Q: I have both Anabolic Reload and Stretch Overload, and I love the high-reps-set-first STX method. However, I’m 61 years old and am wondering if I should try only two mass workouts a week instead of three. Right now I’m using the Pure-Positions STX program from Stretch Overload, and so far I feel somewhat drained. I’m also sore all the time, especially after the Friday stretch workout. Any suggestions for this old guy seeking new muscle?
A: Interesting that you ask about two full-body workouts a week. Recently Steve, who is now 58, was forced to train on only Tuesdays and Fridays—and his gains took a leap forward during that time. Exciting stuff…
The reason? As we get older, our recovery ability slows—much like our nutrient-assimilation abilities and, um, morning wood. Lol.
We suggest you try a three-days-per-week schedule for one week each month. The other three weeks stick to only two sessions…
So one week out of every month you’d do as outlined in Chapter 4 of the Stretch-Overload ebook…
Monday: All Contracted
Wednesday: All Midrange
Friday: All Stretch
The other weeks you should alternate these two full-body mass-building regimens…
Tuesday: All Midrange
Friday: All Stretch
Tuesday: All Midrange
Friday: All Contracted
Notice that you emphasize the big multi-joint midrange exercises—training them every single week. Why?
Because the compound moves train many muscles at once. For example, bench presses not only train your chest but also your shoulders, triceps, and even lats to a degree.
That makes those midrange workouts very efficient with exceptional mass-building capability. The stretch and contracted workouts are mostly single-joint exercises.
You may be asking, “But isn’t that ebook about the importance of stretch overload for building mass? So shouldn’t stretch moves be emphasized?”
Well, stretch is proven to be a major component to maximum hypertrophy, as the studies we discuss in Stretch Overload verify…
The good news is that you DO get target-muscle stretch—or at least semi-stretch—on the big midrange exercises…
Back to the bench press: At the bottom of each rep, when the bar touches your chest, your pecs are stretched. No, not to the max as with flyes, but they are elongated enough to trigger the myotatic reflex, which activates more growth fibers.
Along those same lines, you get quad stretch with squats, mid-back stretch with chest-supported rows, lat stretch with pulldowns, and so on.
Plus, with multi-joint midrange exercises, you’re able to use more weight than with single-joint moves. So while it’s not full stretch, it is somewhat heavier semi-stretch…
That means you’re getting pretty decent stretch overload with midrange exercises every week.
Also—as mentioned in our last e-zine and Chapter 4—add the DB pullover-and-hammer-curl superset to the midrange workouts so you get semi-direct arm work—more triceps sweep and higher biceps peak.
This is a great size-building schedule for the older, bolder bodybuilder. It’s all about complete muscle recovery for new-mass discovery.
NEW: The Freak-Physique Stretch-Overload Workout contains 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). Add it to your mass-building library HERE.
Till next time, train hard—and smart—for BIG results.
—Steve Holman and Jonathan Lawson
www.X-Rep.com