I’ve been having such a good connection and fiber activation with one-set Compound Aftershock that I decided to keep it rolling exclusively for a while. Never thought one superset could hit a target muscle so effectively–but it’s working well, except for the puke possibilities toward the end of the workout…
Quads: Sissy squats (1×18) ss DB squats (1×9)
Hams: DB semi-stiff-legged deadlifts (1×17) ss Flat-back hyperextensions (1×9 + StatX)
Calves: Leg press calf raises (1×20) ss Loose-form leg press calf raises (1×8 + StatX)
Chest: Flat-bench flyes (1×21) ss DB bench presses (1×9)
Midback: Forward-lean DB shrugs (1×18) ss DB bent-over rows (1×9)
Lats: DB pullovers (1×19) ss Pulldowns (1×9)
Delts: Incline one-arm laterals (1×19) ss One-arm DB presses (1×10)
Delts: Incline one-arm laterals (1×19) ss One-arm DB presses (1×10)
Tri’s: Incline DB extensions (1×20) ss Palms-facing incine DB presses (1×9)
Bi’s: Incline curls (1×20) ss Undergrip pulldowns (1×9)
Forearms/Brachials: DB wrist curls (1×22) ss Hammer curls (1×9)
Abs: Machine crunches (1×18) ss Incline kneeups (1×7)
Soleus: Seated calf raises (1×20)
Note: My current program is based on methods in the new e-book MMX Fast Mega-Mass Workouts–the Max-Muscle X-pansion System.
Aftershock Summary
This workout is working so well that I’m continuing it for the next few workouts. I may switch exercises on a few muscle groups–one-arm upright rows instead of one-arm presses for delts for example–but the method will stay the same. The high-rep stretch move first really does good thing for both pre-fatiguing slow-twitch fibers and hyper-activating fast-twitch ones. It’s the perfect storm for high-mass stimulation on the compound exercise that immediately follows. Try it on for size.
Diet, Supplements & Nutrient Timing
For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book.