Still hammering in my home gym–and loving these focused workouts, despite limited equipment. Same drill–one set, first phase X-centric (lift in one second, lower in six), second phase X-celeration (1.5-second reps)…
Hamstrings: DB semi-stiff-legged deadlifts (1×9 Xcen + 5 Xcel)
Quads: Step-back lunges (1×7 Xcen + 7 Xcel)
Calves: One-leg calf raises (1×7 Xcen + 7 Xcel)
Chest: DB bench pressess (1×9 Xcen + 7 Xcel)
Lats/Midback: Chest-supported
Traps/Delts: DB upright rows (1×9 Xcen + 9 Xcel)
Upper traps: Seated DB shrugs (1×10 Xcen + 7 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.
Xcen-Xcel Midrange Monday Summary
Kept it simple and quick today, but completely amazed by the pump. I think combining slow-negative X-centrics with fast X-celeration immediately after is an exceptionally efficient way to get at massive amounts of different muscle fibers without heavy weights. And the long tension time turns up the burn–a good Memorial Day barbecue. LOL. And speaking of Memorial Day, don’t miss the 20 percent off sale at our X-Shop HERE. Use this code at checkout: MADMUSCLE. The MMX e-book is currently our best-seller…
Diet, Supplements & Nutrient Timing
For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book.