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Steve: Full-Body MMX (mega pump)

My last workout was Thursday, so I’ve had three full days of recovery (with a few runs in there too). The result: mega pump today. By the end of the workout I looked like I’d added 10 pounds of muscle. Motivating–and I felt great after. So my two-workout week worked well for revitalizing me. Here’s what I did today… [Read more…]

Steve: Full-Body MMX (recover to grow)

Today is Thursday, usually an off-from-the-gym day for me. But with these full-body workouts three times a week for multiple weeks, I’ve been feeling a bit drained. Solution: Recover to grow with a two-workout week–Monday and Thursday. The extra day of rest made a huge difference. The pump was better, I had more energy and I didn’t need a nap after the session. The question is, Should I go back to three workouts next week or keep it at two for one more round?Monday’s workout may tell the tale and dictate the workout sequence. Here’s how today’s full-body blast went… [Read more…]

Jonathan: Chest, Back, Abs (paintastic!)

Super-TORQ MMX

With how pumptastic yesterday’s workout was, I had a feeling the results would be paintastic today, and they were. Delts haven’t been this sore in ages, and it’s rare for my biceps to get sore, but if soreness equates to growth, these things are going to be huge! LOL! Based on today’s chest and back work, tomorrow should be very interesting… [Read more…]

Steve: Full-Body MMX (stretch-holds)

I’ve been trying to use stretch-holds at the end of the last set of every exercise–or X-Rep partials. It really ups the intensity considerably. The recent study by Jacob Wilson, Ph.D.,showed significant increases in muscle size using that method. But today I noticed something: It does take a toll. I was wiped out after today’s workout…

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Steve: Full-Body MMX (speed reps)

I’m hitting my stride with full-body workouts–feeling bigger, pumps are great. But I always like to introduce some change to gain–and today that meant more pain. For chest I did Low-incline flyes supersetted with Low-incline DB presses–and I did the presses in X-celeration, or speed reps, style, which is 1.5 seconds per rep. Wicked burn, mega pump…

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Steve: Full-Body MMX (anabolic drive)

I always wake up on Wednesdays with fear plus excitement. I know I have to hit the gym and attack a grueling 20-rep set of Feet-forward Smith-machine squats right off the bat–at 6:50 a.m. Fear. But it’s also exciting because I know that the hypoxia from that set, as well as from the lower-rep sets after (10, 8), can trigger overall muscle growth–anabolic drive. Good motivation to hit the rest of the workout hard–and grow like never before…

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Steve: Full Body MMX (metabolic uptick)

I made a small change to gain today–and it created a big metabolic uptick. The change: After my high-rep set, I stuck with the same weight for the second two sets. In other words, I added weight for my second set, when stayed at that weight for my third. That gave me a few more reps on every exercise. I was surprised at how doing only 2 to 3 extra reps per exercise all the way through took a serious metabolic toll. In fact, I had to go home and take a nap–not kidding. I was wiped out. Bonus: The pump was bigger too…

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