Gain strength and muscle without lifting heavier weights?
If you’ve hit a plateau in your training, this program may be just what you need to spark growth!
The Slow-Twitch X-haustion (S-T-X) Protocol is a unique training technique that departs from traditional methods.
To give you an idea of how the program works, I’ve included a sample workout using kettlebell squats below. First, you’ll select a weight with which you can perform 20-25 reps, and go to failure. After a 35-second rest, you’ll add enough weight to limit your second set to around 8 reps, and go to failure again. Finally, using the same weight, you’ll go to failure one last time after a 10-second rest.
Example workout, using kettlebell squats:
- Choose a weight with which you can get 20-25 reps (24k/53lbs, for example).
- Complete 22 reps.
- Rest for 35 seconds.
- Increase weight to 32k/70lbs for your second set.
- Complete 8 reps.
- Rest for 10 seconds.
- Using 32k/70lbs again, complete another 5 or so reps to failure.
As you can see, this workout will really challenge your legs. The key is that you will also get a stimulus that will help you gain strength/muscle by using the unique slow-twitch pre-exhaust technique, meaning you won’t have to use mega-poundages to achieve results.
If you’re interested in learning more about the science behind the S-T-X Protocol and the full program, I encourage you to check out the link below:
-> Gain strength and muscle, WITHOUT having to lift heavier weight
Here’s to making more injury-free GAINZ!
-Forest Vance, KettlebellBasics.net, ForestVanceTraining.com