Dedicated to Your Physical Transformation
Dr. Jacob Wilson, who used to write for Iron Man when we worked there, recently performed a study with a technique we have recommended over the years—stretch holds, or Stat-X.
Dr. Wilson calls it “intraset stretching.” In his study, the subjects who included intraset stretching DOUBLED muscle thickness compared to those who did not use it. Amazing. [Read more…]
Q: I am a fan of your mass tactics like X-Fade, Static X and, of course, X Reps. You often list the ones you use in a workout, but often you list a 4X sequence as (4×10 + StatX). Do you do the [end-of-set] static hold on all sets, some sets or just the last set?
A: We never use those end-of-set mass tactics on more than the last two sets of a 4X sequence. And usually, it is only one unique set… [Read more…]
Q: What’s your opinion of low-rep sets, like singles, doubles, and triples? Will they help me build more muscle?
A: Low reps are more for developing strength, but indirectly they can help you add size. We say indirectly because low-rep sets help you develop neuromuscular efficiency, or better nerve force. Eventually, that can help you activate more muscle fibers on your higher-rep muscle-building sets…
However, there are safer ways to build neuromuscular efficiency—like end-of-set X Reps and/or end-of-set static holds (StatX)…
For example, on decline bench presses say you hit full-range exhaustion at around rep nine. Lower to the semi-stretch point near the bottom of the stroke and pulse with eight-inch partial reps. If you can’t do any on your own, have your partner help you with three to five normal-speed X Reps…
If you don’t have a partner, slowly lower your last rep, using a six-second negative, and stop at the semistretch point, just above the turnaround, and hold for as long as possible. Obviously, you need a Smith machine for declines so you can rack the bar in the low position after your StatX. For squats, be sure you’re in a power rack with safety pins set properly.
We’re not big fans of low-rep sets because we’re not powerlifters; we try to leave our egos at the gym door. Several years ago, our egos got the best of us, and we just had to squat 500 pounds. We both finally did it for a few reps—but our legs didn’t look bigger or better. That’s not the worst of it. We accrued so much spine-compression damage that to this day both of us have back problems. We feel like dumb-asses for that lack of common sense…
Remember, you need to be injury-free to train consistently and intensely to make the best muscle gains possible. That’s why we suggest you use X Reps and/or StatX instead of dangerous low-rep sets. Five reps on a set is as low as we ever recommend—and that’s rare. You don’t need low reps to build maximum muscle, as Jonathan’s results show…
Note: For more on X Reps and StatX training, see The X-traordinary X-Rep Workout e-book.
Till next time, train hard—and smart—for BIG results.
—Steve Holman and Jonathan Lawson
www.X-Rep.com
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