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)
Q: I’ve been training hard 5 days a week for almost a year. I decided to try the Anabolic Reload Mass Workout, and after the weekend off and then only 1 workout, I swear I look bigger with new muscle size. Is it my imagination? With this workout I’m doing less volume, but I am using the high-to-low STX method with a slower negative, 1/3 tempo, on ever rep. I’m more sore than I’ve been in a while, but is it really possible that I’m bigger already?
A: It’s not only possible, it’s very probably — reality and NOT your imagination because of a few things that are happening to induce new, immediate hypertrophy… [Read more…]
Q: I find it exciting that type-1 endurance fibers are also capable of showing a significant level of muscular hypertrophy. I’ve already seen significant new growth using the high-rep-set-first method from Anabolic Reload. My question is, Won’t a slow-mo style on that first set work just as well, like your X-centric method [7-second sets] and be good change to gain, and maybe even double your growth?
To clarify, the high-rep set first helps trigger growth in the slow-twitch fibers AND also pre-fatigues those fibers so you get better fast-twitch activation on the heavier sets that follow. Very efficient for hyper-hypertrophy, a.k.a. freak-physique mass that can double your growth potential… [Read more…]
Q: I like the idea of training quads by doing front squats supersetted with back squats. My quads get almost a pre-ex effect from the strict fronts, then my glutes get better leverage on the backs to drive my quads for more growth. But I’m not very strong on fronts and can get a lot of reps when I immediately go to back squats after. Should I just do high reps on the back squats–say 6 on the fronts and 12-15 on the backs? [Read more…]
Q: I love the 4X mass method. I’ve been using it for a month, and I feel and look bigger and better. My question is, When I start a 4X sequence, what do I do if the weight is way too light on that first set? Should I just do 10 and then add weight for my next 3 sets? I don’t want to waste that first set.
A: You could do that. Or here are 3 ways to do it that we like better… [Read more…]
In the past we’ve mentioned how changing tempo on each set can produce huge growth effect.
For example, you do you first set X-centric (lift in one second, lower in six), your second in standard style (lift in one second, lower in 3) and your last as a speed set (each rep in 1.5 seconds)… But can you fuse two for a killer double-speed muscle growth combo-to-grow method? Yes…
Slow down to speed up muscle gains
Q: I just got your X-centric Mass Workout. Read it through in one sitting–one of your best e-books by far. My question is, you have a number of workouts, and you always have only one X-centric set [lift in one second, lower in six]–on the last one in a sequence. Can I do more than 2 X-centric sets? And what about doing them first instead of last?
A: An X-centric set is a great way to finish off a 4X sequence. Or to do it as your last set when you’re doing standard sets so you can really feel it, fry it and grow… [Read more…]
Q: Your Progressive-Speed 4X concept has really helped me get bigger and stronger in only the four weeks I’ve been using it. I’ve been doing mostly compound exercises with X-centric on the first set, two standard sets, and speed on the last one. I notice you’ve been doing two X-centric sets instead of one. Is that better?
A: It’s not necessarily better–it’s just another variation. You can use any of those rhythm method tempos within a 4X or even 3X framework. [Read more…]
Q: I really like X-centric sets [lifting in one second and lowering in six]. Great muscle feel and pump. I’m getting ready to use a version of the Heavy/Light program in X-traordinary Muscle-Building Workouts I just got. My question is, If I want to use an X-centric set or two for each bodypart, should they go on heavy day or light day?
Q: I notice that you have been adding one X-centric set to the end of each bodypart workout. Is that enough to get the trauma necessary for myofibrillar thickening for muscle size?
A: Well, that’s part of the experiment. The idea is to train each muscle directly once a week–and hammer it with enough trauma so it requires seven days of recovery. Here is what Steve is trying, and it might help you swell your muscle cells… [Read more…]