AnabolicReload R1
AnabolicReload R1
AnabolicReload R1
ANABOLIC
RELOAD
MASS WORKOUT
Featuring
S-T-X for
Extreme
Muscle
Size
The Anabolic Reload Mass Workout was written to help you
achieve a muscular physique with sensible bodybuilding
strategies. Weight training and dieting can be demanding
activities, however, so it is highly recommended that you
consult your physician and have a physical examination prior to
beginning. Proceed with the suggested exercises and routines at
your own risk.
www.X-Rep.com
Homepage
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The Anabolic Reload Mass Workout
Contents
Introduction............................................................4
Chapter 2—Study 1:
High-Rep-First Mass Burst...............8
Chapter 3—Study 2:
Muscle-Training Frequency............10
Chapter 4—Study 3:
The Anabolic Switch........................12
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The Anabolic Reload Mass Workout
Introduction
“Be water, my friend." It's a famous line from the late
martial arts icon Bruce Lee that’s so very applicable to life
and bodybuilding. Keep moving, like water, or you become
stagnant—you must flow to grow. In the gym that means
change to gain.
For standard 4X you take a weight with which you can get 15
reps, but you only do 10; rest 35 seconds, then do it again—
and so on until you complete four sets. You go all out on the
last set. If you get 10, you add weight to that exercise at your
next workout. Simple—and amazingly effective.
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The Anabolic Reload Mass Workout
Because you use the same moderate poundage all the way
through, four sets with your 15RM, and only the last set is
to failure, you build muscle fatigue gradually until you crash
through the growth threshold—and you only have to use
moderate poundages, not spine-busting, joint-crushing loads.
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The Anabolic Reload Mass Workout
Steve
Jonathan
CHAPTER 1
The Size Principle
of Muscle Fiber Recruitment
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The Anabolic Reload Mass Workout
like mitochondria, glycogen, etc. Sarcoplasm
Myofibril
You want both for extreme growth in
the fast-twitch fibers (see the three
illustrations for a more complete
explanation).
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The Anabolic Reload Mass Workout
To summarize, performing a high-rep set first can…
The STX method: Pick a weight with which you can get 20
to 25 reps and go to failure. Rest 35 seconds as you add enough
weight to limit your second set to around eight reps. Go to failure.
Rest 10 seconds, then go to failure one last time.
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The Anabolic Reload Mass Workout
gains. Oh, and these were experienced lifters, not beginners...
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The Anabolic Reload Mass Workout
For example, leg presses at one workout, deadlifts at another and
squats on the third.
It's one more way this program will get you to flip the Anabolic
Switch: Exercise rotation for total hypertrophic activation.
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The Anabolic Reload Mass Workout
CHAPTER 5
3 Keys for Freaky Hypertrophy
Midrange.
Stretch. Contracted.
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The Anabolic Reload Mass Workout
With the Anabolic Reload program you will get 3-move POF
for each muscle group, but spread over the three workouts
each week.
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The Anabolic Reload Mass Workout
CHAPTER 6
Hypertrophic Progression
An important part of the
change-to-gain concept is
hypertrophic progression—
something about your workout
has to progress on an upward
trajectory.
Set 2: 8 reps
Rest 10 seconds, stay with same weight
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The Anabolic Reload Mass Workout
CHAPTER 7
The STX Anabolic Reload Program
You may be saying, "What, arms only once a week?" But that's
not really the case...
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The Anabolic Reload Mass Workout
What about working chest and back only twice a week? You're
actually working those muscle groups three times a week, as
you will include undergrip pulldowns and close-grip bench
presses for biceps and triceps, respectively, on Wednesday.
Now you may be used to more sets for each bodypart at each
workout; however, you're probably not used to training each
muscle three times a week. Remember the Schoenfeld study
and meta-analysis in Chapter 3 showing the anabolic superiority
of frequency.
Right off the bat he ordered the athlete to rest completely for
three full days to counteract the overtrained state that most
lifters are always in. After this recovery period, Jones put the
lifter through a full-body workout of 10 exercises, with the last
four to six sets devoted to arm blasting.
And that's what the STX Anabolic Reload program will do—
replenish your recovery and anabolic hormones to unleash new
growth after only a few workouts. Here it is...
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The Anabolic Reload Mass Workout
The STX Anabolic Reload Workout 1
Monday Poundage
Leg presses, 1 x 20, 1 x 8 R/P 5
Leg extensions, 2 x 7-9
Flat-back
hyperextensions, 1 x 20, 1 z 8 R/P 5
Leg curls, 2 x 7-9
Standing calf raises, 1 x 20, 1 x 8 R/P 5
DB bench presses, 1 x 20, 1 x 8 R/P 5
Machine flyes, 2 x 7-9
Pulldowns, 1 x 20, 1 x 8 R/P 5
Chest-supported
dumbbell rows, 1 x 20, 1 x 8 R/P 5
Bent-arm bent-over
laterals, 2 x 7-9
Dumbbell upright
rows, 1 x 20, 1 x 8 R/P 5
Seated laterals, 2 x 7-9
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The Anabolic Reload Mass Workout
The STX Anabolic Reload Workout 2
Wednesday Poundage
Deadlifts, 1 x 20
Seated calf
raises, 1 x 20, 1 x 8 R/P 5
Lateral raises, 1 x 20, 1 x 8 R/P 5
DB presses, 2 x 7-9
Pushdowns, 1 x 20, 1 x 8 R/P 5
Overhead extensions
or cable pushouts, 1 x 9
Close-grip bench
presses, 2 x 7-9
Machine preacher
or spider curls, 1 x 20, 1 x 8 R/P 5
Incline curls, 1 x 9
Undergrip pulldowns, 2 x 7-9
Incline hammer curls, 1 x 20, 1 x 8 R/P 5
Crunches, 1 x 20, 1 x 8 R/P 5
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The Anabolic Reload Mass Workout
The STX Anabolic Reload Workout 3
Friday Poundage
Squats* or
Front squats*, 1 x 8, 1 x 6 R/P 3
Sissy squats, 2 x 7-9
Stiff-legged deadlifts*, 2 x 10, 8 R/P 5
Leg press calf
raises*, 2 x 12, 10 R/P 6
Bench presses*, 2 x 8, 6 R/P 3
Flat or incline flyes, 2 x 7-9
Shoulder-width
cable rows*, 2 x 8, 6 R/P 3
DB shrugs, 2 x 10-12
Chins, 2 x 8, 6 R/P 3
DB pullovers, 2 x 10-12
One-arm cable laterals, 2 x 8, 6 R/P 3
Machine crunches, 2 x 10, 7 R/P 4
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The Anabolic Reload Mass Workout
STX Anabolic Reload Workout
Tips and Reminders
1) Rep tempo. Lift in 1 second, lower in 3. This "power
cadence," 1/3, produced the most mass in a comprehensive
2009 hypertrophy study: Int J Sports Med. 30(3):200-204. The
slow lowering produces more muscle damage in the target
muscle, while the more explosive positive activates more
growth fibers due to the myotatic reflex.
5) Duration. You can use this program for one to six weeks.
Use rest/pause progression as indicated in #4 above. If you use
it for six weeks, you may want to take five to seven days away
from the gym before training again with a new workout—or go
back to this workout with the 4X method in place of STX.
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The Anabolic Reload Mass Workout
CHAPTER 8
Old School, New Muscle
The Over-40 STX Workout
Steve, in When most bodybuilders
his 50s. reach their 40s, complete
recovery becomes harder and
harder to achieve. In order
to keep gains piling on at a
furious pace, a reduction in
volume is necessary.
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The Anabolic Reload Mass Workout
Over-40 STX Anabolic Reload Workout 1
Monday Poundage
Leg presses, 1 x 20, 1 x 8 R/P 5
Leg extensions, 1 x 7-9
Flat-back
hyperextensions, 1 x 20, 1 x 8 R/P 5
Leg curls, 1 x 7-9
Standing calf raises, 1 x 20, 1 x 8 R/P 5
DB bench presses, 1 x 20, 1 x 8 R/P 5
Machine flyes, 1 x 7-9
Pulldowns, 1 x 20, 1 x 8 R/P 5
Chest-supported
dumbbell rows, 1 x 20, 1 x 8 R/P 5
Bent-arm bent-over
laterals, 1 x 7-9
Dumbbell upright
rows, 1 x 20, 1 x 8 R/P 5
Seated laterals, 1 x 7-9
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The Anabolic Reload Mass Workout
Over-40 STX Anabolic Reload Workout 2
Wednesday Poundage
Seated calf
raises, 1 x 20, 1 x 8 R/P 5
Lateral raises, 1 x 20, 1 x 8 R/P 5
DB presses, 1 x 7-9
Pushdowns, 1 x 20, 1 x 8 R/P 5
Overhead extensions
or cable pushouts, 2 x 9
Lying extensions, 1 x 7-9
Machine preacher
or spider curls, 1 x 20, 1 x 8 R/P 5
Incline curls, 2 x 9
Seated dumbbell curls, 1 x 7-9
Incline hammer curls, 1 x 20, 1 x 8 R/P 5
Crunches, 1 x 20, 1 x 8 R/P 5
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The Anabolic Reload Mass Workout
Over-40 STX Anabolic Reload Workout 3
Friday Poundage
Sissy squats, 1 x 20
Squats* or
Front squats*, 1 x 8, 1 x 6 R/P 3
Stiff-legged deadlifts*, 1 x 15 R/P 7
Leg press calf
raises*, 1 x 12, 1 x 10 R/P 6
Flat or incline flyes, 1 x 20
Bench presses*, 1 x 8, 1 x 6 R/P 3
DB shrugs, 1 x 20
Shoulder-width
cable rows*, 1 x 8, 1 x 6 R/P 3
DB pullovers, 1 x 20
Chins, 1 x 8, 1 x 6 R/P 3
One-arm cable laterals, 1 x 8, 1 x 6 R/P 3
Machine crunches, 1 x 10, 1 x 7 R/P 4
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The Anabolic Reload Mass Workout
Over-40 STX Anabolic Reload Workout
Changes and Reductions
1) Volume. In Workout 1, many of the isolation contracted-
position exercises are down to one set instead of two. At
Workout 2, the opening high-rep set of deadlifts is gone
to minimize recovery drain. Plus, the compound midrange
exercises for triceps and biceps—close-grip bench presses and
undergrip pulldowns—are replaced with more isolated midrange
exercises: lying extensions and seated dumbbell curls. As for
Workout 3...
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The Anabolic Reload Mass Workout
My Updated Workout at Age 59
The Older You Get, The Less Work You Need
Let's face it, getting older is no picnic. But there is a silver
lining—and not just on the top of your head. LOL. It has to do
with going to the gym less often and perhaps even reducing the
amount of work you do at each session...
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The Anabolic Reload Mass Workout
Alternate Over-40 STX Anabolic Reload Workout
(Follow the workout order, but train two day a week)
Workout 2: Contracted
Leg extensions STX Method
Leg curls Use on every exercise
Standing calf raises Set 1: 20 reps to failure
Machine flyes Rest 30 seconds
Forward-lean DB shrugs Add weight
Stiff-arm pulldowns Set 2: 8 reps to failure
Seated lateral raises Rest 10 seconds
V-bar pushdowns R/P: 5 reps to failure
Concentration curls
DB wrist curls You can add on R/P sets
Planks to increase volume for
lagging muscles.
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The Anabolic Reload Mass Workout
STX Anabolic Reload Workout
Unfamiliar Exercises
1) <-- Sissy squats (quads, stretch).
Hold onto the side of the leg extension
machine or stable upright for balance.
Squat, keeping your thighs and torso on the
same plane until your hamstrings meet your
calves.
3) Pushouts -->
(triceps, stretch). Grab
the pushdown handle or
rope, face away from the
machine and lunge forward
until your torso is parallel
to the floor. Extend the bar
from behind your head to
out in front of the top of your head.
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The Anabolic Reload Mass Workout
CHAPTER 9
Reload for Ultimate Mass
While our very first e-book was titled The Ultimate Mass
Workout, that's really a more appropriate title for this one.
Because no matter how you choose to use it, you will get an
ultimate surge in muscle size.
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The Anabolic Reload Mass Workout
While the programs as they are listed are solid, don't be
afraid to make alteration or put your own spin on them. Just
don't get carried away with added volume. Remember, this is
anabolic "reload." Small additions are okay...
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The Anabolic Reload Mass Workout
MORE MASS-BUILDING E-BOOKS
X-SHOP: Find our original X-Rep e-book, as well as X Updates,
ab specialization and Positions-of-Flexion mass-training guides...
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The Anabolic Reload Mass Workout