In my home gym again, and I decided to mix it up a bit. I have been doing high-rep contracted move followed by a heavier stretch-position exercise. Today I did the stretch first, using X-centric (lift in one second, lower in six), immediately followed by X-celeration (1.5-second reps); rest, then hit one medium-heavy set of contracted. But with a three-headed muscle like delts, the drill was a bit different…
Delts: Seated DB presses (1×9 Xcen + 4 Xcel); Incline one-arm laterals (1×12) ss One-arm laterals (1×9 Xcel)
Triceps: Low-incline DB extensions (1×9 Xcen + 4 Xcel); Kickbacks (1×12)
Biceps: High-incline curls (1×8 Xcen + 4 Xcel); Concentration curls (1×10)
Forearms: DB wrist curls (1×10 Xcen + 7 Xcel)
Abs: Bench crunches (1×10 Xcen + 9 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.
Show-Muscle Wednesday Summary
Lots of excellent change to gain today. As mentioned, I started with stretch moves instead of ending with them–and I did the X-centric/X-celeration combo on those exercises. Then finished off with a concentrated isolation contracted move. Also, On the “stretch” move for tri’s, I used a slightly lower incline, and on incline curls a slightly higher one. Fast, big-pump workout. Another efficient home-gym attack that should preserve my mass.
Diet, Supplements & Nutrient Timing
For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book.