Anarchy Xtreme Workout Program

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Anarchy Xtreme Workout Program 2018-01-01T14:43:31+00:00

We highly recommend you read the article “A Comprehensive Guide to Effortlessly Get a Strong & Lean Body” before starting the Anarchy Xtreme Workout.

It is also highly recommended that you do the Anarchy Workout first before even attempting the Anarchy Xtreme Workout.

Anarchy Xtreme Overview

Get ready for the most Xtreme strength and muscle growth of your life.

This workout is going to dramatically transform your physique to a whole new level.

We are going to be focusing 100% on transforming your body into a building a physique that is equivalent to that of a mutant or superhuman.

No worries, you won’t be going through any steroid injections or none of that crap.

This muscle building workout is WAY different from the traditional workouts you will see online.

The thing most muscle building workouts that you find online, free or paid, doesn’t quite understand the importance of aesthetics while bulking up.

Its all about the numbers for everyone, cuz thats looks cool on paper, although the athletes or editors of those workouts do look good and promote aesthetics in words but don’t quite fulfil the claims with their workouts.

The reason is because they want you to buy their supplement “regularly” in hopes to get in shape, which works as a passive income for themselves.

Furthermore, most mass building workouts are created with the main objective of an Estimated Time of Arrival (ETA) towards a goal, which in most cases, is goal weight.

By focusing on this, their workouts generally end up making people overfeed and unnecessary growth to the legs and butt, which are body parts that looks desirable on a woman.

We are not saying their workouts do not help you gain muscle mass.

What we are saying is, the muscle gains made are temporary and the end result for most people is a physique that is not proportionate.

On the flip side, bodybuilding as a sport relies on their competitors being judged on size, symmetry and proportion etc.

The problem arises when the size and symmetry that they judge is just not the ideal physique that is considered desirable to the opposite sex.

Now there maybe some ladies who dig that but a vast majority wants someone who looks like a hunk with a squared chest, boulder shoulders at the same time lean and strong.

We are not trying to disregard the effort, the commitment, the discipline and sacrifices that come with competitive bodybuilding. However, we are just shining the light on the one factor which most of us mere mortals have in mind for getting in shape.

To attract the opposite sex. Are we lying? 😉 😉

Bodybuilding workouts which has tons of volume and which does not regard overall physique development that WE are after, doesn’t give us the results we are after.

Not to mention bodybuilders spend almost an entire year in a bulky state, eating and injecting steroids.

In order to get stage ready they go for another long period of dieting.

A fully stage ready bodybuilder doesn’t look that appealing except for the people who are bought into the bodybuilding culture.

Anarchy Xtreme Workout: Training Overview

The Anarchy xtreme workout is designed to optimize your physique to get a squared chest, boulder shoulders, a taut waist line that women crave and guys respect and admire.

Simply by putting on a lot of muscle and looking huge doesn’t cut it. Its all about that balance of how the physique looks.

The workout and nutrition protocols for the anarchy xtreme workout is designed to bring you closer to a physique that girls will drool over.

Just like in the Anarchy workout program, we’ll be working on building muscle while staying lean, although this is just half of the equation.

We will ensure that we maximize the muscle growth in the key areas like the upper chest and shoulders. These are the two areas that most people lack.

This workout program is done for a period of 8 months.

This whole time we have to focus on maintaining the muscle development while ensuring low body fat with chiseled abs and a taut waist, which makes it quite challenging.

Just as with the Renegade and Anarchy Workouts, we’ll be following the reverse pyramid training protocol and by now you should know why.

Along with the reverse pyramid training, we’ll also be introducing something called the rest pause training to trigger maximum muscle growth due to the extra volume.

Reverse pyramid training helps you build solid dense muscle to your frame. Meanwhile rest pause training will help your muscle look fuller by holding on to more fluid and glycogen.

The right combination of these 2 training protocols is at the core of Anarchy Xtreme Workout.

As for nutrition protocols are concerned you’ll be following the intermittent fasting protocol and carb cycling.

Essentially, you will fast 14 to 16 hours per day, but eat more carbs on lifting days and eat a caloric deficit on rest days. This strategy makes building muscle with minimum fat gain effortless.

Anarchy Workout Adjustments

The Anarchy Workout features 2 workout splits that focuses on building strength and putting on a lot of dense muscle size a.k.a myofibrillar hypertrophy.

In the Anarchy Xtreme Workout, we’ll be graduating from the 2-day splits for maximum muscle growth to a more fuller looking muscle.

This workout program is not for building strength as fast as possible. The goal of anarchy xtreme workout is churn out as much muscle growth as possible from your existing strength gains.

The stronger you are the more weight you can lift to work your muscle to store more fluid and glycogen a.k.a sarcoplasmic hypertrophy.

The moment you hear sarcoplasmic hypertrophy, know this, high volume. The anarchy xtreme workout will have more exercises for increased volume.

This workout is perfect for people who are stronger than they look. It would be really challenging for these folks to experience strength gains until you get some muscle gains to support it.

It should come as no surprise that the longer you have been lifting ard and heavy at the gym, the harder it gets to put on quality muscle.

So with the Anarchy Xtreme workout we are going to shake things up a bit to maximize physique changes.

We’ll be working out every muscle group really hard for ONLY once per week which will leave plenty of room for recovery and also allowing steady strength and muscle gains.

This might not look much different from Anarchy workout. However, we are going to be utilising a more focused approach where we’ll be targeting a specific muscle group twice per week.

The first time we do it with low volume and the second time, we do for higher volume with lighter weights.

While doing the workout you may feel the urge to do 2 low volume workouts per week, but in doing so, you may plateau too quickly.

Not to mention, high rep work we do is suggested for a more fuller look.

At the advance stages of building muscle, you have to so different workout and alternate the volume and intensity in order to progress efficiently.

How to Perform the Anarchy Xtreme Workout?

There are 4 phases to the Anarchy Xtreme workout and through each phase we focus different body parts. Each phase lasts 8 weeks.

Phase 1: Chest & Back

Phase 2: Shoulders

Phase 3: Arms

Phase 4: The Final Lap

Phase 1: Chest and Back

In the first phase we focus on developing the chest and back. In this phase you will pack on a lot of size on your chest and back.

By training the chest and back you will notice that this increases the sheer size of your physique because these are 2 largest muscle groups on the upper-body.

Phase 2: Shoulders

In Phase 2 we’ll focus on developing boulder shoulders.This is the most difficult muscle group for most people to progress on, especially endomorphs.

This is the phase where people with the endomorph body type should go beast mode on.

Having great looking shoulders separates the men from the boys. 99% of the lifters with big round shoulders are mostly on some performance enhancing substances.

However, you can only spot a select few naturals who have shoulders that other envy and often times get misunderstood to be taking substances by some folks who are not willing to put in the work, like you do.

Phase 3: Arms

In Phase 3, we’ll focus on developing those guns a.k.a arms. For most people who are fairly strong may find it easy to build rock hard arms, but a small percentage of people find it insanely hard to develop them.

Mainly the ectomorphs and small percentage of endomorphs find it really difficult to develop their arms. Being in phase 2 for a period of 60 days will give you crazy results on your arms.

Phase 4: The Final Lap

The 4th Phase we wrap everything up and put a bow on top of the muscle development you have been getting all this while doing the 3 phases of anarchy xtreme workout.

This is a total body muscle growth phase. You won’t be focusing on the just one or two muscle groups during this phase. You will be working all your muscle with both the reverse pyramid training protocol and the rest pause training protocol.

At the end of Phase 4 you will notice that you have changed alot in terms of how your body looks. Your body will look more tight, stronger, muscular and leaner than ever before.

So what next?

Well, its really highly unlikely that you will not see your desired result by the end of this workout. If you do feel that you lack development in certain areas of your physique, like for example, your shoulders, you can do the Phase 2 again.

In all these phase you will be training all muscle groups, but more focus will be put on one muscle or 2 muscle groups for higher muscle growth activation.

The Anarchy Xtreme workout is an 8 month long program with each phase done in the duration of 8 weeks.

Rest Pause Training Protocol

The primary reasons why lifting heavy weights and taking lost periods as seen in the Renegade Workout and in the Anarchy Workout is effective, is because for each and every rep you utilize alot of muscle fiber recruitment.

Lifting at your absolute 5-8 rep max, you’re most likely to use every last muscle fiber that you have got for a particular muscle group, each and every rep.

Read more about Rest Pause Training Protocol

What about Leg Training?

Yes, we haven’t neglected Leg Training completely.

In the Anarchy Xtreme workout you will get a well developed, sleek looking legs without pounding it up with tons of squats to the point you cant use it for athletic performance.

Ever seen a bodybuilder with legs looking like chicken drumsticks, who can run fast? No.

The funniest thing ever would be to see a bodybuilder playing cricket and trying so hard to run in between wickets.

There is a reason for it, those kind of legs are good for showing off in a competition, but not for athletic performance. They are counter productive to look like an athlete.

Of course squats are insanely good workouts, but hey, too much of anything is bad in the end.

Besides having big legs makes you look even more shorter. Meaning short guys shouldn’t even bother doing squats.

Endomorph body types carry alot of power in their legs which makes it easier for leg development, but if you are short and after athletic performance or wanna look like an athlete, then go a bit easy on the squats.

Lets say you are not after looking like an athlete or athletic performance.

When you have big legs, you can’t escape the thigh chafe, the feminine sweep.

Not to mention, you will be limited to wearing baggy pants.

So if not squats, then what else to get those athletic looking legs?

Most people approach legs training as quads, hamstrings and calves.

To get athletic looking legs you need focus on 2 key areas, the vastus medialis obliquus also know as VMO or the tear drop looking muscle located just above the inside of the knee and the calves.

If you have been working out following the bodybuilding routine, you would already have a lot of mass on the legs and big butt.

When you perform a squat, you will notice that the VMO is activated only towards the end of the rep range and calves, barely.

For a longer, sleeker looking legs, the VMO and calves are crucial to be trained.

If you look at bodybuilders back in the day, heck, take the greatest bodybuilder of all time, Arnold Schwarzenegger, he had those sleek looking legs even though he did squats.

The knee to hip proportion of the thighs was incredible for the bodybuilders of his era.

Compare that with the present day bodybuilders with overblown legs.

The bodybuilder’s of The Austrian Oak’s era looked more aesthetically pleasing than the steroid bunnies that we see in the bodybuilding industry today.

Besides all that, longer and sleeker looking legs make you taller than you actually are, as opposed to looking short and stumpy like present day bodybuilders.

In the Anarchy Xtreme workout you will be focusing hard on single leg squat movements like Bulgarian Split Squat and pistol squats.

The added advantage of doing single leg squat movements aside from hitting the VMO is that you promote higher knee stability and balance.

To kick things up notch, you could even perform a leg extension.

VMO is just one side of the leg development equation.

To get a well balanced lower body, you need to build the posterior chain a.k.a the hamstrings, glutes and low back, with Romanian Deadlifts or else Rack Deadlifts.

Do NOT get addicted to doing tons of Romanian Deadlifts because it just doesn’t look good at all, as it can make your butt stick out too much.

Instead of Romanian deadlifts, if you choose to do rack deadlifts, its better to set the barbell about one inch below your knees to get a very strong back without adding too much mass to your legs.

If you are a cricket batsman, you know your lower back is going to be tested really hard during game day.

So if you are doing the anarchy xtreme workout, train hard so you can gain maximum power with your shots with a strong back and ofcourse, give the bowler the bird. 😉

Calves

This has got to the be the most common lower body part that people find hardest to activate muscle growth.

It is so difficult that when most people refer to someone having chicken legs, they mean the person has skinny calves, no matter how big their quads are.

Avoiding excessive size to your quads makes your calves look smaller, and so it actually counterproductive to have big quads.

Its your lower leg development that matters most, as it is up for show most of the time.

For developing calves, you can’t go wrong with calf raises, standing calves being the better option.

The progress you make on calves is mostly depending on your body type.

Ectomorphs being the most challenged once.

Endomoprhs and mesomorphs have more chances to build big calves.

Being a stubborn body part to grow or having most of your progress to be dictated by your genetics doesnt mean that you can’t add a solid 1 or 2 inches to your calves.

With a proper training approach, you can get solid results.

So, go easy on the Deadlifts, squats, and go ham and bacon on the calves.

The final piece to building calves is to do lots of volume and fatigue. Calves respond well to high volume.

The fact that is it harder for most people to develop should let you know that calves respond better to sarcoplasmic hypertrophy.

Going heavy on calves might recruit the muscle below the calves which might give you bigger lower legs as opposed to increasing the size of the calves alone.

When doing calves try doing them with the Rest Pause Training Protocol and let us know how you managed to walk the next day after you did for the first time.

Anarchy Xtreme Workout: Phase 1 – Chest & Back

So in Phase 1 if you want to build a well developed chest, you must get strong with bench press and incline bench press.

By doing some chest flyes following the rest pause training protocol, you will rate of muscle growth as it fills in the gap for a more fuller looking muscle.

In Phase 1 routine, you must go beast mode on the chest for 3 sets of heavy bench press and incline bench press with longer rest periods, on Fridays.

When you train your shoulders on Monday, you’ll indirectly train the chest (specifically the area under the collarbone) from Overhead shoulder presses. The same day you’ll be doing flyes for the same reasons mentioned earlier.

Some of the gyms may not have dedicated incline bench press. In those cases you will have access to a modifiable incline bench press and its best to keep the angle of the incline bench press at 30 degrees.

On Mondays you must work your back just as hard as your chest. Close Lat pulldowns are awesome in this regard. Along with pulldowns, the seated cable rows can bring more mid back muscle development for a more thickness.

On Fridays, you will do the same seated cable rows but with rest pause training protocol. Due to the nature of these movements, you’ll develop your shoulders and arms.

Monday : Back and Shoulders

  • Close Grip Lat-pulldowns: 3 sets – 4-6, 6-8, 8-10 (RPT)
  • Overhead Barbell Press: 3 sets – 4-6, 6-8, 8-10 (RPT)
  • Seated Cable Rows: 3 sets – 4-6, 6-8, 8-10 (RPT)
  • Bent Over Rear Delt Flyes: 12-15 reps + 4 sets of 3-5 reps (rest pause)
  • Lateral Raises: 3 sets x 10-15 reps (straight sets)

Wednesday : Legs and Abs

  • Squats or Bulgarian split squats 3 sets – 4-6, 6-8, 8-10 (RPT)
  • Romanian Deadlifts: 3 sets – 6-8, 8-10, 10-12 (RPT)
  • Leg Extensions: 3 sets – 8-10, 10-12, 12-15 (RPT)
  • Calf Raises: 3 sets x 10-15 reps (straight sets)
  • Hanging Leg Raises: 3 sets x 10-15 reps (straight sets)
  • Abs Wheel Roll outs: 3 sets x 10-15 reps (straight sets)

Friday : Beast Mode Chest Training

  • Incline Bench Press: 3 sets – 4-6, 6-8, 8-10 (RPT)
  • Flat Bench Press: 3 sets – 4-6, 6-8, 8-10 (RPT)
  • Cable Rows: 12-15 reps + 4 sets of 3-5 reps (rest pause)
  • Incline Dumbbell Curls: 3 sets – 4-6, 6-8, 8-10 (RPT)
  • Cable Rope Pushdowns: 3 sets – 6-8, 8-10, 10-12 (RPT)

Workout Notes

  1. You must perform 2 warm up sets for the first 2 exercises on Monday and Wednesday’s workout.
  2. For the Friday’s workout you must perform warm up sets only for the first exercise.
  3. You must rest for 3 minutes between sets for exercises with Reverse Pyramid Training.
  4. You must rest for 2 minutes between sets for exercises with Straight sets.
  5. For exercises done as Reverse Pyramid Training, you must perform your heaviest set first and then reduce the weight by approx 10% after each set.
  6. When you are able to do the top end of the rep range for all of your sets, you must increase the weight by 5lbs.

Anarchy Xtreme Workout: Phase 2 – Shoulders

Shoulders, without a shadow of a doubt separates the men from the boys and its extremely rare to find great looking shoulders on a natural lifter.

Great looking boulder shoulders are aesthetically pleasing and gives your physique that v-tapered look, which is absolutely masculine.

The best part of it all is that, it is not rocket science at all. Shoulders being a small body part, is resistant to high fatigue. It can withstand alot of volume, just like your calves.

Before the high volume work, you need to get strong with your shoulder press movements like overhead shoulder press and top of it you must do a lot of high volume work with lateral raises and bent over flyes for the rear head.

What about the front head? The front head of shoulder gets a lot of work just from the pressing movements. As a result, the lateral head is just not activated at all, so we have to do alot of high volume work on lateral and rear heads.

Besides, the lateral heads are the most essential part of the shoulder development as it gives contributes more towards the overall masculine look of your body and the roundness of the shoulder.

The lateral head of the shoulder is best activated with high volume workouts using lateral raises wide grip upright rows.

For Phase 2, we’ll be going hard with a standard pyramid training protocol and rest pause training protocol to juice out maximum gains on the shoulders.

Do this for about 2 – 4 weeks and start posting pics on Facebook, Instagram and Twitter. Don’t forget to tag us also.

Monday : Chest Training

  • Incline Barbell Press: 2 sets – 4-6, 6-8 (RPT)
  • Flat Barbell Bench Press: 2 sets – 4-6, 6-8 (RPT)
  • Incline Dumbbell Curls: 3 sets – 4-6, 6-8, 8-10 (RPT)
  • Cable Rope Pushdowns: 3 sets – 6-8, 8-10, 10-12 (RPT)
  • Wide grip upright rows: 4 sets – 12, 10, 8, 6 (standard pyramid)
  • Face Pulls: 12-15 reps + 4 sets of 3-5 reps (rest pause)

Wednesday : Lowerbody and Abs

  • Bulgarian Split Squats: 3 sets – 6-8, 8-10, 10-12 (RPT)
  • Romanian Deadlifts: 3 sets – 6-8, 8-10, 10-12 (RPT)
  • Leg Extensions: 3 sets – 8-10, 10-12, 12-15 (RPT)
  • Calf Raises: 3 sets x 10-15 reps (straight sets)
  • Hanging Leg Raises: 3 sets x 10-15 reps (straight sets)
  • Abs Wheel Roll outs: 3 sets x 10-15 reps (straight sets)

Friday : Shoulder and Back Emphasis

  • Overhead Barbell Press: 3 sets – 4-6, 6-8, 8-10 (RPT)
  • Weighted Pull-ups: 3 sets – 4-6, 6-8, 8-10 (RPT)
  • Weighted Dips: 2 sets – 6-8, 8-10 (RPT)
  • Seated Cable Rows: 2 sets – 6-8, 8-10 (RPT)
  • Lateral Raises: 12-15 reps + 4 sets of 3-5 rep (rest pause)

Workout Notes

  1. You must perform 2 warm up sets for the first 2 exercises on Monday and Wednesday’s workout.
  2. For the Friday’s workout you must perform warm up sets only for the first exercise.
  3. You must rest for 3 minutes between sets for exercises with Reverse Pyramid Training.
  4. You must rest for 2 minutes between sets for exercises with Straight sets.
  5. For exercises done as Reverse Pyramid Training, you must perform your heaviest set first and then reduce the weight by approx 10% after each set.
  6. When you are able to do the top end of the rep range for all of your sets, you must increase the weight by 5lbs.
  7. When doing standard pyramid training, you must choose a weight with which you can do 12 reps. You must perform 12, 10, 8 & 6 reps with the same weight and with 30-60 seconds of rest between sets.
  8. You must increase the weight on your next workout, if you are able to do 4 sets with 30 seconds of rest between sets.

Anarchy Xtreme Workout: Phase 3 – Arms

In Phase 3, your arms will be put to the test, to adapt and grow. Arms are generally hard to develop whilst maintaining a low body fat. Besides, staying lean, the only group of lifters who have big arms are the ones who had been lifting for ages.

Ectomoprhs particularly have a hard time building their arms. However, endomorphs and mesomorphs find relatively easy but the progress will be slow then have be in to for the long haul.

When training arms, think about the words, “heavy”, “hard” and “frequent”. The more harder, heavier and consistently you work your arms, the faster you will progress. In Phase 3, you will be clobbering those arms twice a week.

One day with reverse pyramid training and other day with an additional work with rest pause training protocol. If you are looking to get a great set of arms like Arnold, rest pause the shit out of it baby.

Monday : Chest Training

  • Incline Barbell Press: 2 sets – 4-6, 6-8 (RPT)
  • Flat Barbell Bench Press: 2 sets – 4-6, 6-8 (RPT)
  • Cable Curls: 12-15 reps + 4 sets of 3-5 reps (rest pause)
  • Cable Rope Pushdowns: 12-15 reps + 4 sets of 3-5 reps (rest pause)
  • Bent Over Flies: 3 sets x 10-15 reps (straight sets)

Wednesday : Lowerbody and Abs

  • Squats or Pistol Squats: 3 sets – 4-6, 6-8, 8-10 (RPT)
  • Romanian Deadlifts: 3 sets – 6-8, 8-10, 10-12 (RPT)
  • Calf Raises: 3 sets x 10-15 reps (straight sets)
  • Hanging Leg Raises: 3 sets x 10-15 reps (straight sets)
  • Abs Wheel Roll outs: 3 sets x 10-15 reps (straight sets)

Friday : Shoulder and Back Emphasis

  • Standing Barbell Press: 2 sets – 4-6, 6-8 (RPT)
  • Weighted Pull-ups: 2 sets – 4-6, 6-8 (RPT)
  • Skull Crushers: 3 sets – 6-8, 8-10, 10-12 (RPT)
  • Barbell Curls: 3 sets – 4-6, 6-8, 8-10 (RPT)
  • Hammer Curls: 3 sets – 4-6, 6-8, 8-10 (RPT)
  • Lateral Raises: 3 sets x 10-15 reps (straight sets)

Workout Notes

  1. You must perform 2 warm up sets for the first 2 exercises on Monday and Wednesday’s workout.
  2. For the Friday’s workout you must perform warm up sets only for the first exercise.
  3. You must rest for 3 minutes between sets for exercises with Reverse Pyramid Training.
  4. You must rest for 2 minutes between sets for exercises with Straight sets.
  5. For exercises done as Reverse Pyramid Training, you must perform your heaviest set first and then reduce the weight by approx 10% after each set.
  6. When you are able to do the top end of the rep range for all of your sets, you must increase the weight by 5lbs.

Anarchy Xtreme Workout: Phase 4 – The Final Lap

Monday : Chest & Biceps

  • Flat Barbell Bench Press – 3 sets – 4-6, 6-8, 8-10 (RPT)
  • Incline Barbell Bench – 3 sets – 4-6, 6-8, 8-10 (RPT)
  • Barbell Curls – 3 sets – 4-6, 6-8, 8-10 (RPT)
  • Low Incline Flyes – Rest Pause (12-15 reps + 4 sets of 3-5 reps)
  • Cable Rope Curls – Rest Pause (12-15 reps + 4 sets of 3-5 reps)
  • Bent Over Flyes – Rest Pause (12-15 reps + 4 sets of 3-5 reps)

Wednesday : Legs & Abs

  • Squats – 3 sets – 4-6, 6-8, 8-10 (RPT)
  • Romanian Deadlifts – 3 sets – 4-6, 6-8, 8-10 (RPT)
  • Leg Extensions – (12-15 reps + 4 sets of 3-5 reps)
  • Calf Raises – (12-15 reps + 4 sets of 3-5 reps)
  • Hanging Leg Raises: (12-15 reps + 4 sets of 3-5 reps)
  • Abs Wheel Roll outs: (12-15 reps + 4 sets of 3-5 reps)

Friday : Shoulders, Back & Triceps

  • Standing Barbell Press – 3 sets – 4-6, 6-8, 8-10 (RPT)
  • Weighted Pull ups – 3 sets – 4-6, 6-8, 8-10 (RPT)
  • Skull Crushers – 3 sets – 6-8, 8-10, 10-12 (RPT)
  • Lateral Raises – (12-15 reps + 4 sets of 3-5 reps)
  • Cable Rows – (12-15 reps + 4 sets of 3-5 reps)
  • Rope Extensions – (12-15 reps + 4 sets of 3-5 reps)

Workout Notes

  1. The amount of muscle gains from this phase phenomenal almost as if, you would wonder why you didn’t start with this phase. With all honesty, do not start with the final lap phase, its named in that way so you maximise every ounce of effort you have given to your body in the other 3 phases of anarchy xtreme workout.
  2. Do NOT follow this routine for more than 8 weeks as it will be very difficult to gain strength due to the volume work your body will be put through via high volume work.
  3. After the completion of Phase 4, if you still feel that you lack development in certain areas, feel free to go the appropriate phase and follow the routine.
    1. For ectomoprhs, generally, arms would be the culprit, go do the Phase 1.
    2. For mesomorphs, it could be anything really. Depends on the individual.
    3. For endomorphs generally, shoulders would be the culprit, go do the Phase 2 routine.

Anarchy Xtreme Workout: Nutrition Overview

If you have done the Anarchy workout, then you will know the importance of nutrition for building muscle.

Its not a wise decision to attempt Anarchy Xtreme Workout, before following the Anarchy Workout. There is a reason this workout is termed as Xtreme.

As discussed earlier, in this workout we’ll be maximizing muscle growth and here in this section, we’ll discuss the nutrition side of things.

There are 3 things that you must follow for maximum growth potential.

  1. Consume enough calories to support muscle gains.
  2. The calories consumed must contain optimum levels of macronutrients to support training performance, muscle gains and hormone balance.
  3. For adequate recovery, consume optimal amount of vitamins and minerals either from food or as supplements.

All these 3 essentials can be met, if you simply follow a sensible nutrition approach consisting of whole nutritious and mineral rich food sources.

Determining the right amount of calories

Consuming the right amount of calories is the most bare essentials to build muscle. If you eat more, it can cause a fat spill over and if you underfeed, your recovery takes a hit and muscle growth becomes even more difficult.

The right amount of calories for optimal muscle growth can be determined by eating slightly above the amount of calories required for you to maintain.

If your lifestyle makes you burn 2,500 calories per day and you are consuming only 2,000 calories, then its very difficult for you to maximise muscle gains.

Just by eating at maintenance and solid training you will be able to see solid muscle gains, although the rate of muscle growth and physique changes will be slow and hitting plateaus woud be a matter of time.

Eating 200-300 calories above maintenance, ensures that you have enough calories to maximise muscle growth without causing fat gains.

Under the most ideal circumstances, which includes work life stress, hormone balance etc, you can expect to gain half a pound of muscle per week.

0.5 lbs of muscle has 1,250 calories which when split over 7 days ends up being 178 calories.

Now you might notice, that if we eat 200-300 calories per day and gain 0.5 lbs of muscle which is accounts for 178 calories per day, then what about the rest of the calories?

The rest of the calories accounts for fat gain but it is absolutely minimal and we’ll be doing some more alteration to reduce fat gain and ensure pure muscle gains.

Determining the right macronutrient ratio

Consuming the right amont of macronutrients is crucial to gain muscle, performance and hormonal balance.

Research has shown that you don’t need a lot of protein as mos fitness websites will have you convinced.

In the Renegade workout, we consumed 0.82g per bodyweight and that is more than enough. Eating more protein will not help you gain muscle, rather it might end up as stored fat.

Food items rich in protein like eggs, chicken, turkey etc, are very satiating and they are high in important micronutrients a.k.a vitamins and minerals. For the Anarchy Xtreme Workout, 1g per bodyweight is recommended.

Healthy fats are important for hormonal functioning like testosterone levels and it should be kept at moderate level. 30% of your total calories should be from healthy fat sources like walnuts, olive oil, egg yolks etc.

This leaves room for the most important macronutrient in muscle building, carbs. Carbs are ideal for muscle building because of it’s effect on insulin. If the training and calorie intake is on point, then high carbs won’t result in fat gain.

That being said, if you think you are losing your leanness a bit too much, tweak it accordingly.

Anarchy Xtreme Workout features rest pause training protocol which shuttles blood and glycogen through the muscle fibers for a more fuller look.

The glycogen that we shuttle through the muscles is contributed by carbs and this allows for training performance and recovery as well.

What about Food choices?

As this workout has a lot of macro and micronutrient requirements, its highly recommended that you stick with foods that are rich in minerals and vitamins.

The best options would be chicken, beef, whole eggs, potatoes, sweet potatoes, fruits, veggies, beans and nuts.

Make sure you get enough of Omega-3s, calcium, zinc, magnesium and Vitamin D. Without these nutrients your recovery will take a severe hit.

You can include treats like dark chocolate and sweets but make sure it doesn’t go more than 20% of your daily caloric intake.

Now Over to you!

What workout are you doing right now? Is it challenging you? Are you seeing solid results from it?

Try the Anarchy Xtreme Workout and see how your body responds and changes.

If you guys have any questions about the Anarchy Xtreme Workout, feel free to drop us a line below.

We’ll try to answer your questions in a timely manner.

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