Q: I’ve been using MMX Compound Aftershock [from a recent newsletter]. The high-rep stretch exercise first, before the big compound move, really makes a difference. What a great burn and pump. If I use a high-rep contracted-position move first, is that postactivation?
A: Yes, you could consider it postactivation, as it too increases growth-fiber recruitment on the second big exercise. So for quads, Compound Aftershock would be high-rep sissy squats followed by a superset of lower-rep sissies and squats…
MMX Compound Aftershock
Sissy squats, 1 x 20
Rest 40 seconds, add weight
Superset: Sissy squats, 1 x 10 with Squats, 1 x 10
MMX Isolation Aftershock
Leg extensions, 1 x 20
Rest 40 seconds, add weight
Superset: Leg extensions, 1 x 10 with Squats, 1 x 10
Remember, a recent study showed that beginning a body part workout with a high-rep set does excellent things for faster muscle growth. A high-rep set pre-fatigues slow-twitch fibers, gradually activating more fast-twitch fibers. Then you add weight and more fast-twitch growth fibers fire due to that first high-rep anabolic-primer set.
You can do two rounds of the superset, after the high-rep primer set. And/or you can always complete the Positions-of-Flexion chain—that is, add leg extensions to the end of the Compound Aftershock series, or add sissy squats after the Isolation Aftershock routine.
POF mass training is very flexible—and efficient at building mass—you just have to find new ways to mix or combine the three exercises (positions) for new mass stimulation.
Till next time, train hard—and smart—for BIG results.
—Steve Holman and Jonathan Lawson
www.X-Rep.com
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