After reviewing the study by Brad Shoenfeld, Ph.D. that we mentioned in the new MMX e-book, I decided to really shake things up with a full body workout. In brief, the study compared training each bodypart once a week with training each three times a week, but with the same volume of sets. So if the once-a-week workout was, say, 12 sets for quads, the three-days-a-week subjects did four sets three times a week for the same volume–just more frequency. The more-frequent group built MORE muscle. Time to give it a shot with full-body workouts, using different exercises at each workout (more on that in the Summary below)–AND the MMX method. Absolutely great first workout–revive the anabolic drive…
Quads: Machine leg presses (3×22,11,8)
Hams: Seated leg curls (3×18,10,7 + X Reps)
Calves: Machine leg press calf raises (3×20,12,8)
Chest: Converging machine bench presses (3×19,9,6 + X Reps)
Lats: DB pullovers (3×20,11,7)
Midback: Parallel-grip machine rows (3×20,10,7)
Delts: One-arm cable laterals (3×20,10,6 + StatX)
Arms: Incline extensions (2×12,9) ss Incline curls (2×12,8)
Forearms: DB wrist curls (2×17,12) ss Rockers (2×15,10)
Abs: Machine crunches (3×19,12,7 + StatX)
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: Speaking of anabolic drive, another study showed that high-rep leg work before arm training produced more arm growth than arm work done without the initial high-rep leg work. So doing legs, MMX style–beginning with one high-rep set–at every workout, may help me take advantage of that. I’m hoping for new hypertrophy in ALL muscle groups that follow, which would be everything. If you’re wondering about Positions of Flexion, that full-range mass method is still in play. I will be using a different “position” exercise at each of the three workouts. For example, it was midrange chest today–machine bench presses. Wednesday it will be contracted, machine flyes; then Friday it will be stretch, high-incline flyes–with a StatX hold. Why a StatX hold? Another recent study showed that 30-second stretch holds along with full-range work produced TWICE the muscle growth of workouts without stretch holds. It was a human study semi-replicating the bird study done by Jose Antonio, Ph.D., in the ’90s that we continuously quote as proof of stretch as a mass trigger. Wow, I’m excited about this new workout, and I’m using the stretch holds on the last set of stretch-position exercises for a guaranteed size boost. Time to grow!
Diet, Supplements & Nutrient Timing: For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book.