Sipping my pre-workout coffee, I had an epiphany–that means an enlightened idea (not a stroke). I decided to use the findings of the Brazilian study we discuss in our new MMX e-book with a pre-exhaustion twist. I used a continuous-tension isolation move first for 20 to 30 reps, rested 30 seconds, then did a heavier compound move. For example, Seated laterals (light) and Seated DB presses (heavy), 30 seconds between sets, as in the study for slow-twitch fiber fatigue to activate more fast-twitch growth fibers on the second heavier exercise. After three rounds of that, I ended with two to three sets of a fairly heavy stretch exercise. Quick, ultimate-pump POF workout…
Delts: Seated laterals (3×22,16,12) modified ss with Seated DB presses (3×10,8,7 + X Reps); Incline one-arm laterals (3×10,8,7 + StatX)
Triceps: Lying DB extensions (3×20,15,11) modified ss with Close-grip DB bench presses (3×9,8,6); Overhead DB extensions (2×10,8)
Biceps: Bent-over close-grip cable curls (3×23,18,15) modified ss with Undergrip cable rows (3×12,10,9); Incline curls (2×10,8)
Tri’s/Bi’s/Brachialis: DB pullovers (2×12,9) ss Hammer curls (2×10,8)
Forearms: DB wrist curls (2×17,14) ss Reverse DB wrist curls (2×15,10)
Calves/Abs: Machine leg press calf raises (1×20(12)(8)–Rest/Pause); Machine crunches (1×15(8)(5)–Rest/Pause)
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: The modified Pre-Ex–30 seconds between isolation and compound moves with high reps on the iso–was a great change to gain. Pump was big and target-muscle ache was so fierce that the ending stretch-overload exercise didn’t require as much weight to feel heavy. Remember, a muscle doesn’t know what weight you’re lifting; it just recruits as many fibers as possible to move it. The fatigue from the initial Pre-Ex rounds hammered the target muscle so that the stretch-overload sets were not dangerously heavy but still force max-fiber recruitment. Loved this method.
Diet, Supplements & Nutrient Timing: For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book.