Ended this morning’s workout with some bloated biceps. I didn’t do much different than the last time, but they seemed to swell up very nicely, and same goes for delts and midback…
Delts: Lateral raises (2×10(8),10—drop + X Reps); Forward-lean laterals (2×10,10(8)—X Reps + drop); DB presses (2×10,8 + Stage), Leaning one-arm laterals (1×10) ss Incline one-arm laterals (1×10); DB upright rows (1×15 + X Reps) ss DB shrugs (1×15—DXO)
Midback: DB rows (2×12,10); Behind-the-neck chins (1×10 + X Fade); Bent-arm bent-over laterals (1×15(10)—Drop); Bent-over laterals (1×10(8)—X Pause)
Biceps: Preacher curls (1×10 + X Reps); Standing curls (1×10); Face-down incline curls (1×12(10)—drop + X Fade); Hammer curls (1×10(8)—drop)
Forearms: Reverse wrist curls (2×15,12 + X Reps) ss Wrist curls (2×15,12 + X Reps); Forearm rockers (1×15(10)—Drop)
Note: My split is based on the Ripping Phase Routine in the Beyond X-Rep Muscle Building e-book.
Bloated Biceps Summary
Biceps felt great at the end, and there was really no rhyme or reason for it aside from having a very focused and intense workout. More proof that feeling the muscles work is potentially a big key to process vs. simply going through the motions and counting reps. Delts felt better than usual, and even midback felt like it was much more “in tune” with the workload. Great stuff all around.
Diet, Supplements & Nutrient Timing
For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book.