Dedicated to Your Physical Transformation
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…]
Q: You said that maybe doing sets with a slow negative on each rep causes too much damage and can impair growth. But don’t studies show that lifting in one second and lowering in three seconds on all sets is best for mass?
A: My point is that a 1/3 tempo is the best rep speed for a few of your sets for each muscle; however… [Read more…]
We’re not going to beat around the bush. The dumbest thing you can do if you want extreme mass is to believe there’s only one way to build muscle. You know, a stubborn narrow mind that is set on “this way is the only way.” For example…
Do you train each muscle group with a number of sets once a week? It’s a popular trend in bodybuilding—chest on Monday, legs on Tuesday, arms on Wednesday and so on. That can work—for a while. Then you adapt… [Read more…]
Q: I’ve been using a drop on my last set, and I do speed reps on that lighter drop. It works great for finishing an exercise, but I’m wondering if I should do it on stretch-position movements, like stiff-legged deadlifts for hamstrings or overhead extensions for triceps? It seems like the proven anabolic effects of stretch with the fiber shock of speed reps would be an excellent mass combo.
A: X-celeration, or speed, sets are much more dangerous with stretch-position exercises because the target muscle is fully elongated. That said, we do use it from time to time, but not with a 1.5-second-per-rep tempo. It’s more like a 1/1 or even 1/2—lift in one second and lower in one or two seconds. [Read more…]
Q: The program you outline in the Super-Size Crash Course that put 18 pounds of muscle size on Jordon [Williamson] had him use some heavy pyramid training in Phase 1, but only moderately heavy Downward-Progression 4X in Phase 2. To keep gaining, would you have someone cycle back to Phase 1 for more heavy pyramid training?
A: First we’d probably ask what you’re motivated to do. That’s because nothing breeds more muscle size like the fire to train… [Read more…]
