STX Archives - X-REP.COM

Lower Reps Slow to Grow?

Should you do your reps with 3-second negatives to get the most growth from a set? [Read more…]

Mr. America Doug Brignole’s Training, Part 9

Researcher Chris Beardsley contends that short rests between sets can blunt the central nervous system…

In other words, you can’t reach as many high-threshold motor units on the next set or sets after only a rest of 1 minute vs. 3 minutes… [Read more…]

Q: The way you describe STX [a higher-rep set followed closely by a Speed Set] makes a lot of sense. But is it the best way to train for mass, or is it just the way you prefer to train? [Read more…]

More Muscle Girth With This…

Q: I’m growing again with STX. But I was thinking that instead of 15 to 20 reps on set #1, how about getting to the fast-twitch fibers faster with a heavier 8-rep set instead? Then lighten the weight and do a Speed Set for even more fast-twitch stimulation.

A: The higher-rep initial set is more efficient, safer and better for hypertrophy—especially for older trainees—for a few reasons… [Read more…]

Mass Mantra #71

Trainer and biomechanics expert Paul Carter was mentioned and pictured in a recent newsletter. Here’s another shot of him. [Read more…]

Speed-Set Mass Effects

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…]

Moment of Bodybuilding Zen 239: Lee Labrada Coaches Son Hunter

Here’s a great shot of Lee Labrada and his son Hunter exaggerating the size of the fish they caught on their recent vacation… [Read more…]

Low Reps, Less Damage, More Growth?

Q: I recently saw [hypertrophy researcher] Chris Beardsley say that high reps cause more damage than low reps due to calcium-ion accumulation from fatigue. Does that make you rethink the STX method? Maybe doing the first set heavier with lower reps for less damage would be better? [Read more…]

Merry-Go-Round Mass Workout, Pt. 2

In the last training newsletter, I was discussing my fireman son-in-law’s circuit workout and how he—and you—could use that idea with the OMYM workout… [Read more…]

Your Beer-Mile Lesson for More Mass

Fun Fact: In early July 2023, Canada’s Corey Bellemore won the gold at the Beer Mile World Classic in Chicago. The event is running a mile while slamming four beers. His time was an impressive 4:30.8. [Read more…]