Steve: Change-to-Gain Monday (Full-Body MMX)

I‘ve been using MMX Compound Aftershock for a while (supersetting high-rep stretch move with a lower-rep compound exercise). Today I decided to go all compound moves with straight MMX–first set 20 reps, add weight, second set 8-10 reps. I knew it would be more taxing with double to compound-move sets, so I kept it at two per exercise–and I did Leg presses instead of squats to preserve some energy…

Quads: Leg presses (2×20,10)

Calves: Leg press calf raises (2×20,9 + StatX)

Hams: Flat-back hyperextensions (2×19,8 + StatX)

Chest: DB bench presses (2×22,10)

Midback: Shoulder-width cable rows (2×18,9)

Lats: Pulldowns (2×20,9 + StatX)
Traps/Delts: Cable upright rows (2×19,9 + X Reps)

Tri’s/Bi’s/Brachialis: DB pullovers (2×14,12) ss Hammer curls (2×11,9–second set alternated)

Abs: Flat-bench reverse crunches (1×16), Incline knee-ups (1×7 + X Reps)

Note: My current program is based on methods in the new e-book MMX Fast Mega-Mass Workouts–the Max-Muscle X-pansion System.

Change-to-Gain Monday Summary

Lots of residual muscle work today considering all the compound sets–as opposed to one set isolated stretch and one set compound. Great change to gain–I could feel the excess fatigue and growth-fiber activation. I may keep this as the Monday workout and go back to MMX Compound Aftershock on Friday. Wednesday will be MMX Compound Aftershock for shoulders and arms, with isolation (contracted) moves for legs, chest and back.

Diet, Supplements & Nutrient Timing

For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book.