Many years ago I wrote a booklet on the Compound Aftershock method because it was so effective. I decided to revive it in a more abbreviated form, and merge it with MMX (high-rep set first for slow-twitch fatigue). Wow, talk about a killer workout–more work in less time, plus I felt like deep growth fibers were being activated–or maybe that was just stomach acid churning to hurl my breakfast upward. Lol…
Steve: Full-Body MMX (speed pump)
I took a few days off from the gym. I planned to hit it yesterday, but I wasn’t quite up to it, so I pushed that workout to today. The speed pump was a good plan, and I also had an epiphany concerning my stretch-move day, which will be Thursday or Friday. Stay tuned for that–something different but a throwback to a mass-building tactic from the past. Here’s today’s blast…
Steve: Full Body (antagonist supersets)
It’s a two-workout week, so for my final session I thought I’d go back to a favorite to activate more change to gain–antagonist-muscle supersets. Not only is supersetting a good variation, but because of that I get a different rest between sets–the time it takes to work the opposing muscle and then a one-minute catch-my-breath rest as well before starting the second round. That equates to about two minutes of rest before the target muscle gets set 2. Great workout and feeling refreshed but stimulated…
Steve: Full-Body MMX (back off)
Full-body attacks three days a week are creating some cumulative fatigue I believe. I was a bit flat today, so I backed off a bit. Still a great workout, however–and the volume reduction helped from an energy standpoint…
Hams/Quads: Flat-back hypers (2×19, 9(8 + X Reps)); Leg extensions (2×20,10(6 + X Reps))
Calves: Machine leg press calf raises (2×20,11(8 + X Reps))
Chest: Converging machine bench presses (2×20,11(7 + X Reps))
Midback: Separate-handle cable rows (2×20,10(9 + X Reps))
Delts: Wide-grip cable upright rows (2×19,9(6 + X Reps)
Tri’s/Bi’s: Lying extensions (2×19,10(6 + X Reps)); DB curls (2×20,9(8 + X Reps))
Midback: Separate-handle cable rows (2×20,10(9 + X Reps))
Delts: Wide-grip cable upright rows (2×19,9(6 + X Reps)
Tri’s/Bi’s: Lying extensions (2×19,10(6 + X Reps)); DB curls (2×20,9(8 + X Reps))
Forearms/Brachialis: DB reverse wrist curls (2×20,14) ss DB wrist curls (2×20,14)
Note: My current program is based on methods in the new e-book MMX Fast Mega-Mass Workouts–the Max-Muscle X-pansion System.
Summary
I deleted abs and DB pullovers. I’ve been having uncontrollable twitching in my upper lats, which may be from DB pullovers three times a week. Time to skip them every so often for recovery.
Diet, Supplements & Nutrient Timing
For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book.
Steve: Full-Body MMX (Fast Friday)
Still starting with Cable squats on Fridays for quads. Such a unique, direct quad/glute hit that I almost look forward to it–except for the searing burn at the end of each set. It’s almost like a hack squat, pushing up and back–and high-rep, full-body MMX provides an overall anabolic mass attack…
Steve: Full Body (DXO to grow)
I didn’t do Double-X Overload on the first set of each exercise last week, so I went back to it today for extra stretch emphasis. DXO is doing a quarter rep in the stretch position between each full rep. With 10 to 12 of those 1 1/4 reps, I got MMX hypertrophy effects–long tension time first. I also added some X Reps to the end of that. Then I added weight for a second set of around 10 reps with a stretch-hold at the end. Quick workout but highly effective–still feeling it as I write this…
Steve: Full Body MMX (X-celeration add-on)
I‘ve been getting to the gym even earlier lately–6:30 a.m. Why are there so many people? Sheesh! One reason I get up at the crack of dawn is so people don’t get in my way and disrupt my flow at the gym. Oh well. I’m sure as winter closes in, it will thin out again. Still had a great workout, however–in about 50 minutes. Here’s how it went down…
Steve: Full-Body MMX (speed drop)
I got such a unique quad and glute sensation from Cable squats last Friday, I kept them in today. Gotta thank Mr. America Doug Brignole for that one. Who would’ve thought that holding a low-cable handle in each hand, stepping back and squatting would have such a great hypertrophic effect. The rest of my workout stayed the same as well. This is a great Friday full-body mass attack…
Steve: Full Body (stretch overload)
I always look forward to Wednesday because it’s all stretch-position moves–well, almost all. Resistance in the stretch position has been shown to trigger hypertrophy–and it hurts so good. Lol. Instead of DXO on the first set, I just did a standard higher-rep set–going for 18-20, and a static hold in the stretch position at the end of the second heavier set. Pain–and change–to gain.
Steve: Full Body MMX (X-cel +)
Halloween is coming up this week, so it’s time to scare the hell out of my muscles. I increased reps on my first set to around 20 and then, after my second heavier set, I reduced the weight back to that 20RM and cranked out a speed set + X-Rep partials after. Quick, brutal, scary hypertrophic stimulation.
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