Another X-centric + X-celeration one-set-per-muscle workout. Love this quick fiber-activating method: first phase X-centric (lift in one second, lower in six), second phase X-celeration (1.5-second reps). I usually get 9 on the Xcen and 7 to 8 on the Xcel…
Hamstrings: DB semi-stiff-legged deadlifts (1×9 Xcen + 7 Xcel)
Quads: Step-back lunges (1×7 Xcen + 7 Xcel)
Calves: One-leg calf raises (1×7 Xcen + 7 Xcel)
Chest: DB bench pressess (1×9 Xcen + 7 Xcel)
Lats/Midback: Chest-supported
Traps/Delts: DB upright rows (1×9 Xcen + 9 Xcel)
Brachialis: Incline DB curls (1×9 Xcen + 5 Xcel)
Abs: Planks (1×40 sec) 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.
1-Set Midrange Monday Summary
Despite the apparent low volume, I always feel hammered after this workout–mostly midrange work, lots of reps on each set and different rep speeds really hit multiple fibers and tax my overall system. Plus, the short rests get my heart rate up. I’m sticking to my home gym simply because I still really like these workouts. Once I get bored, I’ll make the trek to my commercial gym. For now, it’s all homework.
For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book.