Q: In Anabolic Reload, you show that your 3 Positions of Flexion for each muscle align with Brad Schoenfeld, Ph.D.’s 3 hypertrophy triggers. Very cool, and I really like the quick full-body workouts in that ebook too. Wondering if I could just split the 3 POF exercises for each muscle over the three workouts, like Monday, all midrange work; Wednesday, all contracted; and Friday, all stretch?
A: Great idea and, coincidentally, exactly how we’ve been training for a few months to give it a test run. Spoiler alert: Quick workouts, unreal gains!
We christened it “Pure-Positions” STX. This 3-way anabolic rotation has worked so well, we rushed to include it in our new e-book, The Freak-Physique Stretch-Overload Workout.
Why emphasize stretch? Because exciting new research shows that the all-stretch-position workout may be the most anabolic of all—or at least provide a unique, substantial layer of muscle size to get you bigger faster [Scand J Med Sci Sports, Jan 30, 2017]…
For the uninitiated, the 3 key hypertrophy triggers you must attack for optimal mass stimulation, according to Schoenfeld, are:
1) Mechanical tension (with heavier training) = POF MIDRANGE: squats, bench presses, etc.
2) Metabolic stress (by blocking blood flow [during sufficient tension time] for cell swelling) = POF CONTRACTED: leg extensions, machine flyes, etc.
3) Muscle damage (via microtears in the fibers) = POF STRETCH: sissy squats, DB flyes, etc.
So your Pure-Positions STX lat routine would be…
Monday (contracted): Stiff-arm pulldowns
Wednesday (midrange): Pulldowns
Friday (stretch): Pullovers
Notice that we put the midrange workout on Wednesday. Why? Because with pulldowns, rows, and presses you won’t need direct arm work at that Wednesday session.
Remember, compound-exercise midrange work is more taxing overall—squats, for example. That means it’s more conducive to growth and recovery if that all-midrange workout is shorter. Without direct arm work, you get that…
Plus, it’s incredible exercise rotation for mass creation, as you grind through each of Schoenfeld’s 3 hypertrophic triggers every seven days.
Results have been spectacular with only 30-to-40-minute workouts three days a week…
Note that stretch moves tend to create the most muscle damage, so doing the all-stretch workout on Friday gives your muscles two full days to recover—Saturday and Sunday.
This Pure-Positions STX program is solid science-based muscle-building at its most efficient.
It’s unique change to gain so you speed up the freak-physique mass train.
NEW: We’ve just released The Freak-Physique Stretch-Overload Workout, with new mass-building research and workouts supercharged with anabolic stretch moves and tactics, including Pure-Positions STX, Double-X Overload and T/NT (traumatic/non-traumatic). For a limited time, you can add it to your mass-building library, a $19 value, for ONLY $9 HERE.
Till next time, train hard—and smart—for BIG results.
—Steve Holman and Jonathan Lawson