Decided to shake up my Friday workout and do only stretch moves for each target muscle–but instead of X-centric (1/6 for 9 reps), I did standard-speed reps for 20+. Talk about a different feel. I then added weight as I rested 30 to 40 seconds and did a standard set for 10 reps…
Hamstrings: DB semi-stiff-legged deadlifts (2×20,10)
Quads: Sissy squats (2×18,8); Kettlebell swings (1×17)
Calves: Donkey calf raises (1×25); One-leg donkey calf raises (1×9)
Chest: Flat flyes (2×20,10)
Lats/Midback: DB pullovers (2×19,9)
Traps/Delts: DB shrugs (2×23,14)
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-Overload Friday Summary
Doing 20 standard-speed reps (1/3) as opposed to 9 X-centric (1/6) is very different. While the tension time is about the same–over a minute–more reps ignites a more intense burn. Is one better than the other for slow-twitch fatigue? I don’t know. The different feel is probably just due to doing something I’m not used to. Then the heavier set activates fast-twitch fibers. Once I adapt to the two sets, I can add a rest/pause set to the heavy one. Mm, I threw up a little just thinking about it. Lol.
For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book.