My plan was to continue with MMX Pre-Exhaustion–contracted-position isolation exercise for 20 reps, rest 30 seconds, then heavy midrange compound exercise for 10 reps. But when I got to the gym, someone was camped out on the leg extension. I thought about beginning with hamstrings instead, but I decided to improvise on quads–more experimentation. I used the stretch move as the high-rep isolation exercise. Oh, man…
Quads: Sissy squats (3×18,12,9) rest 30 sec. ss Machine leg presses (3×10,8,7); Leg extensions (3×10,8,7)
Hams: Seated leg curls (3×18,14,12) rest 30 sec. ss Flat-back hypers (3×10,8,7); DB semi-stiff-legged deadlifts (3×10,8,7)
Calves: Machine leg press calf raises (3×20,15,12) rest 30 sec. ss Loose-form machine leg press calf raises (3×14,12,10); Leg press calf raises (2×12,10 + X Reps); Seated calf raises (2×18,14)
Delts/Back: Separate-handle cable upright rows (2×8 Xcen, 14 Xcel) ss Separate-handle bent-over cable rows (2×9 Xcen, 14 Xcel)
Chest: Converging machine bench presses (2×9 Xcen, 12 Xcel)
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: I was soaked by the end of this workout–and all target muscles were hammered. When I can feel every muscle aching as I walk out of the gym, that’s a good sign. Starting with a stretch move has good change-to-gain value when it comes to MMX Pre-Ex. I’m thinking chest: DB flyes ss DB bench presses, ending with machine flyes for contracted-position, continuous tension action. Ending quads with Leg extensions was a killer; then again, so was ending with Sissy squats. Either way gets the hyper-hypertrophy job done.
Diet, Supplements & Nutrient Timing: For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book.