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Best Rep Speed for Muscle Growth

Jonathan Lawson dumbbell pullovers - Best Rep Speed for Muscle Growth

Q: What is the best rep speed for muscle growth? I want to look like a bodybuilder/physique athlete, so I’m not that concerned with strength. I just want more muscle mass.

A: In The X-traordinary X-Rep Workout e-book we cite a study that attempted to determine the optimal rep speed for building muscle. It compared doing sets with a two-to-three-second positive and a two-to-three-second negative—about three up, three down—with sets using a power cadence, which is one second up and three seconds down. The power cadence produced the most mass in this study. [Int J Sports Med. 30(3):200-204; 2009.] [Read more…]

Filed Under: X Files Tagged With: anabolic, best rep speed for muscle growth, bodybuilder, building muscle, eccentric, fast-twitch, fat-to-muscle, fat-to-muscle workout, international journal of sports medicine, muscle biopsies, muscle fibers, muscle growth, muscle mass, myotatic reflex, optimal rep speed, physique athlete, protein remodeling, rep speed, semi-stretch, semistretch, ultimate fat-to-muscle, x-centric, x-centric mass workout, x-traordinary x-rep workout

Quick Fat-Burning Results

Jonathan Lawson concentration curl - Quick Fat-Burning Results

Q: I got The Ultimate Fat-to-Muscle Workout e-book and am amazed at the great information. I’ve already started applying it and am seeing quick fat-burning results (I can already see the top two rows of abs). My question is, Why didn’t you include diet information?

A: We wrote The Ultimate Fat-to-Muscle Workout as an e-training program. Its purpose is to explain the research on achieving a transformation via muscle microtrauma combined with growth hormone release.

[Read more…]

Filed Under: X Files Tagged With: abs, anabolic hormones, burning fat, continuous tension, diet, drop sets, fat burner, fat-burning nutrition, fat-to-muscle workout, GH, growth hormone, hormones, metabolic momentum, metabolism, muscular trauma, na, negative-accentuated, quick fat-burning, testosterone, ultimate fat-to-muscle, x-treme lean

Muscle-Building Dangers

Jonathan Lawson negative-accentuated Smith machine squats - Muscle-Building Dangers

Q: Is there a danger to ligaments and tendons with Negative-Accentuated sets [from The Ultimate Fat-to-Muscle Workout]? I’ve gotten fantastic results with NA sets [normal positives followed by slow, six-second negatives], but I recently shared that with a friend who tore a muscle in his shoulder doing heavy bench presses. He said that his orthopedist discourages the use of eccentric loading because of the stress on tendons and ligaments. I’m wondering if NA sets are safe, and can my friend who had prior shoulder injury ever incorporate NA sets to experience the great results I’ve gotten with it?

A: What the orthopedist is talking about is heavy pure-negative sets—where you overload the muscle with about 20 percent more than your normal weight. Someone helps you raise the extremely heavy poundage, and you lower slowly, fighting the overload through the negative stroke. [Read more…]

Filed Under: X Files Tagged With: anabolic, eccentric, fat-to-muscle workout, heavy negatives, ligaments, metabolism, microtrauma, muscle-building, muscle-building dangers, na, negative-accentuated, negatives, pure negatives, recovery, tendons, testosterone, ultimate fat-to-muscle

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