I was planning to do X-centric reps followed immediately by X-celeration reps, so I did on my two shoulder moves. But when I got to triceps, I had a thought–why not use that, but immediately after, do more X-celeration reps with a midrange exercise with the same weight. You’ll see that on tri’s, bi’s, forearms and abs below. Just wish I would’ve attacked delts that way too…
Delts: Seated DB presses (1×9 Xcen + 6 Xcel); Incline one-arm laterals (1×9 Xcen + 7 Xcel)
Triceps: Incline DB extensions (1×9 Xcen + 7 Xcel) ss Parallel-grip incline DB presses (1×10 Xcel)
Biceps: Incline curls (1×9 Xcen + 4 Xcel) ss Standing DB curls (1×10 Xcel)
Forearms: DB wrist curls (1×12 Xcen + 7 Xcel) ss Hammer curls (1×9 Xcel)
Abs: Full-range bench crunches (1×10 Xcen + 8 Xcel) ss Bench kneeups (1×10)
Note: My current program is based on methods in the new e-book MMX Fast Mega-Mass Workouts–the Max-Muscle X-pansion System.
Double X-celeration Wednesday Summary
The Double X-celeration method is a great change to gain, as well as a slight volume increase with fast-twitch fiber focus. Really felt the X-plosive finisher–but I wish I had implemented it on shoulders. Next time–the pump was sublime.
Diet, Supplements & Nutrient Timing
For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book.