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…
Steve: Double X-celeration Wednesday (delts/arms/abs)
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…
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