I hit everything today with an interesting combo: contracted move for 20 reps, rest 30 seconds, heavy stretch move for 9 reps, rest 10 seconds, stretch move with same weight for around 5. Even with the low volume, I expect soreness from the contracted-stretch combo. Stretch moves induce trauma, one of the 3 components for optimal hypertrophy (the other two are mechanical tension and metabolic stress)…
Quads/Hams: Leg extensions (1×20), Sissy squats (1×9 R/P 5); Seated leg curls (1×19), DB stiff-legged deadlifts (1×11 R/P 6)
Calves: Leg press calf raises (2×23,12 R/P 8)
Chest: Machine flyes (1×19), Flat flyes (1×10 R/P 6)
Back: Bent-arm bent-over laterals (1×20), Close-grip cable rows (1×10 R/P 7); Stiff-arm pulldowns (1×19), DB pullovers (1×11 R/P 6)
Calves: Leg press calf raises (2×23,12 R/P 8)
Chest: Machine flyes (1×19), Flat flyes (1×10 R/P 6)
Back: Bent-arm bent-over laterals (1×20), Close-grip cable rows (1×10 R/P 7); Stiff-arm pulldowns (1×19), DB pullovers (1×11 R/P 6)
Delts: One-arm cable laterals (2×20,9 R/P 5)
Tri’s/Bi’s: Rope pushdowns (1×21), Incline DB extensions (1×9 R/P 5); Close-grip cable curls (1×21), Incline curls (1×8 R/P 4)
Abs: Machine crunches (2×20,8 R/P 4)
Note: My current program is based on methods in the new e-book MMX Fast Mega-Mass Workouts–the Max-Muscle X-pansion System.
Note: My current program is based on methods in the new e-book MMX Fast Mega-Mass Workouts–the Max-Muscle X-pansion System.
MMX Contracted-Stretch Friday Summary
Moving from a high-rep contracted exercise to a lower-rep, heavy stretch move is killer. I could feel the target muscle getting shocked, and the trauma will be noticeabletomorrow I’m sure. One thing good about soreness: You feel bigger than you really are–swole–so there’s an interesting false sense of huge, but that makes us bodybuilders feel good and confident. Bring it. Lol.
For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book
For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book