The shapely blonde gal who was on the Smith machine Wednesday was on the leg extension today. Yep, again she got in my way–but that’s okay. I simply did calves first, which felt great. And on every exercise today I tried to do some form of extended sets–from X Reps to Static Holds to Supersets…
Calves: Leg press calf raises (3×24,12,9 + StatX)
Quads: Leg extensions (3×20,11,9 + X Reps)
Hams: Flat-back hyperextensions (3×22,12,9 + X Reps)
Chest: Low-incline flyes (1×20), Low-incline flyes (2×10,8) ss Low incline presses (2×10,8–both Xcel)
Midback: Cable upright rows (1×20), Cable upright rows (11,8 + X Reps)
Lats: Stiff-arm pulldowns (3×24,12,8)
Delts: Seated DB presses (3×24,10,8 + X Reps)
Triceps: Pushdowns (3×22,12,9 + StatX)
Biceps: Machine preacher curls (2×20,11); Concentration curls (1×9 + StatX)
Forearms: DB reverse wrist curls (2×22,14) ss DB wrist curls (2×20,15)
Abs: On-the-floor kneeups (2×12,8); On-the-floor crunches (1×15)
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: One of the keys to making short workout stimulate gains is extending sets so tension times are long enough to hit the hypertrophy zone. On my last sets my reps are around eight–and that’s only about 32 seconds–so I add X Reps, StatX, etc. to increase that time past the 40-second mark. So far it’s working great. I may try Rest/Pause on the last set, then add X Reps, etc. That would be a good change to gain and up the volume a bit.
Diet, Supplements & Nutrient Timing: For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book.