I‘ve settled on a favorite sequence for Midrange Mondays: midrange move, high-rep set, rest 30 seconds, add weight, lower weight set, rest 10 seconds, rep out to failure with that heavier second poundage. Than one set of a stretch move with a rest/pause. Here are today’s exercises…
Quads: Cable squats (2×19,10 R/P 6); Sissy squats (1×10 R/P 5)
Hamstrings: Flat-back hypers (2×19,8 R/P 5); Stiff-legged deadlifts (1×10 R/P 6)
Calves: Seated calf raises (2×20,9 R/P 6); Machine leg press calf raises (1×12 R/P 7)
Chest: Wide-grip machine dips (2×19,9 R/P 6); Flat flyes (1×9 R/P 5)
Midback/Lats: Chest-supported DB rows (2×20,10 R/P 5); Chest-supported DB shrugs (1×10 R/P 5); DB pullovers (1×10 R/P 5)
Traps/Delts: DB upright rows (2×20,9 R/P 6)
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 Midrange Monday Summary
Rest/Pause allows more work in about the same amount of time, something Vince Gironda called Density training–something I call freaking painful. Lol. It hurts but it works. My daughter’s boyfriend was home from college this weekend. He trains hard, and he said I looked much bigger than last time he was here a couple of months ago. I consistent rest/pause work for my improved jaw-dropping mass. Lol.
For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book.