I always wake up on Wednesdays with fear plus excitement. I know I have to hit the gym and attack a grueling 20-rep set of Feet-forward Smith-machine squats right off the bat–at 6:50 a.m. Fear. But it’s also exciting because I know that the hypoxia from that set, as well as from the lower-rep sets after (10, 8), can trigger overall muscle growth–anabolic drive. Good motivation to hit the rest of the workout hard–and grow like never before…
Quads/Hams: Feet-slightly-
Calves: Seated calf raises (3×22,12,10 + StatX)
Chest: Machine flyes (3×20,12,10 + StatX)
Lats: Pulldowns (3×20,12,8 + StatX)
Midback: Bent-arm bent-over laterals (3×20,12,10 + StatX)
Delts: Seated laterals (3×20,10,7 + DB upright rows on last set)
Triceps: Lying DB extensions (3×20,11,9 + StatX)
Biceps: Seated DB curls (3×22,11,9)
Forearms/Brachialis: DB pullovers (2×12,10) ss Hammer curls (2×12,9)
Abs: Planks (2×60 sec., 50 sec.) ss Low-incline kneeups (2×10,7 + StatX)
Note: My current program is based on methods in the new e-book MMX Fast Mega-Mass Workouts–the Max-Muscle X-pansion System.
Calves: Seated calf raises (3×22,12,10 + StatX)
Chest: Machine flyes (3×20,12,10 + StatX)
Lats: Pulldowns (3×20,12,8 + StatX)
Midback: Bent-arm bent-over laterals (3×20,12,10 + StatX)
Delts: Seated laterals (3×20,10,7 + DB upright rows on last set)
Triceps: Lying DB extensions (3×20,11,9 + StatX)
Biceps: Seated DB curls (3×22,11,9)
Forearms/Brachialis: DB pullovers (2×12,10) ss Hammer curls (2×12,9)
Abs: Planks (2×60 sec., 50 sec.) ss Low-incline kneeups (2×10,7 + StatX)
Note: My current program is based on methods in the new e-book MMX Fast Mega-Mass Workouts–the Max-Muscle X-pansion System.
Summary: As I did on Monday, today I used the same weight on sets 1 and 2. That allowed me a few more reps on the third set and kept me in the hypertrophic-tension-time zone. Notice that I did not get 8 on my third set of Laterals, so I stood up and cranked out a set of Upright rows with the same weight. If I don’t get at least 8 on set 3, I do a drop set, rest/pause or move to another exercise to extend the set to insure I crash the growth threshold. I am not training for strength, so no need to go low reps. This was an unreal workout, and I feel and look bigger. I believe that when I change to a new workout–like a split to full body–the first week is serious adaptation and there can be a size “recoil.” In other words, you can look smaller as your body copes with the shock. Hence my need to nap after some of these full-body workouts. Now I’m feeling more capable through each workout–and I’m beginning to get a size surge. Nice.
Diet, Supplements & Nutrient Timing: For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book.
Diet, Supplements & Nutrient Timing: For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book.