Thinking about my Monday workout over the weekend, I realized that I haven’t use the X-cel method in a while. I’ve been adding on either a standard-speed set after a rest/pause or an immediate X-centric set, reducing the weight and lifting in one second, lowering in six. Today I used the rest/pause after my heavy set, kept that heavy weight and did as many X-celeration reps as possible (1.5-second reps). Wow! Felt the difference immediately…
Quads: Leg presses (2×20,10 + 6 X-cel)
Calves: Leg press calf raises (2×19,10 + 8 X-cel)
Hams: Flat-back hyperextensions (2×20,8 + 7 X-cel)
Chest: Machine dips (2×22,10 + 5 X-cel)
Midback: Machine rows (2×20,8
Lats: Pulldowns (2×19,9 + 6 X-cel)
Traps/Delts: Cable upright row
Traps/Delts: Cable upright row
Note: My current program is based on methods in the new e-book MMX Fast Mega-Mass Workouts–the Max-Muscle X-pansion System.
X-cel Add-On Monday Summary
I cut it a bit short today–no abs or arm work. That’s because all of my target muscles were feeling like Jell-O after the X-celeration Add-On sets. Those speed reps absolutely do something unique to the muscle, as compared to X-centric or even a standard-speed heavy add-on after a rest/pause. Love it–a new change to gain and excellent deep-fiber pain.
Diet, Supplements & Nutrient Timing
For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book.