chest Archives - Page 6 of 8

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…

[Read more…]

Jonathan: Chest, Back, Abs (Freaky Friday)

POF MMX

The change from POF early in the week to 10×10 for the late-week workouts keeps thing interesting, and helps bring back the Freaky Friday fluctuation. Finding proper work weights and rest periods adds to the fun, as short rests with 10×10 seem to keep things moving along well, both from a time and muscle-feel standpoint… [Read more…]

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…

[Read more…]

Jonathan: Chest, Back, Abs (power pump)

POF MMX

The change to all-DP 3X this week has resulted in a serious power pump for all muscle groups. Even slight variation is enough for some good change to gain… [Read more…]

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…

[Read more…]

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…

[Read more…]

Jonathan: Chest, Back, Abs (wrong workout)

POF MMX

It wasn’t until half way through today’s training session that I realized I was doing the wrong workout. LOL! Rather than saying I’m just getting old and losing my mind, I’ll say that I went with instinctive training today. My chest and back needed the work more than delts and arms, I guess… [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…]

Steve: Full-Body Workout (MMX Pyramid)

Getting good at these full-body workout sessions–felt strong all the way through today. I’m even thinking about doing a drop or rest/pause set on the last set of some exercises to up the growth ante a bit. Here’s today’s workout–felt great… [Read more…]