The past few weeks I’ve been doing antagonist, or opposing, muscle supersets. Doing that full body three days a week was getting stale, even when changing up exercises, so I decided to go back to straight-set MMX on Wednesdays. The higher reps with shorter rests between sets created a more robust pump–and I swear I saw a few new veins…
Quads: Leg extensions (3×20,12,9 + X Reps)
Hams: DB semi-stiff-legged deadlifts (3×18,10,9)
Calves: Machine leg press calf raises (3×22,12,10 + StatX)
Chest: Converging-handle machine bench presses (3×20,10,7 + StatX)
Midback: Machine rows (3×20,11,9 + StatX)
Delts: One-arm cable laterals (3×20,9,7 + StatX)
Triceps: Lying DB extensions (1×12 + StatX)
Biceps: Concentration curls (1×12 + StatX)
Forearms/Brachialis/Triceps/Lats: DB pullovers (1×12) ss DB hammer curls (1×12)
Abs: Incline kneeups (1×12 + StatX); Machine crunches (1×12 + 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
At the end I pulled back to one set of arm exercises as well as ab work. I have designated Wednesdays as a change-to-gain day but also a more abbreviated “recovery” day as well–no supersets, only straight sets with MMX (20-12-9). Felt great, pump was first rate.
Diet, Supplements & Nutrient Timing
For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book.