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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.

Direct/Indirect Training Split: Upper Pec Specialization

Q: The direct/indirect training split is awesome! I think my muscles have always needed more hits per week, but I followed the pros and trained each muscle only once a week. That never worked for me. The direct/indirect training split [in The 4X Mass Workout e-book] has already added new muscle to my arms and shoulders and back. My one problem area is upper chest. I’ve moved upper chest work to the front of my direct pec program. That’s helped some, but on indirect, day when I train triceps, close-grip bench presses are the indirect chest exercise. They don’t hit my upper chest, so should I do close-grip incline presses instead on triceps day?

A: Hmm, close-grip incline presses might be a solution, although we’ve never been huge fans of close grip on inclines. They can be hard on the shoulder joints. Experiment using a light poundage to see if you feel your upper chest kick in on those. There’s another solution supported by recent research that we have tried… [Read more…]

Bench Press Stress

Q: A guy at my gym told me that dumbbell bench presses are better than barbell benches for chest development. He said it’s because of the increased range of motion you can get with the dumbbells and the pec squeeze you can do at the top. What do you think? Should I switch?

A: Well, as we explain in The Ultimate Mass Workout e-book, neither of those is best for chest development; decline presses are a much better choice because that angle puts you in a more ergonomically correct position for hitting pecs and minimizing front-delt involvement (it’s why people lift their butts off the bench when doing them flat—to get into the more advantageous decline position). [Read more…]