Q: I like the idea of doing dumbbell upright rows first as the midrange movement for shoulders [as recommended in the 3D Muscle Building e-book]. I just have trouble feeling the X Reps at the end after I reach exhaustion. Should I just do a drop set instead?
A: As we explained in the last e-zine, drop sets are better for continuous tension/occlusion exercises—contracted-position moves like laterals for delts, leg extensions for quads, etc. You’re looking to maximize force production with the big midrange exercise, so X Reps is the best choice…
Our first suggestion is to use a slightly different X-Rep form on dumbbell upright rows: Think of those end-of-set X Reps as more like partial-range lateral raises. Here are photos of Jonathan from the 3D Muscle Building e-book using that style…
Notice in the second photo that his X Reps look more like the beginning of lateral raises. That’s the best way to continue to engage the medial-delt heads and get more force and fiber activation at the end of a set—drive the dumbbells more outward instead of pulling them up.
NOTE: 3D Muscle Building is jam-packed with blockbuster mass-building info and printable workout routines that can take your muscle growth into the fourth dimension! Get 3D Muscle Building today to experience the power of research-proven full-range training.
Till next time, train hard—and smart—for BIG results.
—Steve Holman and Jonathan Lawson
www.X-Rep.com
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