What goes around comes around–in this case MMX Pre-Ex, which I experimented with last Friday for delts and arms. It worked so well I used it at every workout, and now, a week later, I’m still on it. I was looking forward to the mega pump, and, with a few exercise changes, I wasn’t disappointed… [Read more…]
Jonathan: Chest, Back, Abs (X-cen, X-cel, Power)
Changed up the exercises just a bit today, as I just wanted some variety since this was the second time hitting chest and back this week… [Read more…]
Chest, Back, Abs, Tornadoes!
Changed my chest and back exercises up just a bit, but same routine and scheme. Great workout despite the tornadoes last night. LOL! We had our first real-deal tornado warning with sirens and all last night, but no damage, and just reports of small touchdowns and funnel clouds. Enough to keep you on your toes… [Read more…]
Steve: Chest, Back, Abs + Arms/Calves
(Pre-Ex 3X, Stretch Overload)
I experimented with a modified pre-exhaustion method on Friday–high-rep isolation exercise, rest 30 seconds, then do a heavier (10 reps) compound move. It worked so well, I’m keeping it going this week. It’s basically a form of the slow-twitch-fatigue method used in the Brazilian study we discuss and incorporate into the programs in the new MMX e-book. Here’s my modified pre-ex attack for chest and back…
Chest: Machine flyes (3×22,16,12) rest 30 sec. ss with Elbows-flared machine dips (3×10,8,7); Low-incline flyes (2×12,9); Flat flyes (1×9 + StatX)
Back: Bent-arm bent-over laterals (20,15,12) rest 30 sec. ss Machine rows (3×10,8,7); Stiff-arm pulldowns (2×20,15) rest 30 sec. ss Pulldowns (2×11,9); Lateral-shrugs (22,16) rest 30 sec. ss DB upright rows (2×11,9 + X Reps)
Arms: DB pullovers (2×11,9) ss Seated DB curls (2×11,9); Lying DB extensions (1×9) ss Seated hammer curls (1×10)
Abs: Planks (1x60sec., 1x45sec.) ss Low-incline kneeups (2×9,6)
Calves: Machine leg press calf raises (1×20 R/P 15 R/P 9 R/P 7 + StatX)
Note: My current program is based on methods in the new e-book MMX Fast Mega-Mass Workouts–the Max-Muscle X-pansion System.
Summary: I’m really sold on this Pre-Ex method–high-rep iso, rest 30 seconds, heavy compound. The feel is unreal, at least for now (it’s new). The only problem is that for some muscles you have to use two pieces of equipment. For example, for chest today I did Machine flyes for high reps, then I had to walk over to the dip machine as I rested for 30 seconds and hit a heavy set there after the rest. I left my towel on the flye machine so no one would steal it. Thievery isn’t a problem with lats–Stiff-arm pulldowns/Pulldowns–or traps–Lateral-shrugs/DB upright rows. It’s a great method for zeroing in on each muscle–modified pre-ex is definitely a targeted attack to get jacked.
Diet, Supplements & Nutrient Timing: For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book.
Steve: Delts, Arms + Calves/Abs
Sipping my pre-workout coffee, I had an epiphany–that means an enlightened idea (not a stroke). I decided to use the findings of the Brazilian study we discuss in our new MMX e-book with a pre-exhaustion twist. I used a continuous-tension isolation move first for 20 to 30 reps, rested 30 seconds, then did a heavier compound move. For example, Seated laterals (light) and Seated DB presses (heavy), 30 seconds between sets, as in the study for slow-twitch fiber fatigue to activate more fast-twitch growth fibers on the second heavier exercise. After three rounds of that, I ended with two to three sets of a fairly heavy stretch exercise. Quick, ultimate-pump POF workout…
Delts: Seated laterals (3×22,16,12) modified ss with Seated DB presses (3×10,8,7 + X Reps); Incline one-arm laterals (3×10,8,7 + StatX)
Triceps: Lying DB extensions (3×20,15,11) modified ss with Close-grip DB bench presses (3×9,8,6); Overhead DB extensions (2×10,8)
Biceps: Bent-over close-grip cable curls (3×23,18,15) modified ss with Undergrip cable rows (3×12,10,9); Incline curls (2×10,8)
Tri’s/Bi’s/Brachialis: DB pullovers (2×12,9) ss Hammer curls (2×10,8)
Forearms: DB wrist curls (2×17,14) ss Reverse DB wrist curls (2×15,10)
Calves/Abs: Machine leg press calf raises (1×20(12)(8)–Rest/Pause); Machine crunches (1×15(8)(5)–Rest/Pause)
Note: My current program is based on methods in the new e-book MMX Fast Mega-Mass Workouts–the Max-Muscle X-pansion System.
Summary: The modified Pre-Ex–30 seconds between isolation and compound moves with high reps on the iso–was a great change to gain. Pump was big and target-muscle ache was so fierce that the ending stretch-overload exercise didn’t require as much weight to feel heavy. Remember, a muscle doesn’t know what weight you’re lifting; it just recruits as many fibers as possible to move it. The fatigue from the initial Pre-Ex rounds hammered the target muscle so that the stretch-overload sets were not dangerously heavy but still force max-fiber recruitment. Loved this method.
Diet, Supplements & Nutrient Timing: For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book.
Jonathan: Chest, Back, Abs (X-cen, X-cel, Power)
I don’t know if it’s possible to have a bad Friday workout. Chest and back got a great pump, and it was like I was at some sort of Sweat Fest Gym Party. Crazy humid, but it felt good… [Read more…]
Jonathan: Chest, Back, Abs
I flip flopped the chest and back work again. Upper pecs were first last time, so it was back to Bent-over rows and Bench presses to start… [Read more…]
Jonathan: Chest, Back, Abs
Started with upper chest today, and think I’ll stick with doing that up front. Seems to be more efficient, and works were I need it a bit more… [Read more…]
2 Easy Ways for BIG Muscle Gains
Q: You recently mentioned that adding sets to 4X to make it 6X or higher emphasizes density with less power. Wouldn’t that be a good way to get more muscle gains in the endurance-oriented muscles like abs, calves, and forearms? Even quads?
A: That’s a good observation. Some muscles are much more endurance oriented and require a distinct density emphasis to grow as opposed to power. Exclusive low-rep power training doesn’t do much for forearm or calf muscle gains in most trainees. [Read more…]
Lean-and-Muscular Winter-Workout Tips
Q: I’m using the four-day version of The X-traordinary 4X Mass Workout. Will that help me stay as lean as possible over the winter? In the past, I’ve had trouble in that area. I tend to blow up to a smooth fat boy over the holidays. Is 4X the way to go so I don’t chub up?
A: First, understand that no workout program will prevent you from becoming president of the Chub Club if you eat like crap all the time. We’re not saying you can’t enjoy some fattening foods and desserts every so often, but it sounds like you lose control. Moderation is the key. Stay on a healthy diet most days during the week, but allow one or two for splurges. Do NOT make junk meals an everyday occurrence. Imagine YOU in this picture to stay on track… [Read more…]