Steve: Full Body MMX (metabolic uptick)

I made a small change to gain today–and it created a big metabolic uptick. The change: After my high-rep set, I stuck with the same weight for the second two sets. In other words, I added weight for my second set, when stayed at that weight for my third. That gave me a few more reps on every exercise. I was surprised at how doing only 2 to 3 extra reps per exercise all the way through took a serious metabolic toll. In fact, I had to go home and take a nap–not kidding. I was wiped out. Bonus: The pump was bigger too…

Quads: Machine leg presses (3×25,12,11)
Hams: Seated leg curls (3×20,11,10 + StatX)
Calves: Leg press calf raises (3×22,12,10 + StatX)
Chest: Wide-grip machine dips (3×20,9,7(3)–drop + StatX)
Midback: Separate-handle machine rows (3×22,12,10 + StatX)
Lats: DB pullovers (3×22,11,9 + StatX)
Delts: One-arm cable laterals (3×20,11,9 + StatX)
Triceps: Incline extensions (3×23,10,7(3)–drop + StatX)
Biceps: Incline curls (3×22,11,9 + StatX)
Forearms: Rockers (1×22(17)(10)–double drop)
Abs: Machine crunches (3×20,10,7 + StatX)
Note: My current program is based on methods in the new e-book MMX Fast Mega-Mass Workouts–the Max-Muscle X-pansion System.

Summary: Notice that if I did not get 8 reps on the last set, I did a drop to add 3 more to my total. My ideal downward rep progression is 20-10-8, often with a static hold on after the last one for at least 10 seconds. Considering the toll this “more-rep” workout took on me, I may have to rethink some things. I wonder if I’m doing too much at each workout. My sessions last right at an hour–but the work is fairly constant (30 seconds between sets). We’ll see how I feel on Wednesday.
Diet, Supplements & Nutrient Timing: For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book.