Interesting that I have gravitated to either all-midrange, all-stretch or all-contracted exercise workouts. In the newsletter and in the new Anabolic Reload e-book we’ve mentioned Brad Schoenfeld, Ph.D., and his 3 key hypertrophic triggers: mechanical tension with heavier training, metabolic stress by blocking blood flow with continuous tension and muscle damage via microtears. Those correspond to the three exercises in POF–midrange, contracted and stretch. In other words, focusing on one of those at each workout might just be an ideal size stimulator…
Quads/Hams: Leg presses (2×20,9 R/P 5); Flat-back hypers (2×21,10 R/P 5)
Calves: Leg press calf raises (2×24,12 R/P 8)
Chest: Machine dips (2×20,8 R/P 5)
Back: Undergrip cable rows (2×20,8 R/P 5); Upright rows (2×21,8 R/P 5)
Tri’s/Bi’s/Brachialis: DB pullovers (2×14,10) ss Hammer curls (2×12,9)
Abs: Incline kneeups (2×10,6)
Abs: Incline kneeups (2×10,6)
Workout based on the new Anabolic Reload Mass Workout.
STX Midrange Friday Summary
It’s quick and does the mass-stimulating trick. Big midrange exercises work more than one muscle, making this workout very efficient. And since my previous workouts were all-stretch and all-contracted, I get awesome change to gain.
For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book