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…
Jonathan: Delts, Arms (Pumptastic!)
Super-TORQ MMX
Apparently variation is the name of the game lately, but it’s keeping the motivation high. Today’s workout was pumptastic, but not egotastic. LOL! I went with the excruciating joy of Super-TORQ and tried to keep an MMX twist in the mix…
Jonathan: Delts, Arms (10×10!)
POF MMX
Our latest e-zine about 10×10 training got me thinking that would be an ideal variation for some new mass creation – or at least something fun to experiment with that I haven’t used in a couple of years…
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…
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…
Jonathan: Delts, Arms (Massive Monday)
POF MMX
Back on track with the proper training sequence. I was in the mood for some change, and I’m liking the DP 3X so much that I used that on everything, even the supersets. Made it feel like Massive Monday…
Steve: Full Body (stubborn muscle groups)
MMX Pyramid
We all have stubborn muscle groups. One of my toughest is chest–so today, instead of just a stretch move, I used Flyes as the first move in a Pre-Ex superset–at least on sets 2 and 3–doing incline presses immediately after each of those second two sets. Here’s how it went today…
Jonathan: Delts, Arms (fantastic Friday)
POF MMX
While I somehow managed the wrong workout yesterday, it made for a fantastic Friday workout. The last day of the week always means a great workout, but having delts and arms land on a Friday makes it even better… [Read more…]
Steve: Full Body (anabolic environment)
MMX Pyramid
Doing Feet-forward Smith-machine squats first always gives me some apprehension–especially at 6:50 a.m. And doing 20 reps on the first set to near failure really wakes a guy up. Lol. But, it also shocks the anabolic environment for overall growth. Gotta love that… [Read more…]
Jonathan: Chest, Back, Abs (low pump)
I botched up the workout a bit today by not remember to hit the grocery store last night. The result was a really low pump level, as I was out of my usual pre-training food, so I had a handful of almonds instead. Add that to the fact that I trained several hours after eating. Not ideal… [Read more…]
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