Q: You guys are awesome! Anabolic Reload put a half-inch on my arms in less than a month. My arms have always lagged, so I’m blown away. I hit each muscle twice a week with about 12 sets. I didn’t want to reduce my sets on all, so I just did [STX] for arms. I started with the high-rep set followed by a heavy set, then I added a rest/pause every arm workout like the program says. My sleeves got tight almost immediately. Just want to thank you for getting my puny arms up bigger than they’ve ever been. I plan on trying this for each muscle through the winter.
Using STX, the Anabolic Reload method, for one or two muscle groups at a time for a month is a great idea. And we’re glad you’re excited about the results. Staying crazy motivated is a big part of big gains, but…
While your arms no doubt got new growth from more slow-twitch hypertrophy, they also got larger because you allowed them to finally recover. What the heck are we talking about?
Think about it. You were doing 12 sets for your arms—and you were also doing 12 sets for your chest, back, and delts. Those muscle groups involve lots of biceps and triceps work.
In other words, you were probably doing double or triple the sets for your arms each week as for other body parts. No wonder they were lagging.
In Chapter 7 of Anabolic Reload, we tell the story of Arthur Jones, creator of Nautilus machines, and how he claimed that he could put a full half inch of permanent muscle size on any bodybuilder’s upper arms after only one workout.
The key was that almost every bodybuilder is overtrained, especially arms. After a few days of rest, he had them use only a few precise sets with negative emphasis—slow lowering—to allow cumulative growth to finally occur AND to trigger some inflammation.
With that method, Jones never failed to make AT LEAST a half inch of new permanent arm muscle size to appear after only one quick, focused workout.
And sometimes it was more than a half inch with up to a full inch of new arm muscle size. That’s part of what you’re experiencing—but it’s also no doubt lots of new slow-twitch fiber growth as well…
As trusted bodybuilding researcher Jerry Brainum recently said…
Emerging evidence shows that the muscle fibers most affected when training with lighter loads and higher reps are type-1 muscle fibers. These fibers are often referred to as ‘endurance fibers,’ since they are slower to fatigue compared to type-2 muscle fibers. It was thought that most muscular growth resulted from a hypertrophy of type-2 muscle fibers. While this is still true, it’s now known that type-1 fibers are also capable of showing a significant level of muscle hypertrophy.
So continue with your Anabolic Reload experimentation for new freaky mass creation, and let us know when you get that full inch of new arm muscle.
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Till next time, train hard—and smart—for BIG results.
—Steve Holman and Jonathan Lawson