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.
Steve: Full Body (speed drop)
I’m hooked on this 2-set-per-exercise full-body workout. Here’s the sequence: High-rep set, rest 40 seconds and add weight; 10-rep set,then reduce weight to set 1 and immediately crank out an X-cel, or speed drop set (1.5 seconds per rep). I used a few different exercises today. The workout is quick, and you can add an exercise for stubborn muscles, which I did for shoulders today…
Steve: Full Body (stretch overload)
Time for another Wednesday all-stretch-position workout. Because I considerWednesday a “reload” day, with slightly less stress, I reduced my volume a bit–I did two sets per move, with the first in Double-X-Overload style. DXO is a 1 1/4 rep, with the quarter rep occurring in the stretch position…
Steve: Full Body (X-cel drop)
My Friday workout was so hypertrophically effective that I repeated the same sequence today–high-rep set, rest 40 seconds as I added weight; 10-rep set, reduce weight to set 1 and immediately crank out an X-cel drop set (1.5 seconds per rep). I tried to do a different exercise for every muscle group today, which gave me that all-important change to gain.
Steve: Full Body (X-celeration Drop Set)
Looking back over my full-body workouts, I realized I haven’t used X-celeration reps in a while–1.5 seconds per repetition. Coach Charles Poliquin has always said the one of the “forgotten” secrets to new muscle growth is changing rep tempo. I used it on a drop set after my second set of each exercise…
Steve: Full Body (stretch overload)
When you know something works, use it. I haven’t been using stretch overload enough lately, so today I devoted an entire workout to only that. I was amazed at the deep growth-fiber stimulation–and it only took two sets. Keep in mind that at the end of both sets, I held the stretch for as long as I could, an intra-set stretching method that a study showed created big hypertrophy gains…
Steve: Full-Body MMX (two-set high/low)
I took Friday off from the gym for recuperation purposes, so today I did a straight-set full-body workout, 2 sets–15,10. Felt great, pump was off the charts, and I did not feel drained after. Bonus: Gym was empty–even better…
Steve: Full-Body MMX (high reps first)
Starting to feel a bit of apprehension before my full-body workouts. Do I need a break or just to suck it up? Always a good question. I’ll see if my motivation revs by Friday, otherwise I may use a reduced workload session or perhaps wait till Monday to hit it again. Here’s what I did today…
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