Back at it after some holiday slacking–a good time for some change to gain. I mentioned the Phase 1 Size Surge split to reduce breakfast reflux. I tried it today, and it felt great. More SS split details in the Summary below...
Quads: Sissy squats (1×18) ss Cable 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)
Midback: Forward-lean DB shrugs (1×20) ss DB bent-over rows (1×9)
Lats: DB pullovers (1×19) ss Pulldowns (1×9)
Traps/Delts: Lateral-shrugs (2
Traps/Delts: Lateral-shrugs (2
Brachialis: Incline hammer curls (1×15)
Abs: Planks (1×50 sec.) ss Incline 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.
Size Surge Split Summary
Taking arms and delts out of the mix made for a much quicker workout. Of course, I couldn’t resist adding Lateral-shrugs, which I call traps, but I really did it for extra shoulder work; however, it wasn’t an MMX superset. I just did two sets in MMX style–high-rep set followed by weight increase and a lower-rep set. Postworkout I felt great, which means I will need to resist adding to the workload. The Size Surge Phase 1 split is Monday & Friday: legs, chest, back, abs; Wednesday: delts, arms, soleus. I may start the Wednesday workout with a high-rep set of leg extensions and leg curls just to get some anabolic priming, but we’ll see. A super-fast mid-week session sounds like a plan.
Diet, Supplements & Nutrient Timing
For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book.