Q: The new OMYM2 is the best workout info I’ve seen in a good while. I’ve been using Speed Sets, but I’m wondering if they are effective after heavy sets, like after an 8-rep set. Or are Speed Sets only useful if the first set is performed with 15 to 20 repetitions as in STX? [Read more…]
Q: After my 20-rep set with a 1/3 tempo on the ideal exercise, I rest 20 seconds, then do a Speed Set (1.5-second reps) on that exercise. You say that you get 10 or fewer Speed Set reps, but I get 13, sometimes more. Should I cut my rest down to 10 seconds so I get fewer reps on my Speed Set? [Read more…]
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’ve been doing most of my ideal exercises on a cable machine, the type with the adjustable arms. One problem is that after my initial [1/3-tempo] 20-rep set, the Speed Set that follows doesn’t feel quite right. It may be cable drag. Getting the right [1.5-second] rhythm on the speed reps is difficult. It seems like I’m forced to stop the set early. Any suggestions?
A: Cable drag can be a problem on some exercises when you’re attempting faster reps. There is a hack… [Read more…]
Great shot of young Arnold daring his boss to fire him as he shows up to the office shirtless yet again. [Read more…]
Here’s a quote from former bodybuilder and physique coach Scott Abel, who has been in the industry for more than 30 years… [Read more…]
Yesterday I mentioned why it’s best to do the first set of your ideal exercise with a 1/3 cadence…
The first set acts as a warmup, a slow negative appears to have hypertrophy benefits, a slower-rep set exhausts the slow-twitch fibers transitioning to fast-twitch on the last reps and from the very first rep of the Speed Set that follows. [Read more…]
Q: Speed Sets [1.5-second reps] feel great and are working. Just wondering why not do the first high-rep set with speed to get at more fast-twitch fibers. Or how about all sets in the entire workout in Speed style?
A: Have you been watching elite-bodybuilder training videos? Mr. Olympia winners like Jay Cutler use a rapid-fire cadence on almost all of their work sets… [Read more…]
Speed Sets—with 1.5-second controlled reps—are a big part of the Old Man, Young Muscle workout. Most of the top bodybuilders have been using them throughout their careers due to instinct—like Arnold.
Another is eight-time Mr. Olympia Lee Haney. Here’s what he had to say in a recent interview (photo by Michael Neveux)… [Read more…]
For older bodybuilders, haphazard training is more of a threat than ever—if they’re not on anabolic steroids that is…
The older you get, the more precise and efficient your training should be to avoid over-stressing your recovery ability and creating excess muscle damage. [Read more…]