Wednesay I used a heavy rest/pause add-on instead of a drop set to an X-centric add-on. Feels good to continue with the heavy stretch set, but interesting that I didn’t get nearly as sore as compared with the X-centric (lift in 1 second, lower in 6). Might be good to alternate those each week…
Quads: Leg extensions (1×21); Sissy squats (1×9 + R/P 5)
Hams: Seated leg curls (1×20 + X Reps); DB semi-stiff-legged deadlifts (1×9 + R/P 4)
Calves: Leg press calf raises (1×20), (1×10 + R/P 5)
Chest: Machine flyes (1×21 ); Flat-bench flyes (1×9 + R/P 4)
Midback: Bent-arm bent-over laterals (1×21); Facedown incline shrugs (1×12 + R/P 5)
Lats: Stiff-arm pulldowns (1×18); DB pullovers (1×10 + R/P 6)
Upper Traps/Brachialis: Lateral–shru
Abs: Flat bench reverse crunches (1×15)
Note: My current program is based on methods in the new e-book MMX Fast Mega-Mass Workouts–the Max-Muscle X-pansion System.
Rest/Pause Friday Summary
I moved pretty fast today, so I was a bit wiped out by the end. That’s why I only did one set for abs–then I stumbled out of the gym. As I mentioned, the heavy rest/pause add-on did not make me as sore as the X-centric add-on I did last week. Does that mean it’s less effective? Not at all–it’s just a different stress for mass-building success. Next week I’ll probably go back to X-centric. We’ll see.
Diet, Supplements & Nutrient Timing
For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book.