Q: I tried the Stretch-First triceps workout that you outlined [in a previous newsletter]. The partials on the overhead stretch exercise were killer. My tri’s blew up, and I got sore. I want to try it on quads, but the ideal exercise is also a stretch [sissy squats]. Instead of stretch first and ideal second, I have to do ideal first, which is also a stretch. How should I handle that?
A: I’m not telling you. Buy the OMYM ebook for the full Stretch-First workout…Kidding…
You’re right: A few of the ideal exercises are also stretch moves—like sissy squats for quads.…
So you do sissies first because it’s stretch. But instead of just one set, you do two because it’s also ideal…
On the first set use partials only. Shoot for around 20, moving through only the bottom third of the stroke.
Rest 20 seconds, then do a second set, full-range this time, getting 10 to 12. Rest 20 seconds again, then…
Do one set of a squats or leg presses (midrange) and follow with leg extensions (contracted), one set. Here’s the full quad workout. But I suggest you still buy the OMYM ebook to help fund my Metamucil addiction ( / / = 20 seconds of rest)…
Stretch: Sissy squats, 20 (Stretch Partials) / / 12 / /
Midrange: DB squats, 15 (Speed Set) / /
Contracted: Leg extensions, 10
It’s somewhat different in the OMYM ebook because I didn’t have a leg extension in my home gym. I used wall roller squats with a flex at the top instead and did them second. Speed squats were last. Either way, your legs will look like this in no time…
Okay, maybe not quite like that. Tom Platz had great genetics. Ah, but he was also a big proponent of sissy squats and stretch overload, which helped him become the Quad Father. For the entire Stretch-First workout, see the ebook; an offer you can’t refuse…
GROW like never before: Get the complete Stretch-First POF Pre-Ex Workout as well as the Base-STX Workout, which both include the ideal exercise for each muscle and the best stretch and contracted add-on moves for mass, in Old Man, Young Muscle.
And you still get The Muscle-On, Belly-Gone “Diet” ebook FREE for a limited time when you add Old Man, Young Muscle to your mass-building library. Go HERE.
Till next time, train hard—and smart—for BIG results.
—Steve Holman
Former Editor in Chief, Iron Man Magazine
www.X-Rep.com
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