, same hand spacing same rest between sets?
Our motto is “change to gain” because it takes something unique to add more mass to your physique. Here’s a good example of making a change on each set. On seated biceps concentration curls…
[Read more…]Max-Muscle-Size Study: Rest Between Sets—is short or long best?
Q: Your 4X mass method has 35 to 45 seconds rest between sets. I’ve seen research that longer rests between sets can be better for strength and muscle growth. What’s your take on that?
A: Legendary trainer Vince Gironda, the Iron Guru who trained Mr. Olympias as well as Hollywood stars to build muscle fast, first got us into reducing rest between sets for muscle growth—he called it Density Training…
[Read more…]