Steve: Full-Body MMX (speed drop)

I got such a unique quad and glute sensation from Cable squats last Friday, I kept them in today. Gotta thank Mr. America Doug Brignole for that one. Who would’ve thought that holding a low-cable handle in each hand, stepping back and squatting would have such a great hypertrophic effect. The rest of my workout stayed the same as well. This is a great Friday full-body mass attack…

Quads/Hams: Cable squats (2×18,10(7)); Seated leg curls (2×19, 10(7))

Calves: Machine leg press calf raises (2×19,11(8)); Seated calf raises (2×20,15 Xcel)

Chest: Wide-grip machine dips (2×17,9(6))
Midback/Lats: Machine rows (2×20,10(8))
Delts: Seated Arnold presses (2×19,11(9))

Tri’s/Lats/Delts/Traps: DB pullovers (2×15,11) ss Lateral-shrugs (2×14,10)
Tri’s/Bi’s: Chest-supported kickbacks (2×12,9) ss Facedown incline concentration curls (2×15,12)

Forearms/Brachialis: DB wrist curls (2×15,11) ss Hammer curls (2×10,8)
Abs: Planks (2×50 sec.) rest 30 seconds ss Incline kneeups (2×12,7)

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

So for the second set, I added weight, did around 10 reps, then immediately reduced the weight back to set 1 and fired out an X-celeration, or speed, set. Great condensed workload, but with tempo variation. The first high-rep set creates the MMX growth-fiber-priming effect, the second set directly attacks the fast-twitch growth fibers, then the speed drop brings in any dormant growth fibers and provides a unique rep tempo to grow. If you want more on info on MMX along with complete workouts, as well as mini-add-on target-muscle routines, see the MMX e-book, on sale for only $12 HERE.

Diet, Supplements & Nutrient Timing

For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book.