I’ve been using X-centric followed by X-celeration the past few workouts, so I switched it up a bit. Today I used MMX–high-rep set followed immediately by X-celeration reps with the same weight. More pain, but good change to gain…
Delts: Seated DB presses (1×20 + 4 Xcel); Incline one-arm laterals (1×12) ss One-arm laterals (1×9)
Triceps: Incline DB extensions (1×21 + 4 Xcel); Kickbacks (1×12 + 5 Xcel)
Biceps: Incline curls (1×19 + 3 Xcel); Facedown alternate incline DB curls (1×12)
Forearms: DB wrist curls (1×20 + 7 Xcel); Rockers (1×18)
Abs: Full-range bench crunches (1×20 + 6 Xcel); Bench kneeups (1×10)
Note: My current program is based on methods in the new e-book MMX Fast Mega-Mass Workouts–the Max-Muscle X-pansion System.
MMX Wednesday Summary
The higher-rep set definitely produces more lactic acid than X-centric (lift in one second, lower in six), despite the fact that the time under tension is about equal–close to one minute. The extra pain made the X-celeration reps much more difficult, which is why I could only manage three or four at the end on most exercises. Those were especially difficult on Incline curls, and since I was training at home I was able to scream like a little girl on those. Lol.
Diet, Supplements & Nutrient Timing
For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book.