Looking back over my full-body workouts, I realized I haven’t used X-celeration reps in a while–1.5 seconds per repetition. Coach Charles Poliquin has always said the one of the “forgotten” secrets to new muscle growth is changing rep tempo. I used it on a drop set after my second set of each exercise…
Quads/Hams: DB squats (2×15,9(6)); Seated leg curls (2×16, 9(7))
Chest: Wide-grip machine dips (2×15,8(6))
Midback: Separate-handle cable rows (2×15,10(6))
Delts: Separate-handle cable upright rows (2×15,9(7))
Tri’s/Bi’s: Lying DB extensions (2×16,9(7)); Seated curls (2×15,9(5))
Tri’s/Lats/Brachialis: DB pullovers (1×12) ss Hammer curls (1×10)
Midback: Separate-handle cable rows (2×15,10(6))
Delts: Separate-handle cable upright rows (2×15,9(7))
Tri’s/Bi’s: Lying DB extensions (2×16,9(7)); Seated curls (2×15,9(5))
Tri’s/Lats/Brachialis: DB pullovers (1×12) ss Hammer curls (1×10)
Calves: Machine leg press calf raises (2×18,11(8)); Seated calf raises (1×20)
Abs: Incline kneeups (2×12,8)
Abs: Incline kneeups (2×12,8)
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 started with a weight that had me hit failure at around 15 reps, rested 40 seconds as I added weight (or grabbed heavier dumbbells), then cranked out as many as I could–around 9. When I hit failure, I immediately went to my first lighter weight, and hit an X-celeration, or speed, set. Wow. This sequence is a killer–the drop set with 1.5-second reps puts a unique hypertrophic spin on the target muscle for sure. Gotta remember this tweak.
Diet, Supplements & Nutrient Timing
For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book.