Last Friday was all stretch moves for every muscle. I decided to mix it up today–high-rep contracted-position exercise for the MMX effect, followed by semi-heavy stretch move. Wow! All it took was one set of each to hit that deep fiber-firing growth threshold…
Quads: Leg extensions (1×21 + X Reps); Sissy squats (1×9)
Hams: Seated leg curls (1×20 + X Reps); DB semi-stiff-legged deadlifts (1×10)
Calves: Leg press calf raises (1×24 + X Reps), (1×12)
Chest: Machine flyes (1×24 + X Reps); Flat-bench flyes (1×9)
MMX Contracted/Stretch Friday
Midback: Bent-arm bent-over laterals (1×20); Close-grip cable rows (1×10)
Lats: Stiff-arm pulldowns (1×19); DB pullovers (1×10)
Delts/Arms: Lateral-shrugs (1×
Abs: Machine crunches (1×19)
Note: My current program is based on methods in the new e-book MMX Fast Mega-Mass Workouts–the Max-Muscle X-pansion System.
MMX Contracted/Stretch Friday
This was an experiment, so I didn’t want to overdo the volume at my first outing. A third set on some or all sequences would work fine–and reducing the weight on the third for an X-centric set might be even better. I may try that on select bodyparts next time. Still, this was an incredible workout with very low volume. My quads feel insanely hammered–after only two sets. Efficiency of effort, change to gain and deep stimulation. I’m sure it will equate to soreness tomorrow. Love it.
Diet, Supplements & Nutrient Timing
For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book.