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Steve: Full Body (MMX Pyramid)

I made a few exercise changes from last Friday’s workout. That’s part of my change-to-gain plan. For example, last Friday I did DB stiff-legged deadlifts for hams; today it was Flat-back hyperextensions–and I did a static-hold in the stretch position after the last set: Change to gain with ending pain. Lol…. [Read more…]

Steve: Full Body (MMX Pyramid)

It’s tough knowing Smith-machine squats are first on the agenda with an MMX Pyramid. It’s even tougher at 6:45 in the morning–in a summer heatwave. After the first high-rep set, my shirt begins to show sweat. By the time I’m done with legs, I’m soaked–but I still have upper body. Full-body training is grueling but also invigorating. I keep reminding myself that many legendary bodybuilders, including Steve Reeves, preferred full-body training because the body grows best when be worked as a unit–or so the theory goes. [Read more…]

Steve: Full Body (MMX Pyramid)

Feels like back to the future for my workouts–full-body three days a week. I don’t think I’ve done full-body workouts consistently since I was in my 20s–but this time with a POF and MMX twist. Training every muscle three times a week but with a different exercise each workout (POF–midrange, stretch or contracted). [Read more…]

Steve: Full Body (MMX Pyramid)

After reviewing the study by Brad Shoenfeld, Ph.D. that we mentioned in the new MMX e-book, I decided to really shake things up with a full body workout. In brief, the study compared training each bodypart once a week with training each three times a week, but with the same volume of sets. So if the once-a-week workout was, say, 12 sets for quads, the three-days-a-week subjects did four sets three times a week for the same volume–just more frequency. The more-frequent group built MORE muscle. Time to give it a shot with full-body workouts, using different exercises at each workout (more on that in the Summary below)–AND the MMX method. Absolutely great first workout–revive the anabolic drive… [Read more…]

Steve: Legs + Delts/Back/Chest (MMX Pre-Ex)

My plan was to continue with MMX Pre-Exhaustion–contracted-position isolation exercise for 20 reps, rest 30 seconds, then heavy midrange compound exercise for 10 reps. But when I got to the gym, someone was camped out on the leg extension. I thought about beginning with hamstrings instead, but I decided to improvise on quads–more experimentation. I used the stretch move as the high-rep isolation exercise. Oh, man… [Read more…]