I was planning to do X-centric reps followed immediately by X-celeration reps, so I did on my two shoulder moves. But when I got to triceps, I had a thought–why not use that, but immediately after, do more X-celeration reps with a midrange exercise with the same weight. You’ll see that on tri’s, bi’s, forearms and abs below. Just wish I would’ve attacked delts that way too…
Steve: Xcen-Xcel Monday (legs/chest/back/brachialis/abs)
One of my favorite home-gym workouts: X-centric (lift in one second, lower in six), followed immediately by X-celeration (1.5-second reps). Multiple fiber type activation in one extended set…
Steve: MMX Stretch Pre-Ex (legs/chest/back/brachialis)
I decided to use an isolated stretch move for high reps followed by a midrange exercise for 10-12–brief rest between. Absolutely great–another killer method for home-gym training…
Steve: MMX Wednesday (delts/arms/abs)
I’ve been using X-centric followed by X-celeration the past few workouts, so I switched it up a bit. Today I used MMX–high-rep set followed immediately by X-celeration reps with the same weight. More pain, but good change to gain…
Steve: Repeat Monday (Xcen + Xcel legs/chest/back/brachialis)
Another quick-hit workout in my home gym. Same drill–one set, first phase X-centric (lift in one second, lower in six), second phase X-celeration (1.5-second reps)…
Steve: Freaky Friday (legs/chest/back/brachialis)
I decided to keep my workout local again–home gym. But I changed things up a bit. I still kept the volume low, but mixed in some Pre-Exhaustion for chest and back using stretch moves as the first exercise…
Steve: More-Work Wednesday (Xcen/Xcel delts/arms)
Shoulders and arms are the easiest muscle groups to work at home, so that’s where I hit it today. I was motivated, even though my lower leg is trying to flare up again. With some good energy going in, I decided to add a bit of work for each muscle–some X-celeration reps after the standard reps on the last exercise…
Steve: Motivated Monday (Xcen-Xcel legs/chest/back)
Still feel a small twinge in my right lower leg, so to play it safe on Motivated Monday I played in my home gym today. Same drill–one set, first phase X-centric (lift in one second, lower in six), second phase X-celeration (1.5-second reps)…
Steve: Fired-Up Friday (Xcen-Xcel legs/chest/back +)
My lower-leg injury feels almost 100 percent healed, and that gets me fired up. But, that’s exactly how I re-injured it about a week ago. That means I have to keep the fire under wraps a bit, so I continued with my one-set home-gym workouts and minimum leg work…
Steve: Show-Muscle Wednesday (delts/arms/abs)
In my home gym again, and I decided to mix it up a bit. I have been doing high-rep contracted move followed by a heavier stretch-position exercise. Today I did the stretch first, using X-centric (lift in one second, lower in six), immediately followed by X-celeration (1.5-second reps); rest, then hit one medium-heavy set of contracted. But with a three-headed muscle like delts, the drill was a bit different…
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