I duplicated last Monday’s workout, but instead of three sets on the midrange move, I did two with a 10-second rest pause after the second before going to failure a third time. Still three sets, but the third is an extension of the second. Much more taxing than three sets with standard rests, for sure…
Quads: Cable squats (2×19,10 R/P 6); Sissy squats (1×10)
Hamstrings: Flat-back hypers (2×19,10 R/P 6); DB stiff-legged deadlifts (1×10)
Calves: Machine leg press calf raises (2×20,9 R/P 6); Seated calf raises (1×14)
Chest: DB bench presses (2×20,10 R/P 7); Flat flyes (1×10)
Midback/Lats: Chest-supported DB rows (2×20,10); DB pullovers (2×12,9)
Traps/Delts: DB upright rows (2×20,9 R/P 6); DB shrugs (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.
MMX R/P Midrange Monday Summary
Using a rest/pause set instead of a longer rest with a third set was much more taxing. That condensed workload provided for more of a density attack–more work crammed into less time, a favorite mass-building tactic of Vince Gironda. Apparently, more work in less time also means less oxygen in the gym because I was sucking air on every bodypart.
For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book.