Q: In a previous e-zine you mentioned combining two workouts with different bodyparts, such as chest and back with delts and arms. And you suggested using an X-centric set for each exercise in a Positions-of-Flexion routine. I was thinking about your first e-book, The Ultimate Mass Workout, which I.D.s the best exercise for each muscle. How about doing only those exercises, one regular set followed by an X-centric set? That way you focus on the ultimate exercise and get some power and density work as well as standard speed and slow-mo reps.
A: Sounds like a great plan. And you’re right: focusing on only ONE “best” exercise for each muscle would help you zero in and provide the most mass bang for your effort buck…
Plus, it would be faster than doing all three POF moves, each with X-centric.
Of course, you won’t get full stretch or complete contraction as you do with POF, but you do get semi-stretch and continuous tension if you avoid lockout on those exercises that provide bone support, like the top of a squat or decline bench press (two of the key Ultimate Exercises from UMW).
And if you ever want to do a full-body routine, that method—X-centric set followed by a standard set—with those exercises would be an excellent overall mass blast.
There is a full-body Ultimate Exercise Workout in the UMW e-book. To shorten it you may be able to eliminate the incline presses for upper chest, as decline presses have been shown to train upper chest as well as lower…
You may want to eliminate other exercises as well, depending on indirect work—for example, supported DB rows for mid-back. You get mid-back work with V-handle pulldowns for lats and DB upright rows for delts.
An alternative to the method you described would be to reverse it: Do your X-centric set first. Take your 12-to-15-rep max and lift in one second and lower in six—on EVERY rep…
The slow-mo negatives plus the long tension time of a minute provides an excellent “warmup” for the target muscle as well as major mass stimulation…
That enhanced blood flow and tension time you get from that first X-centric set can boost fiber activation on your second, standard set. On that, you should lift in one second and lower in three, known as the “power” tempo.
It’s another quick-hit workout to grow.
Till next time, train hard—and smart—for BIG results.
—Steve Holman and Jonathan Lawson
www.X-Rep.com
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