Summer is here–this is the official first day. And thanks to my injury–that has finally healed (I hope)–I’m not quite in shape. I see myself in the mirror and realize there’s work to do. I’m ready to hunker down, however. Still liking my quick-HIT workouts–but now I can add in some cardio on off days…
Steve: Dbl Xcel Friday (legs/chest/back +)
Same as last Friday–with one difference at the end. 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…
Steve: 2-Move Wednesday (shoulders/arms/abs)
Hard to believe we’re halfway through June–and my workouts still feel like they are in first gear. Injuries can do that, even minor ones like a calf pull–especially when you’re old. Shoulders and arms were on the agenda today, and I still kept the volume down–an X-centric/X-celeration set of a stretch move followed by an X-celeration set on a midrange move after a 10-second rest/pause…
Steve: Quick-HIT Monday (legs/chest/back)
Kept it simple and fast (and slow–as in negatives) today with X-centric + X-celeration one-set-per-muscle workout. Worked up a sweat fast and saw a pump almost immediately. To review Xcen/Xcel: first phase X-centric (lift in one second, lower in six), second phase X-celeration (1.5-second reps)…
Steve: Double Xcel Friday (legs/chest/back/brachialis)
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…
Steve: 1-Set Midrange Monday (legs/chest/back/brachialis/abs)
Another X-centric + X-celeration one-set-per-muscle workout. Love this quick fiber-activating method: first phase X-centric (lift in one second, lower in six), second phase X-celeration (1.5-second reps). I usually get 9 on the Xcen and 7 to 8 on the Xcel…
Steve: Stretch-Midrange Xcen-Xcel (legs/chest/back)
I went back to the double X-celeration workout I used last Friday–andWednesday on delts and arms. Wicked pump due to varying rep speeds and lots of work compressed into a short time frame…
Steve: Double Xcel Wednesday (delts/arms/abs)
Following a stretch move, done X-centric/X-celeration style, with a big midrange move done using X-celeration reps worked so well last Wednesday, I did a repeat this week…
Steve: Xcen-Xcel Midrange Monday (legs/chest/back)
Still hammering in my home gym–and loving these focused workouts, despite limited equipment. Same drill–one set, first phase X-centric (lift in one second, lower in six), second phase X-celeration (1.5-second reps)…
Steve: Stretch-Midrange Double X-celeration (legs/chest/back/brachialis)
The double X-celeration worked so well on Wednesday with arms, I decided to carry it over to legs, chest and back. Wow. Fast and efficient with a mega pump due to varying rep speeds and all that work compressed into a short time frame…
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