Q: I wanted to report on my progress. I’m 53 and am making the best muscle gains of my life using something you haven’t really discussed. I get bored easily, so what I do is one week I use the Over-40 STX workout [Anabolic Reload e-book] and the next week I go to the Pure-Positions STX program [Stretch Overload e-book]. I think it’s working so well because every week I am getting all three of the hypertrophy requirements but with different splits and exercise mixes. I swear my shirts are already tighter after only three weeks. Just want to thank you guys for my new gains!
A: Hmm, very interesting—and a novel approach. We usually suggest doing one of those programs for four to six weeks, then switch to the other for another four-to-six-week mass phase.
But who are we to argue? Sounds like alternating them is working off the charts for you in the over-40 muscle mass department. Exciting stuff! Now…
For those unfamiliar, the 3 hypertrophy requirements, as outlined by Brad Schoenfeld, Ph.D., that coincide with our three Positions of Flexion for each muscle, here they are…
1) Mechanical tension (with heavier training) = POF MIDRANGE moves: squats, bench presses, etc.
2) Metabolic stress (by blocking blood flow during sufficient tension time for cell swelling) = POF CONTRACTED moves: leg extensions, machine flyes, etc.
3) Muscle damage (via microtears in the fibers) = POF STRETCH moves: sissy squats, DB flyes, etc.
The above three pics show Jonathan hitting those three get-bigger triggers for lats: Pulldowns (midrange), pullovers (stretch), and stiff-arm pulldowns (contracted)…
With the Pure-Positions approach (Stretch Overload ebook) you do full-body workouts using one of the three exercises for each muscle:
So for lats, it would be stiff-arm pulldowns on Monday, pulldowns on Wednesday, and pullovers on Friday—each with the STX method…
Then the next week you go to the Over-40 STX workout (Anabolic Reload ebook), a mix plus a different split:
Monday (legs, chest, back, traps/delts): Midrange + Contracted
Wednesday (delts, arms, abs): Midrange + Stretch + Contracted
Friday (legs, chest, back, traps/delts): Stretch + Midrange
And we just noticed that you get the majority of stretch moves on Friday both weeks. That’s excellent because…
Stretch is the “muscle damage” leg of the three hypertrophy triggers. Getting a two-day rest over the weekend after those more traumatic workouts will boost recovery and thus allow more growth.
So we give your rotation-for-mass-creation plan two thumbs-up. Change to gain that’s off the chain!
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Till next time, train hard–and smart–for BIG results.
–Steve Holman and Jonathan Lawson
NOTE: If you haven’t seen our brand-new read-me page, it discusses slow-twitch exhaustion training, the key hypertrophic triggers, anabolic interference, the 5 Freak Physique Factors PLUS, you can get Size Surge, X-treme Lean, and The Anabolic Reload Bodyweight Workout FREE when you order the Anabolic Reload ebook for ONLY $15 HERE
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