I decided I needed some good target-muscle damage/soreness, so I started with MMX on a stretch move–plus a rest/pause set. Then I moved to one heavy set of a midrange exercise followed by one set of a contracted move. Really felt in the groove…
Delts: One-arm cable laterals (2×20,10 R/P 5); DB presses (1×11); Laterals (1×10 + X Reps)
Triceps: Incline DB extensions (2×22,7 R/P 4); Lying DB extensions (1×9); Kickbacks (1×12)
Biceps: Incline curls (2×19,7 R/P 3); DB curls (1×9); Concentration curls (1×11)
Forearms: DB wrist curls (2×22,10 R/P 6); Incline hammer curls (1×12); Rockers (1×15)
Abs: Full-range bench crunches (2×20,9 R/P 5); Incline kneeups (1×8); Planks (1×45 sec); Hyper hangs (1×1 min)
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 Stretch + M/C Wednesday Summary
Focusing on the stretch move is great change to gain–and no doubt will produce soreness. It’s definitely a get-bigger trigger. Plus, I completed the Positions-of-Flexion chain by following up with one set each of midrange and contracted. I like one set because it really makes you “get it”–no more sets to take up the slack. This is a great POF mass attack.
For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book.