I duplicated last Monday’s workout, but instead of three sets on the midrange move, I did two with a 10-second rest pause after the second before going to failure a third time. Still three sets, but the third is an extension of the second. Much more taxing than three sets with standard rests, for sure…
Steve: Iso-MMX Friday (legs/chest/back)
I did my typical Friday regimen: I started with an isolation exercise–today I opted for three sets: 20, 10, 8, adding weight on each. Then I followed with one fairly heavy set of a big midrange move. This strategy is ideal for attacking multiple muscle-fiber types…
Steve: MMX Midrange Monday (legs/chest/back)
Another empty-gym Monday. I did the three-set MMX midrange attack–two if there was muscle crossover, like on back. Then I hit one set of a stretch-position exercise to add to my size…
Steve: MMX Pre-Ex (legs, chest, back)
As usual on Fridays I started with an isolation exercise–but today I did three sets: 20, 10, 8, adding weight on each). Then I followed with one fairly heavy set of a big midrange move. I figure this strategy is a good one for Friday because I work these same muscles on Monday with the big midrange move first–change to gain…
Steve: Stretch-Contracted Wednesday (delts/arms/abs)
Nice, empty gym again. My Wednesday workout is never complicated, however, so that didn’t matter. I decided on high-rep stretch move, rest 30 seconds, add weight, 8-10 reps. Then I went to a contracted-position exercise for two sets of 9-12 reps–delts kicked it off, and I trained that a bit differently than I just described…
Steve: Midrange-Stretch Monday (legs, chest, back)
Gotta love an empty gym on a Monday morning. It was so motivating that I decided to do three progressively heavier sets on the midrange move (DP 3X), although on some I only did two when there was crossover, such as mid-back and lats…
Steve: Iso-MMX Friday (legs/chest/back +)
I did a repeat of last Friday–with a few exercise variations (gym was a bit crowded, so I had to improvise). I pre-fatigued each target muscle with an isolation exercise (20,10) and followed with a rest/pause set of a big midrange move. Here’s how it went…
Steve: Holiday Midrange Monday (legs/chest/back)
Got in the gym an hour earlier than usual because I thought it might be crowded on a holiday–people wanting to get their workout over with and enjoy the day. Nope. Empty except for one guy–who decided to set off the emergency alarm. The siren and menacing voice (“leave the area!”) went on for 15 minutes, then the cops showed up. He explained he was foolish enough to push the button. Lol…
Steve: Rest/Pause Friday (legs/chest/back +)
Last Friday I pre-fatigued each target muscle with an isolation exercise (20,10) and followed with two sets of a big midrange move. Today I did the same, but for the midrange I did a rest/pause set instead. Here’s how it went…
Steve: MMX Midrange-Contracted Wednesday (shoulders/arms/abs)
Last Wednesday I began with an isolated stretch exercise for the target muscle, first set high reps. Today I mixed it up and did a big midrange move first with a high-rep set first, followed by a heavier set. Then I moved to a contracted-position exercise for two final heavier sets…
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