I’ve been trying to use stretch-holds at the end of the last set of every exercise–or X-Rep partials. It really ups the intensity considerably. The recent study by Jacob Wilson, Ph.D.,showed significant increases in muscle size using that method. But today I noticed something: It does take a toll. I was wiped out after today’s workout…
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: Straight-bar cable 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 (3×23,10,8 + StatX)
Biceps: Incline curls (3×22,11,9 + StatX)
Forearms: DB wrist curls (2×17,14) ss Rockers (1×17,15)
Abs: Machine crunches (2×20,10 + 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.
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: Straight-bar cable 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 (3×23,10,8 + StatX)
Biceps: Incline curls (3×22,11,9 + StatX)
Forearms: DB wrist curls (2×17,14) ss Rockers (1×17,15)
Abs: Machine crunches (2×20,10 + 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: I can always tell how draining my workout was after I head home and have my protein shake. If I knock out for a 10-minute nap, that says it was an intense session. Luckily with full-body workouts, I have the next day off–although I usually go on a 3-mile run. This is all an experiment. Should I reduce my workouts? Maybe make Wednesday a more abbreviated version? Hmm. I was kicking around the idea of doing 8×8 on just a few exercises on Wednesday, but that might be the wrong direction. I’ll put on my thinking cap–and take another nap. Lol.
Diet, Supplements & Nutrient Timing: For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book.
Diet, Supplements & Nutrient Timing: For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book.