Q: The Anabolic Reload Mass Workout, with a high-rep set first to fatigue slow-twitch fibers (STX), has helped me add six pounds of muscle in four weeks. Now I’m ready to go back to a three-way split, but the STX method worked so well that I want to keep using it, but after my heavy work. I’m in my 20s, so heavy weights is not a problem. Any suggestions? (Title: STX + SEX for Massive Muscle Growth)
A: That’s exactly why we love The Anabolic Reload Mass Workout for a two-to-six-week mass burst…
The high-rep set first fatigues slow-twitch fibers. Then when you follow with a short rest and a heavy set, you trigger more fast-twtich growth fibers to fire…
Plus, you get significant size increases in the slow-twitch fibers as well, which many bodybuilders tend to neglect. Remember what Jerry Brainum, trusted bodybuilding authority for more than 40 years, said recently:
It’s now known that type-1 [endurance] fibers are also capable of showing a significant level of muscular hypertrophy.
Both of those hypertrophy “layers” are obvious in a Brazilian study and reported on in the European Journal of Applied Physiology. After comparing a group using the high-rep set first (STX) with another group using standard sets–75 percent of 1RM, the researchers found that…
The men who started their workout with the light set built more strength than the men who trained their legs in the traditional way. The scans also showed that doing a set to failure with light weights resulted in a bigger increase in MUSCLE MASS.
Notice that this study showed that the high-rep-set-first group also built more strength, but we completely understand your need to drive up heavy poundages in the gym. Heck, we were in our 20s once and couldn’t get enough SEX–that is, Strength-Enhancement X-ecution. LOL! It shouldn’t be tough to convince anyone to use SEX for massive muscle growth.
And SEX, er um, training with low reps, can contribute to fast-twitch hypertrophy, so we give it the thumbs-up for you because you’re young. Just be careful (both with SEX for massive muscle growth and for recreational enjoyment).
Our suggestion is the X-centric Power-Density program on pages 21-23 in the X-centric Mass Workout. The split is…
Workout 1: Chest, Delts, Triceps
Workout 2: Quads, Hams, Calves
Workout 3: Back, Biceps, Abs
With that you can train three on, one off or two on, one off.
Another option is weekends off: Train Monday, Tuesday, Thursday and Friday — just follow the workout sequence, picking up with the next on Monday after the off weekend.
Each bodypart workout has you do a big compound, or midrange, exercise as a heavy “power” pyramid. You end with a set of slower negative-accentuated reps to insure total-fiber recruitment…
You follow with an isolation move but instead of 4X as listed, you’ll use high-rep-set-first STX–20-rep set to failure, rest 30 seconds, add weight, 8 reps to failure, rest 10 seconds, then rep out for 4 to 5 more.
So you’re combining both forms of training at each workout, but doing heavy compound power work first for a new mass burst = STX + SEX for Massive Muscle Growth.
> The X-centric Mass Workout is available for only $9 HERE.
Newest release: For more on mass-burst progression, a look at the latest hypertrophy studies along with a complete “ultimate-mass” program that incorporates ALL of that research, check out the new Anabolic Reload Mass Workout e-book HERE.
Till next time, train hard–and smart–for BIG results.
–Steve Holman and Jonathan Lawson