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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.

Steve: Delts, Arms + Calves/Abs

Sipping my pre-workout coffee, I had an epiphany–that means an enlightened idea (not a stroke). I decided to use the findings of the Brazilian study we discuss in our new MMX e-book with a pre-exhaustion twist. I used a continuous-tension isolation move first for 20 to 30 reps, rested 30 seconds, then did a heavier compound move. For example, Seated laterals (light) and Seated DB presses (heavy), 30 seconds between sets, as in the study for slow-twitch fiber fatigue to activate more fast-twitch growth fibers on the second heavier exercise. After three rounds of that, I ended with two to three sets of a fairly heavy stretch exercise. Quick, ultimate-pump POF workout…

Delts: Seated laterals (3×22,16,12) modified ss with Seated DB presses (3×10,8,7 + X Reps); Incline one-arm laterals (3×10,8,7 + StatX)
Triceps: Lying DB extensions (3×20,15,11) modified ss with Close-grip DB bench presses (3×9,8,6); Overhead DB extensions (2×10,8)
Biceps: Bent-over close-grip cable curls (3×23,18,15) modified ss with Undergrip cable rows (3×12,10,9); Incline curls (2×10,8)
Tri’s/Bi’s/Brachialis: DB pullovers (2×12,9) ss Hammer curls (2×10,8)
Forearms: DB wrist curls (2×17,14) ss Reverse DB wrist curls (2×15,10)
Calves/Abs: Machine leg press calf raises (1×20(12)(8)–Rest/Pause); Machine crunches (1×15(8)(5)–Rest/Pause)
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: The modified Pre-Ex–30 seconds between isolation and compound moves with high reps on the iso–was a great change to gain. Pump was big and target-muscle ache was so fierce that the ending stretch-overload exercise didn’t require as much weight to feel heavy. Remember, a muscle doesn’t know what weight you’re lifting; it just recruits as many fibers as possible to move it. The fatigue from the initial Pre-Ex rounds hammered the target muscle so that the stretch-overload sets were not dangerously heavy but still force max-fiber recruitment. Loved this method.
Diet, Supplements & Nutrient Timing: For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book.

I am totally loving X Reps. They have given my workouts new life, and I’ve already put on five pounds of muscle the first month. Not too shabby. My question is about triceps. I do skull crushers [or lying extensions], and I can’t seem to manage any X Reps at the end of my sets. Are my triceps just too weak down below the middle part of the rep to make X Reps happen?

 

A: Not at all. As we say in The Ultimate Mass Workout e-book, some exercises have a leverage shift that makes X Reps difficult or nearly impossible below the middle of the stroke. Lying extensions, barbell squats and barbell curls are in that group.

On lying extensions the arc of the rep and gravity create odd leverage at the X spot—between the bottom and middle of the stroke. We tried using partner assistance, like forced-rep partials, but that was awkward, so we found another solution. We do our lying extensions to failure, then, using the same weight, we launch into a set of close-grip bench presses. When we can’t get another rep on those, we do X Reps right below the midpoint of the press. You can use that superset whether you’re doing extensions with an EZ-curl bar or two dumbbells. You’ll feel your triceps firing like never before. We’ve both noticed new growth in our triceps’ long head thanks to that combo.

Pain-to-Gain Exercise Change

Q: I’m a big fan of Position-of-Flexion mass training. Hitting the three “angles” for each muscle just makes so much sense, and I know stretch overload builds mass (bird study, etc.). That brings me to my question: The overhead triceps extension with a barbell, dumbbell, cable or two dumbbells, hurts my elbows. My triceps need fullness and sweep, so I don’t want to skip that stretch-overload exercise. What can I do to avoid the old pain-to-gain myth? [Read more…]

TORQ-ing (Not Twerking) Your Triceps

Q: I’ve been TORQ-ing the target muscle at the end of my 4X workouts. Great way to end with a massive pump, but I tell people about it and they think I’m saying twerking. Lol. I have two questions: What if I can get more than 30 reps on the first set? What if I get fewer reps than that? Also, in Positions of Flexion, can I use bench dips instead of pushdowns for the finishing contracted position exercise for tri’s?

A: For the uninitiated, TORQ-ing, not twerking, is a 3X sequence of 30-20-15 reps, with 45 seconds between…

If you use it on the big midrange exercise first, like close-grip bench presses for tri’s, you may be able to add weight on each set. If you TORQ on the last exercise, contracted, you probably won’t be able to add weight.

TORQ—or tension-overload repetition quantity—is designed so you get at least a couple of sets within the high-end hypertrophic tension time—which is above 60 seconds. That would be sets 1 and 2 if you keep the rep speed at one second to lift and two to three to lower…

We tend to use the 1/2 tempo on higher-rep sets—but that’s still around 90 seconds on set 1 and 60 seconds on set 2. That high growth tension time is something most bodybuilders never get. Heck, many rarely get more than 25 seconds per set (can you say slow-to-no growth?).

Mr. America Doug Brignole goes even higher with his reps, starting at 50—and he swears it’s the best size-building method he’s ever used (see The Power-Density Mass Workout 2.0 for more on Doug’s Super-TORQ method, an interview with him, and his complete program, which uses only ONE exercise per target muscle).

Now to your first question (finally): What if you get more or fewer reps than 30 on the first set? If you get more, like 35, just continue to get higher reps on each set—35, 25, 18, say—and add weight at your next workout to bring down your reps…

If you get fewer, like 25, that’s fine too. In fact, we like to think of a TORQ sequence as ranges: 25-30, 15-20, 10-15. Even at a 1/2 tempo, you’ll still hit the high-end hypertrophic tension time on set 1—and maybe set 2 as well….

If you get fewer than 25 on the first set, lighten the weight for your second so you get close to matching your first. Your sets may go 22-20-15. Once again, you achieve high-end tension on sets 1 and 2.

Okay, your second question is a simple yes. We love bench dips for the POF contracted-position triceps exercise. While there is some movement at the shoulder, your front delts don’t come into play too much. You’ll torch your tri’s guaranteed.

Jonathan doing bench dips - TORQ-ing (Not Twerking) Your Triceps

We like to do the first 30- and 20-rep sets with no lockout, then the last set with a lockout squeeze on each (we usually don’t get 15 on that set—killer!).

Also, if you’re not strong enough to get 30 with your feet on a bench (as pictured above), put them on the floor so you’re using less than bodyweight on all of your TORQ sets…

It’s an excellent TORQ exercise to fry your tri’s for awesome new size.

Till next time, train hard—and smart—for BIG results.

—Steve Holman and Jonathan Lawson
www.X-Rep.com