SST System for Accelerating Muscle Growth

The SST (Sarcoplasma Stimulating Training) system, created by high-performance coach Patrick Tuor, is a training methodology designed to accelerate muscle growth. This system focuses on stimulating the sarcoplasm, the fluid within muscle cells that provides energy during workouts. The primary goal of SST is to maximize muscle hypertrophy through techniques that fatigue the muscle and increase cell volume, resulting in faster growth.

Scientific Study ⁽¹⁾

Brazilian scientist Fernando Noronha de Almeida led a study published by the United States National Library of Medicine on a new training method that stimulates sarcoplasm (a fluid in muscle tissue), benefiting muscle size and thickness.

Twelve men completed three resistance training protocols in a randomized sequential order. The study concluded that the SST method generates greater muscle tension with very short rest periods, which leads to increased fluid and nutrient accumulation in the muscles, known as sarcoplasm. This approach allows muscles to appear larger in less time, although it does not necessarily increase muscle strength.

How Does the SST System Work? ⁽²⁾

SST is based on a combination of standard repetitions and advanced intensity techniques to bring the muscle to total fatigue. This is achieved through three phases in each exercise:

1. Controlled Repetition Phase (8-10 repetitions): The exercise is performed with complete control of the movement, focusing on the mind-muscle connection and technique. This is where muscle fatigue begins.
2. Fast Descent Phase (5-6 repetitions): After the controlled repetitions, the speed of the reps is increased to create a higher energy demand and continue fatiguing the muscle more dynamically.
3. Active Rest Phase (10-15 repetitions): Finally, the weight is reduced, and additional reps are performed to muscle failure. This phase completely depletes the muscle’s energy reserves, forcing the body to adapt and increase sarcoplasm.

Benefits of the SST System ⁽²⁾

SST offers several key benefits for those looking to gain muscle mass more quickly:

• Greater muscle stimulation: By alternating between different intensity phases, the muscle fatigues more efficiently, maximizing growth.
• Increased sarcoplasm: The technique is designed to expand the volume of sarcoplasm, leading to a visible increase in muscle size.
• More time under tension: This system keeps the muscles under tension for longer, which is essential for activating muscle growth.
• Improved focus and mind-muscle connection: During the controlled phase, emphasis is placed on technique and connection, which can improve muscle activation and prevent injury.

Example of an SST Routine

Basic SST routine for chest and triceps:

Bench press:

• Phase 1: 8-10 controlled repetitions.
• Phase 2: 5-6 fast repetitions.
• Phase 3: Reduce weight and 10-15 reps to failure.

Incline dumbbell press:

• Phase 1: 8-10 controlled repetitions.
• Phase 2: 5-6 fast repetitions.
• Phase 3: Reduce weight and 10-15 reps to failure.

Dips:

• Phase 1: 8-10 controlled repetitions.
• Phase 2: 5-6 fast repetitions.
• Phase 3: Reduce weight (use of elastic bands or assistant) and 10-15 reps to failure.

Patrick Tuor

High-performance coach

Recommendations for Maximizing Results with SST

a) Proper nutrition: Make sure to consume a diet rich in protein and sufficient calories to support muscle growth.

b) Rest and recovery: It is crucial to allow enough recovery time between workouts. Make sure to sleep well and give your muscles time to repair.

c) Supplementation: Creatine, branched-chain amino acids (BCAAs), and protein powders can help optimize SST results.

Conclusion

The SST System is an advanced training technique designed to maximize muscle growth in a short period of time. By combining intensity phases and different execution speeds, SST is ideal for those looking to take their workouts to the next level and efficiently gain muscle mass.