I’m hooked on this 2-set-per-exercise full-body workout. Here’s the sequence: High-rep set, rest 40 seconds and add weight; 10-rep set,then reduce weight to set 1 and immediately crank out an X-cel, or speed drop set (1.5 seconds per rep). I used a few different exercises today. The workout is quick, and you can add an exercise for stubborn muscles, which I did for shoulders today…
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…]