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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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Jonathan: Legs (stair stumbling)

POF MMX

For the most part, I really love having a gym in the basement. The only time I have second thoughts is during the stair stumbling that goes on when I’m done with the workout. Stairs to get up to the kitchen to eat afterwards, and more stairs to get up to my office. At least anyone in the house gets a good comedy show when I’m done… [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…

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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…]