The Phase 1 Size Surge workout merged with the high-rep-set-first method [MMX e-book] has given me new mass after only two weeks. My question is that since the Monday and Friday workouts are the same, should I use different exercises–like dumbbell or machine bench presses instead of barbell bench presses to turn on the anabolic switch?
That’s a great question, and there’s research to back up our answer. First, here is the Phase 1 Size Surge split for those unfamiliar…
Monday: legs, chest, back, delts
Wednesday: deadlifts, calves, arms, abs
Friday: legs, chest, back, delts
For each muscle you do one or two exercises, one or two sets per move. So that’s two to four sets TOTAL for each muscle group. Let’s say you are doing the high-rep-set-first method (MMX) on Monday and standard heavy sets, as outlined in the e-book, on Friday…
In that case, we suggest leg presses on Monday instead of squats. A 20-rep set of leg presses will be less draining so you have more energy for the rest of the workout. Save the squats for your Friday heavy day (2 x 7-9). That exercise rotation will also produce more mass. Why?…
Better overall muscle stimulation–and unique fiber activation–with an exercise switch. According to Brad Shoenfeld, Ph.D….
Fonseca and colleagues demonstrated the importance of varying exercise selection in a study in which they compared muscular adaptations following performance of the Smith machine squat with a volume-equated combination of the Smith machine squat, leg press, lunge and deadlift. Results showed that the varied exercise routine produced more uniform muscle hypertrophy of all four quadriceps muscles compared to performing the Smith machine squat alone. [J Strength Cond Res. 28(11) 2014)
So in the above Size Surge routine, you’d do leg presses on Monday, deadlifts on Wednesday and squats on Friday to turn the anabolic switch on…
Shoenfeld also discusses a study that had subjects do close-grip bench presses for 12 weeks. Then researchers compared muscle development after another 12 weeks of lying triceps extensions. Triceps development occurred in different segments of the triceps depending on the exercise. The take-home message, according to Shoenfeld…
Evidence suggests that frequent exercise rotation is warranted to fully stimulate all fibers within a muscle and thus maximize the hypertrophic response.” [Science and Development of Muscle Hypertrophy]
So, yes, instead of squats on Monday, use leg presses. Switch bench presses with DB bench presses or, better, wide-grip dips. Do pulldowns on Monday–so you can get an initial 20-rep set–and chins on Friday, your heavy day…
In other words, flip the Anabolic Switch: Exercise rotation for total hypertrophic activation.
SIZE SURGE: For variations as well as the complete original program Jonathan used to pack on 20 pounds of muscle in 10 weeks, grab a copy of The X-traordinary Size Surge Workout 2.0–a perfect hyper-growth routine for winter. Only $9 (a $20 value) for a limited time HERE.
PIC: Size Surge 2.0 cover linked
Till next time, train hard–and smart–for BIG results.
–Steve Holman and Jonathan Lawson
www.X-Rep.com