Last week I did a 3-set Downward-Progression sequence for each muscle. Today I decided to go back to X-centric immediately followed by X-celeration on a stretch move, rest, than hit a standard set of a contracted-position move for 10 to 14 reps…
Delts: Incline one-arm laterals (1×9 Xcen + 8 Xcel); One-arm DB laterals (1×12); DB presses (1×12)
Triceps: Incline DB extensions (1×9 Xcen + 8 Xcel); Kickbacks (1×14)
Biceps: Incline curls (1×9 Xcen + 6 Xcel); Chest-supported alternate concentration curls (1×14)
Forearms: DB wrist curls (1×10 Xcen + 9 Xcel); Rockers (1×20)
Abs: Full-range bench crunches (1×12 Xcen + 10 Xcel); Crunches (1×12)
Note: My current program is based on methods in the new e-book MMX Fast Mega-Mass Workouts–the Max-Muscle X-pansion System.
Stretch + Contracted Wednesday Summary
Ending with a contracted-position exercise is basic Positions-of-Flexion protocol–and for good reason: You really feel the target muscle contracting to finish it off. It works especially well after a stretch-position exercise. Those moves can innervate the muscle’s emergency response to heighten fiber activation in order to prevent injury. Doing the stretch exercise in X-centric style (1/6 tempo) followed immediately by X-celeration (1.5-second reps) makes it even better, with slow-twitch activation/growth stimulation during the slow X-centric strokes early in the set. That’s a long explanation, but the workout is quick–you get three different rep speeds along with engaging multiple fiber types.
Diet, Supplements & Nutrient Timing
For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book.