Since I have two days without a weight workout after Friday, I up the volume a bit at the end of the week with Double Xcel. Here’s the drill: Stretch move with X-centric reps first (1/6 tempo) followed immediately by X-celeration (1.5-second reps). After that it’s a 10-second rest/pause while I up the weight. Then I follow with an X-celeration set of a big midrange move for that muscle. Here’s the workout…
Legs: Stiff-legged deadlifts (1×9 Xcen, 8 Xcel); Sissy squats (1×7 Xcen, 4 Xcel) R/P Kettlebell swings (1×15 Xcel)
Calves: Donkey calf raises (1×12 Xcen, 1×12 Xcel) R/P Standing calf raises (1×15 Xcel)
Chest: Flat flyes (1×9 Xcen, 7 Xcel) R/P DB bench pressess (1×9 Xcel)
Lats: DB pullovers (1×10 Xcen, 7 Xcel) ss Bent-over DB bent-over rows (1×11 Xcel)
Midback: Forward-lean shrugs (1×12 Xcen, 9 Xcel) ss DB upright rows (1×12 Xcel)
Brachialis/Bi’s: Incline hammer curls (1×8 Xcen, 4 Xcel) ss Standing hammer curls (1×8 Xcel)
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 Xcel Friday Summary
This training method crams a lot of work into a short time. And with the various rep speeds, the pump and fiber activation is awesome. Also, no joint-crushing poundages are necessary. Love it–the soreness after from the stretch moves not so much.
Diet, Supplements & Nutrient Timing
For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book.