I always look forward to Wednesday because it’s all stretch-position moves–well, almost all. Resistance in the stretch position has been shown to trigger hypertrophy–and it hurts so good. Lol. Instead of DXO on the first set, I just did a standard higher-rep set–going for 18-20, and a static hold in the stretch position at the end of the second heavier set. Pain–and change–to gain.
Quads: Sissy squats (2×18, 10 + StatX)
Hams: DB semi-stiff-legged deadlifts (2×19, 10 + StatX)
Calves: Leg press calf raises (2×20, 12 + StatX)
Chest: Machine flyes (2×20, 10 + StatX)
Midback: Close-grip cable rows (2×20, 11 + StatX)
Hams: DB semi-stiff-legged deadlifts (2×19, 10 + StatX)
Calves: Leg press calf raises (2×20, 12 + StatX)
Chest: Machine flyes (2×20, 10 + StatX)
Midback: Close-grip cable rows (2×20, 11 + StatX)
Delts: One-arm cable laterals (2×20, 10 + StatX)
Triceps/Biceps: Incline DB extensions (2×20, 10 + StatX) ss Incline curls (2×15,10 + StatX)
Triceps/Biceps: Incline DB extensions (2×20, 10 + StatX) ss Incline curls (2×15,10 + StatX)
Lats/Brachialis: DB pullovers (2×15,12) ss Hammer curls (2×12,10)
Abs: Machine crunches (2×18, 10 + StatX)
Abs: Machine crunches (2×18, 10 + StatX)
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 did DXO (Double-X Overload–1 1/4 reps, with the quarter in the stretch) on the first set last week. This week I just did high reps–which provides the MMX effect I was looking for (long tension time for slow-twitch fatigue). I also made some exercise changes, like Machine flyes instead of using DBs and One-arm cable laterals instead of Incline one-arm laterals. Keep those muscles guessing for growth.
Diet, Supplements & Nutrient Timing
For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book.