Steve: Full Body (stretch overload)

When you know something works, use it. I haven’t been using stretch overload enough lately, so today I devoted an entire workout to only that. I was amazed at the deep growth-fiber stimulation–and it only took two sets. Keep in mind that at the end of both sets, I held the stretch for as long as I could, an intra-set stretching method that a study showed created big hypertrophy gains…

Quads: Sissy squats (2×9 DXO, 8)
Hams: DB semi-stiff-legged deadlifts (2×10 DXO, 8)
Calves: Leg press calf raises (2×15 DXO, 12)
Chest: Flat-bench flyes (2×10 DXO, 9)
Midback: Close-grip cable rows (2×10 DXO, 10)

Lats: DB pullovers (2×10 DXO, 10)
Delts: Incline one-arm laterals (2×10 DXO, 9)
Triceps: Incline DB extensions (2×11 DXO, 9)
Biceps: Incline curls (2×10 DXO, 8)
Forearms/Brachialis: Incline hammer curls (1×10) ss DB wrist curls (1×18)
Abs: Machine crunches (2×10 DXO, 9)

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

DXO is Double-X Overload–1 1/4 reps, with the quarter happening at the stretch. With a weight that allows 15 reps and employing DXO, it’s a long tension-time set with stretch emphasis; then I held the stretch for as long as I could at the end of the set to extend the time even more. I added weight for a standard “Power” cadence set for #2, and also held the stretch at the end. The above doesn’t look like much work, but it hurt. And a recent study shows it works–especially on stretch-position exercises. (The study used leg press calf raises, a stretch move for calves.)

Diet, Supplements & Nutrient Timing

For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book.