My biceps are the sorest they’ve been in years–and that’s no April Fools joke. Wednesday’s X-centric set add-on to incline curls did it. Bi’s are twitching and cramping today–so I thought I’d carry that method to other bodyparts today. If it does similar damage, I may be bedridden over the weekend. Lol…
Steve: Contracted/Stretch MMX + X-cen Add-On (delts/arms/abs)
I love delt/arms day, and it was three sets for all: high-rep contracted exercise, lower-rep stretch move + lighter X-centric add-on set (lift in one second, lower in six). That’s a killer mass-building mix…
Steve: Compound MMX + X-cen Add-On (legs/chest/back +)
Mostly big exercises today–high-rep set followed by a heavy set followed immediately by an X-centric set (lift in one second, lower in six). Really liking this new quick-hit sequence. Lots of mass bang for the effort buck…
Steve: MMX Contracted/Stretch Friday (legs, chest, back +)
Last Friday was all stretch moves for every muscle. I decided to mix it up today–high-rep contracted-position exercise for the MMX effect, followed by semi-heavy stretch move. Wow! All it took was one set of each to hit that deep fiber-firing growth threshold…
Steve: Triple-Set MMX Wednesday (delts/bi’s/tri’s/abs + X-centric set add-on)
Last Wednesday I used all stretch moves. Today I went for mostly midrange work and hammered shoulders and arms with three sets per exercise–20 reps, 10 reps, then 6 to 8 X-centric reps (lift in one second, lower in six). Unreal feel and awesome pump; however, I did skip my isolation leg work because I went in feeling a bit under the weather…
Steve: X-centric-Add-on Monday (MMX legs/chest/back +)
When it comes to working out, it’s easy to start going through the motions–no excitement doing the same old things. I snapped today and decided to alter my method of attack–somewhat. I still used MMX, a high-rep set (20 reps) followed by a heavier set (8-10 reps); however, instead of a rest/pause at the end, I reduced the weight back to my high-rep weight and immediately did an X-centric set, raising in one second and lower in six on every rep. Holy crap, talk about a growth fiber slap. Wake up, fast- and slow-twitch bitches (LOL)…
Steve: Triple-Stretch MMX (legs/chest/back +)
I decided to repeat last Friday’s all-stretch-move workout for legs, chest and back; however, I added a third set…
Steve: All-Stretch Move Wednesday (arms/shoulders +)
My all-stretch move workout last Friday for legs/chest/back felt so great, I decided to carry it on to shoulders and arms; however, I added a third set for added trauma. May be a bit sore tomorrow, but that’s a positive…
Steve: Time-Change Monday (MMX legs/chest/back +)
Overslept a bit today, probably due to the time change. Because of that, I pulled back–no rest/pause add-on sets and no additional arm/shoulder work…
Jonathan: Mid-March Madness
Hard to believe this is my first training blog of the month, but it’s been a big dose of Mid-March Madness, and I’m not talking about basketball. Simply been too busy to grab a few moments to summarize my training each day, but never too busy to hit the gym…
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