Big change for me today, as I decided to follow in Steve’s footsteps with a full-body max MMX assault today. I’ve only done full body routines when on vacation or when schedules are just too condensed. He’s been getting good results, though, and the research we keep writing about put me over the edge. Gotta try it…
Quads: Squats (3×20,12,10)
Hams: Alternate leg curls (3×20,12,10 + X Reps)
Calves: Alternate calf raises (3×20,12,10 + X Reps)
Chest: Incline presses (3×20,12,6 + X Reps)
Lats: Chins (3×20,10,8)
Midback: Bent-over DB rows (3×20,10,8)
Delts: DB upright rows (3×20,12,10 + X Reps)
Triceps: DB extensions (3×20,10,8)
Biceps: Seated DB curls (3×20,10,7)
Forearms: Wrist curls (2×20,12); Reverse wrist curls (2×20,12)
Abs: Full-range crunches (3×30,20,15 + X Reps)
Note: My current split is based on the POF MMX Mega-Mass Workout in the new e-book MMX Fast Mega-Mass Workouts–the Max-Muscle X-pansion System.
Summary
I’ve always had my best results when training with consecutive days, but this full-body stuff has me willing to give an every-other-day split a try. Not sure I’ll be able to handle the off days, though, so I might take in some HIIT cardio. We’ll see. Routine was… Interesting! LOL! Felt great to start a Monday morning with squats, but it definitely affected every other exercise after that. Legs were bouncing all over the place during chest work, but that might be good for my nervous system and endurance, so we’ll see what happens there. Pump wasn’t quite what I’m used to, but I’ve only got so much blood volume to go around, so I didn’t really expect any massive pump. It did result in a great all-over feeling, though, so I’ll give it a couple/few weeks and see how things go. Took a bit longer than expected, but mostly because the leg work got me winded early on. As I mentioned, this might be good for my endurance and stamina.
Diet, Supplements & Nutrient Timing
For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book.