My new training program using the STX set and rep method from the Anabolic Reload Program.
I got this workout from the Anabolic Reload Program at:http://www.AnabolicReload.com
This is what I've been following over the past several weeks and I love it because it provides a unique muscle building twist on a very basic concept...
"Total Body Workouts done 3 days per week"
Now doing 3 total body workouts per week is nothing new, it's as old as the barbell itself.
But there are 2 things that make the Anabolic Reload Program stand out.
#1 - you're doing different exercises each time you go to the gym. Each training session is a unique 'Total Body Workout' so it keeps the workouts fun and interesting.
# 2 - you DO NOT train heavy!
With this program you do not train heavy in the traditional sense - by lifting a high percentage of your 1 rep max for low rep sets.
In fact, the way the program is is set up you'll hit muscular failure with much less weight than you normally lift for your heavy working sets.
Now I know you maybe thinking...
"Isn't that counter intuitive? Don't you need to lift heavy in order to maximize your gains?"
Yes and No... let me explain, getting stronger and lifting heavier weight is an important part of weight training. That's the basis for progressive overload.
The problem with that eventually you're going to get to the point where the weights get so heavy that they pose a real risk of serious injury.
To prove my point, just ask any experienced powerlifter, strongman competitor, weight lifter, etc. and they will be able to tell you horror stories about injuries they've had from heavy lifting.
I've been there myself... Over the years I've torn both biceps, I've also torn a muscle in my upper back, along with several minor shoulder injuries and muscle pulls.
So, while lifting "heavy" can be very productive in terms of maximum muscle stimulation. It's a double edge sword, because if you push beyond your limits and get injured, you can set yourself back weeks, or months, and in some cases you may never ever fully recover from your injuries.
That's why it's so important to find a way to stimulate the muscles for growth, while staying injury free in the process. Unfortunately, most guys don't learn this lesson until it's too late and they've already been injured... and I'm one of those guys :-(
With the Anabolic Reload Program we're going to change things around by pre-exhausting and stimulating the "Slow Twitch" muscle fibers first, before getting into working the "Fast Twitch" muscle fibers afterwards.
My workout programs tend to do the opposite. That's why you end up lifting excessively heavy weight and increasing your risk of injury in order to hit muscular failure.
So within the Anabolic Reload Program we're going to be using STX sets - which start with 20 rep sets to failure, using short rest periods, plus doing rest pause reps at the end.
This creates a lot of muscle stimulation and growth, without having to push excessively heavy weights. This way you your muscles end up doing the majority of the work, rather than placing unnecessary strain on your joints, tendons, and ligaments.
It's a simple, but brilliant concept, and I think you're going to like it
Here are the exercises that we're done in the first workout:
Standing Calve Raises
Dumbbell Bench Press
Pec Deck Flys
Lat Pull Downs
Bent Over Lateral Raises
Dumbbell Upright Rows
Side Lateral Raises
In the video you'll see the entire training session, including the pre-workout warm up, with an explanation of the sets and reps.
But if you'd like to get the entire Anabolic Reload Program and study it for yourself, just visit the link below to download a digital copy of the program at:http://www.AnabolicReload.com
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