My biceps are the sorest they’ve been in years–and that’s no April Fools joke. Wednesday’s X-centric set add-on to incline curls did it. Bi’s are twitching and cramping today–so I thought I’d carry that method to other bodyparts today. If it does similar damage, I may be bedridden over the weekend. Lol…
Quads: Leg extensions (1×21); Sissy squats (1×9 + 5 Xcen)
Hams: Seated leg curls (1×20 + X Reps); DB semi-stiff-legged deadlifts (1×10 + 5 Xcen)
Calves: Leg press calf raises (1×20), (1×10 + 6 Xcen)
Chest: Machine flyes (1×21 ); Flat-bench flyes (1×9 + 5 Xcen)
Midback: Bent-arm bent-over laterals (1×23); Close-grip cable rows (1×12 + 7 Xcen)
Lats: Stiff-arm pulldowns (1×19); DB pullovers (1×10 + 6 Xcen)
Upper Traps: Cable shrugs (1×23); Separate-handle cable upright rows (1×9 + 6 Xcen)
Abs: Planks (2×1 min., 50 sec.) ss Yoga Cobras (to stretch hip flexors)
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 + X-centric Set Friday Summary
So it’s a high-rep contracted-position exercise, rest 30 seconds, then hit a heavier stretch move to failure immediately followed by a reduced -poundage X-centric set (lift in one second and lower in six). The Xcen set on a stretch move is the soreness enhancer, which could prove problematic for the weekend–if I want to move around. I like soreness, even though I realize there are no studies correlating it to growth. Still, if you are damaging the muscle enough to feel it, there has to be some supercompensation/adaptation, which should equate to hypertrophy along one pathway or another.
Diet, Supplements & Nutrient Timing
For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book.