Q: I saw a study that says resting longer between sets produces the most muscle gain. So should I increase the 30-second rests in the STX workouts in Anabolic Reload to 1 1/2 to 2 minutes for best rest results?
A: We’ve seen that study, and it’s right on. But it doesn’t refute our 30-second rests in the Anabolic Reload STX workouts. Why? It has to do with what you’re trying to accomplish with the earlier sets in a sequence and how muscle fibers fire…
For example, in standard-set heavier workouts, like the ones we rotate into the Anabolic Reload program, you rest 2 minutes between sets. Longer rests are necessary for full fast-twitch recovery when doing a series of heavy sets…
The short rests are ONLY for STX workouts. Here’s why the rests between sets are different…
When doing a series of standard all-out heavy sets after a warmup, you’re striving to get to fast-twitch muscle fibers on each of those heavy sets, so the best rest period is longer…
That is not what you are trying to accomplish with the first light set or sets in STX and 4X…
STX and 4X are about fatiguing more SLOW-twitch fibers first. The short rest forces more fast-twitch firing on the harder and/or heavier sets that follow.
It’s as if you’re doing an extended rest/pause set–and you prime an EXCESSIVE amount of fast-twitch fibers to fire on the second stage–the harder sets or heavier sets that follow…
You are optimizing the muscle-fibers’ activation progression, slow-twitch to fast-twitch. That’s the Size Principle of muscle-fiber recruitment–the fiber-activation domino effect…
So with 4X, it’s a series of easy 10-reps sets that fatigue the slow-twitch fibers with the best rest period being short. With STX it’s the single high-reps set that pre-fatigues the slow-twitch fibers and primes fast-twitch recruitment, so best rest is a bit longer…
The Brazilian study that we discuss in Anabolic Reload showed the fast-twitch-priming effect from using a high-rep set first. The result was more muscle growth as compared to standard heavy-set work.
Also, the STX method hypertrophies the slow-twitch fibers as well triggering rapid fast-twitch growth. That’s important for freak-physique results because, as researcher Jerry Brainum said recently…
It’s now known that type-1 [slow-twitch] fibers are also capable of showing a significant level of muscular hypertrophy.
Still, standard, longer-rest, heavy sets produce excellent results as well, so why not get the best mass gains from both?
Bottom line: If you’re doing a series of heavy sets, as in the Friday workouts in Anabolic Reload, use longer rests between–1 1/2 to 2 minutes. For the STX workouts that prime hyper fast-twitch activation, use 30-to-40-second rests between the high-rep and low-rep sets.
It’s change to gain plus ultimate muscle-fiber activation for freak-physique mass creation.
Check out the new Anabolic Reload Mass Workout e-book.
For more on the 4X mass method and programs… > 4X Mass Workout 2.0
Till next time, train hard–and smart–for BIG results.
–Steve Holman and Jonathan Lawson
www.X-Rep.com