Okay, I didn’t puke–but it was close. No question that full-body workouts are grueling, even with only two sets per muscle (I may have a solution; see Summary below). The major reasons for the nausea are training legs first, with some high-rep sets, and the fact that I’m including supersets–a high-rep stretch move followed by a semi-heavy compound exercise. It’s one of the quickest ways I’ve found to get a good pump, deep fiber activation and anabolic priming–oh, and to “relive” my breakfast. Lol.
Quads: Sissy squats (1×18) ss DB squats (1×9)
Hams: Semi-stiff-legged deadlifts (1×16) ss Flat-back hyperextensions (1×9)
Calves: Leg press calf raises (1×20) ss Loose-form leg press calf raises (1×7 + StatX)
Chest: Flat-bench flyes (1×19) ss DB bench presses (1×9 + StatX)
Midback: Forward-lean DB shrugs (1×20) ss DB bent-over rows (1×9)
Lats: DB pullovers (1×19) ss Pulldowns (1×9)
Delts: Incline one-arm laterals (1×19) ss One-arm DB presses (1×9)
Delts: Incline one-arm laterals (1×19) ss One-arm DB presses (1×9)
Tri’s: Incline DB extensions (1×17) ss Palms-facing incline DB presses (1×10)
Bi’s: Incline curls (1×17) ss Undergrip pulldowns (1×10)
Forearms/Brachials: DB wrist curls (1×20) ss Hammer curls (1×9)
Abs: Machine crunches (1×18) ss Incline kneeups (1×7)
Soleus: Seated calf raises (1×22)
Note: My current program is based on methods in the new e-book MMX Fast Mega-Mass Workouts–the Max-Muscle X-pansion System.
Aftershock Summary
Toward the end of these workout, which only last about 45 minutes, I feel pretty beat and know what I had for breakfast, if you know what I mean. I’m not sure if that’s a good thing because I start to dread going to the gym. Part of it is my ability to generate more intensity as I get used to the Compound Aftershock method. That causes more systemic stress as well as muscle stimulation. The solution? I may go to the Size Surge Phase 1 split, which was full body, minus arms and delts, on Monday and Friday.On Wednesday I train arms, delts, soleus. So mid-week I get a good less-stress “fun” day–but still some residual work for chest (close-grip bench presses) and back (undergrip pulldowns and DB upright rows).
Diet, Supplements & Nutrient Timing
For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book.