Many years ago I wrote a booklet on the Compound Aftershock method because it was so effective. I decided to revive it in a more abbreviated form, and merge it with MMX (high-rep set first for slow-twitch fatigue). Wow, talk about a killer workout–more work in less time, plus I felt like deep growth fibers were being activated–or maybe that was just stomach acid churning to hurl my breakfast upward. Lol…
Quads: Sissy squats (2×18,9) 2nd set ss DB squats (1×9)
Hams: DB stiff-legged deadlifs (2×18,8) 2nd set ss Flat-back hyperextensions (1×10)
Calves: Leg press calf raises (2×20,12) 2nd set ss Loose-form leg press calf raises (1×7)
Chest: Flat-bench flyes (2×18,9) 2nd set ss DB bench presses (1×8)
Midback: Forward-lean DB shrugs (2×18,9) 2nd set ss DB bent-over rows (1×9)
Lats: DB pullovers (2×17,9) 2n
Delts: Incline one-arm laterals (2×17,9) 2nd set ss One-arm upright rows (1×9)
Delts: Incline one-arm laterals (2×17,9) 2nd set ss One-arm upright rows (1×9)
Tri’s: Incline DB extensions (2×19,10) 2nd set ss Palms-facing incline presses (1×9)
Bi’s: Incline curls (2×19,10) 2nd set ss DB curls (1×8)
Bi’s: Incline curls (2×19,10) 2nd set ss DB curls (1×8)
Forearms/Brachials: DB wrist curls (2×20,12) 2nd set ss Hammer curls (1×10)
Abs: Machine crunches (2×18,9) 2nd set ss On-the-ground kneeups (1×7)
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 instead of an all-stretch-move day, I decided to work in Compound Aftershock by supersetting the second lower-rep stretch set with a compound move for that target muscle. For example, high-rep set of DB flyes, rest 40 seconds, grab heavier DBs, do a second set of around 9 reps, then immediately launch into DB bench presses with that same weight. The two stretch sets awaken the nervous system and dormant fibers, forcing more to fire on the compound-exercise set. The feel was unreal. This is a keeper, as long as I can keep my breakfast down.
Diet, Supplements & Nutrient Timing
For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book.