When it comes to working out, it’s easy to start going through the motions–no excitement doing the same old things. I snapped today and decided to alter my method of attack–somewhat. I still used MMX, a high-rep set (20 reps) followed by a heavier set (8-10 reps); however, instead of a rest/pause at the end, I reduced the weight back to my high-rep weight and immediately did an X-centric set, raising in one second and lower in six on every rep. Holy crap, talk about a growth fiber slap. Wake up, fast- and slow-twitch bitches (LOL)…
Quads: Leg presses (2×22,9(5 X-cen))
Calves: Leg press calf raises (2×20,10(6 X-cen))
Hams: Flat-back hyperextensions (2×19,7(5 X-cen))
Chest: Machine dips (2×19,10(5 X-cen))
X-centric-Add-on Monday
Midback: Machine rows (2×22,
Lats: Pulldowns (2×19,9(4 X-cen))
Traps/Delts: Separate-handle
Traps/Delts: Separate-handle
Lats/Tri’s/Brachialis/Bi’s: DB pullovers (2×14,12) ss Hammer curls (2×12,10)
Note: My current program is based on methods in the new e-book MMX Fast Mega-Mass Workouts–the Max-Muscle X-pansion System.
X-centric-Add-on Monday
Amazing how just one small change, in this case a rep-speed variation, can create new mass-building fatigue. I’m still feeling those X-centric Add-on sets as I write this. I’d forgotten how effective slow negatives are at hammering an already fatigued muscle. Could it be more fiber activation for extra mass creation? No question I will be sore to the core.
Diet, Supplements & Nutrient Timing
For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book.