High-rep stretch move followed immediately by a lower-rep compound exercise–one round gets it done for me at the moment. Here are my best Compound Aftershock combos…
Steve: Legs, Chest, Back, Abs (2-set Compound Aftershock)
Using the Size Surge Phase 1 split makes workouts look easy on paper. But the supersets using a high-rep stretch move with a lower-rep, fairly heavy compound exercise are rough–and sometimes nauseating. High reps are not easy, especially on painful stretch moves. Here’s how it went today…
Steve: Iso Legs; Delts, Arms, Soleus (Size Surge Split)
The last day of 2015, and this week I’ve been experimenting with the three-day Phase 1 Size Surge split, using MMX Compound Aftershock for most muscle groups. That’s a high-rep stretch exercise immediately followed by a lower-rep compound move for that same body part. This midweek workout is the shortest of the three and was just what I needed to propel me into 2016...
Steve: Full Body MMX Compound Aftershock (Size Surge Split)
Back at it after some holiday slacking–a good time for some change to gain. I mentioned the Phase 1 Size Surge split to reduce breakfast reflux. I tried it today, and it felt great. More SS split details in the Summary below...
Steve: Full-Body MMX (eat, train, puke)
Okay, I didn’t puke–but it was close. No question that full-body workouts are grueling, even with only two sets per muscle (I may have a solution; see Summary below). The major reasons for the nausea are training legs first, with some high-rep sets, and the fact that I’m including supersets–a high-rep stretch move followed by a semi-heavy compound exercise. It’s one of the quickest ways I’ve found to get a good pump, deep fiber activation and anabolic priming–oh, and to “relive” my breakfast. Lol.
Steve: Full Body (Anabolic Aftershock)
I’ve been having such a good connection and fiber activation with one-set Compound Aftershock that I decided to keep it rolling exclusively for a while. Never thought one superset could hit a target muscle so effectively–but it’s working well, except for the puke possibilities toward the end of the workout…
Steve: Full Body (single-set MMX Compound Aftershock)
It’s almost mid-December–so why is the gym so damn crowded at 6:30 a.m.? No problem, I can adapt and adjust–which I did on my very first round, and many others too…
Steve: MMX Full Body (high, low, speed-rep drop)
I was looking forward to chasing the burn and pump today. Seems like forever since I was in the gym (it was last Thursday). It was more crowded than usual at 6:30 a.m., but no one got in my way. The quick high-rep set, low-rep set and speed-rep drop set doesn’t take long at each station, so usually when someone asks, “Can I work in?” I can say, “I’m done; it’s yours.” Love this workout…
Steve: Full-Body MMX (high, low, speed drop)
Expecting a big pump after a mega-carb load on Thanksgiving–and then the leftovers the next day. I was not disappointed. Even with only three quick sets per exercise, it looked like I grew 10 pounds of muscle when the workout was over. Gotta love that…
Steve: Full-Body MMX (speed drop)
Back to my standard high-rep set and lower-rep set + drop with speed reps (speed drop). It’s such a quick, efficient hit for the target muscle that it’s my go to workout during this full-body phase…
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