Feels like back to the future for my workouts–full-body three days a week. I don’t think I’ve done full-body workouts consistently since I was in my 20s–but this time with a POF and MMX twist. Training every muscle three times a week but with a different exercise each workout (POF–midrange, stretch or contracted). The study by Brad Shoenfeld, Ph.D. (that we mentioned in the new MMX e-book) 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. I’m giving it a trial run–with the MMX method. Killer workout today–starting with Feet-slightly-forward Smith-machine squats…
Quads/Hams: Feet-slightly-forward Smith-machine squats (3×19,10,8)
Calves: Seated calf raises (3×22,12,9 + StatX)
Chest: Machine flyes (3×20,10,7 + StatX)
Lats: Pulldowns (3×20,11,7)
Midback: Bent-arm bent-over laterals (3×20,12,8)
Delts: Seated laterals (3×20,8,6 + X Reps)
Triceps: Lying DB extensions (3×20,10,6 + StatX)
Biceps: Seated DB curls (3×21,11,8 + StatX)
Forearms/Brachialis: Incline hammer curls (2×10,8)
Abs: Planks (2×60 sec., 50 sec.) ss Low-incline kneeups (2×10,7 + 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: Wow, starting with 19 reps on Smith squats was rough, but it really got everything firing. Adding weight to the two heavier sets after really fried my quads and hams in about five minutes. Unreal. All the other exercises, done in the same MMX pyramid style, were excellent as well, especially when I included X Reps or a Static-X hold after the last set. This is getting interesting. The new exercise each time, to add to the full-range Positions-of-Flexion chain, hammers the target muscle hard with change to gain. Hammering the entire body at each workout is rough, but it should accelerate anabolic drive–at least that’s what I keep telling myself as I stumble out of the gym soaking wet. Lol.
Diet, Supplements & Nutrient Timing: For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book.