I was looking to shake things up today–but I also wanted to keep it simple. I settled on one isolation exercise per muscle using Downward Progression 3X. I did three sets to failure, adding weight each set so my reps went something like 20-12-8…
Delts: Seated laterals (1×21,12,8)
Triceps: Lying DB extensions (1×20,11,7)
Biceps: Seated DB curls (1×20,12,8)
Forearms: DB wrist curls (1×24,14,10)
Abs: Full-range bench crunches (1×20,14,9)
Note: My current program is based on methods in the new e-book MMX Fast Mega-Mass Workouts–the Max-Muscle X-pansion System.
Change-to-Gain Wednesday Summary
That was a great workout–working slow-twitch to fast-twitch fibers. I haven’t used weight increases in a while, and I really felt it deep. I also increased the rest between sets–so between sets 1 & 2 I rested 30 seconds; between sets 2 & 3 I rested about a minute–so that I could really attack the fast-twitch fibers on the last set using the heaviest weight. Still, due to cumulative fatigue my heaviest weight wasn’t all that heavy, which is best for my 57-year-old body; however, it felt heavy so that fast-twitcher were activated.
Diet, Supplements & Nutrient Timing
For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book.