Super-TORQ MMX
I made a last-minute change as I walked into the gym this morning. Still loving the Super-TORQ, so I’m not changing that up quite yet, but I decided to change the exercises up to see how it would feel – as usual, the pump was unreal. The number of reps for the first few sets make it look like the workout will take forever, but the limited rest between sets makes it a pretty fast muscle blast…
Delts: Standing laterals (5×50,40,30,20,10(8)(6)—drop) ss DB upright rows (4×10)
Triceps: Overhead extensions (4×50,30,20,10(8)(6)—drop) ss DB extensions (3×10)
Biceps: Incline curls (4×50,35,20,12(8)(6)—drop) ss DB curls (3×10)
Forearms: Forearm rockers (1×15(12)(12)(10)—drop)
Note: My current split is based on the POF MMX Mega-Mass Workout in the new e-book MMX Fast Mega-Mass Workouts–the Max-Muscle X-pansion System.
Summary: No major changes today other than swapping exercises around. I went with a more contracted-specific exercise for Super-TORQ on delts, followed by the midrange movement, then started arm work with stretch exercises and the same midrange model to finish. Super-TORQ on the standing laterals was rough. So much burn in so many places. LOL! It did allow a nice amount of weight to be used for the DB uprights, though, so it seemed like a nice balance of power and density. Arms were even tougher. I actually reduced the overall number of sets to 4 instead of 5 on the Super-TORQ sequences simply because I couldn’t quite get my 40 reps on the second set. The 50 wasn’t bad, but full stretch definitely taxes the muscle fibers in a new way, but deleting that round worked, and it definitely didn’t feel like I had skipped out on anything. I did increase the rep count on the midrange superset exercise, though, and the drop sets also make sure there’s still plenty of tension time. On forearms I went with Forearm rockers and one round of drop sets (3 drops for a total of 4 “sets”). The first two rounds were more flexor-specific work with the last two sets being more extensor-specific. Good stuff!
Diet, Supplements & Nutrient Timing: For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book.