Dedicated to Your Physical Transformation
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: 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…]
Q: You’ve said that the way you train now is because you’re older. I totally agree: limit the risk and build/maintain muscle without devoting tons of time to your workouts. With your experience and what you’ve learned, would you still train like you do now if you were in your 20s or 30s?
A: Yes and no. I would probably use my current limited-volume STX workout for each muscle once a week; BUT… [Read more…]
Trainer and biomechanics expert Paul Carter was mentioned and pictured in a recent newsletter. Here’s another shot of him. [Read more…]
Last week’s newsletter on fiber-type activation during a set was thought-provoking. If you missed that…
Slow-twitch fibers generate ATP for power via aerobic metabolism—with oxygen (illustration by Larry Eklund)… [Read more…]
Q: I understand the benefit of the high-rep-set-first STX method. But for me the pain is unbearable when I get past 12 reps. Will 12 work to exhaust the slow-twitch fibers so that fast ones are better initiated on the second [lower-rep] set?
A: I feel your pain. It does hurt—and some trainees have a lower tolerance than others… [Read more…]
Even at only 5’2”, Danny Padilla was still one of the greatest bodybuilders of the Golden Era. Here he is, looking like the perfect Tesla hood ornament. Elon? [Read more…]
Not many people know this, but women used to pay Arnold to sit behind him and watch him rhythmically flex his buttocks. [Read more…]
Here’s a shot of Danny Padilla doing the River Dance, an Irish jig believed to be the secret to massive leprechaun legs. [Read more…]
