Myokem Pyroxamine Edition - PAGE 118MuscleTech's Clear Muscle Program - PAGE 110Purus Labs (Condense, Noxygen, AminoD) & EVLution Nutrition (CRE+ , RE-BLD) - PAGE 107360CUT Stack (360Lean & 360Sport) - PAGE 96BPS Transdermal Stack (Dermacrine, Formasurge, Endosurge Turbo) - PAGE 89Beta Testing Lecheek's Amino Fusion - PAGE 75Ron's Reach for Radical Reconstruction - Complete RCSS Resume to the Rescue - PAGE 54An X-Factor Journey of Recovery Discovery starts on page 43FINAFLEX SUPPLEMENT STACK STARTS ON PAGE 28CARB BACK LOADING DATA STARTS ON PAGE 15
As many of you know, I just recently finished Beta testing USPlabs latest and greatest patent pending anabolic Versa-1. If you care to check it out click below:http://supplementreviews.com/forum/index.php?topic=22964.0
During that 30 day cycle I had achieved many personal records for strength and reps and while a 44 year old such as myself should probably be more careful, I caught the bug to really push myself and lift heavy weight for low reps. Dare I say ď1 rep maxĒ? PerhapsÖÖ
Last night I tried a new workout strategy for chest in which the first exercise I performed several warm up sets and only 3 working sets of flat barbell bench with 2 minutes of rest between all sets. The goal of the program during working sets is to lift heavy enough to fail in the 4-6 rep range. Having not lifted heavy flat bench for several months I really did not know what to start at, but my working sets performed were as follows:
I have to admit that I was pleasantly surprised. Anyways today I punched those numbers into the one rep max calculator and each set puts my 1RM in the 325-335 range. Since it has been almost 25 years since I attempted and succeeded 300 on a flat bench, I am quite excited at the possibilities this new routine might expose. Just the thought of putting 6 plates on the bar and benching 315 for reps is something I honestly thought Iíd never achieve.
So as I stated before, Iím attempting a new workout strategy. It is one that I have never tried before and is based on Athletic Xtremeís Strength University and Muscle Book program advertised by banner link here on SR. I would stick to AXís program as written but it is set up for people who have a gym membership and I donít have access to that equipment or a spotter necessary to safely lift in this manner. Hence, the modificationÖ..
The basics of the program are as follows:
Train no more that 1-2 muscle groups per day.
Working sets will not exceed 4-6 reps.
Each workout will consist of only 6-9 working sets per muscle group
Rest between all sets is 2-5 minutes depending on your heart rate.
Work outs are not to exceed 45-60 minutes
Train each muscle group every 5-7 days
Take a complete week off every 8-10 weeks of training
Daily routine (copied from the AX Muscle Book program) is as follows:
* FIRST SET (First warmup set)
12 reps of 50% of your heavy set, and then rest for about 2 minutes. For this first set, don't rush through this, but don't make it any longer than it needs to be. It should feel light and easy. If you did 300 lbs five times last week, start the warmup with 150 lbs.
* SECOND SET
Now do the same weight, but only do 10 at a quicker pace, then rest another 2 minutes.
* THIRD SET
Now do 4 reps with 70% of the heavy weight at a moderate pace. At only 4 reps, this should also be light and easy. You are now acclimating your muscles for the heavy weights that are coming. Once again, rest for 2-minutes. Note: (210lbs is 70% of the 300lb example)
* FOURTH SET (Still a warm-up set)
This is only 3 reps. Use 80% of your heavy weight at a moderate pace then 2 minutes to rest.
*FIFTH (and last warmup) SET
Just 1 rep at 90%. Your body further adapts to the heavy weight You are about to do. So this is important too. It will make your work sets better. Now you rest 2-3 minutes (as much as is needed to be ready and fully recovered from the warm-ups to hit the WORK sets.
*SETS SIX, SEVEN, and EIGHT
These are the work sets. This is where you hit the 4-6 reps in an all out assault. You have been learning what to do here. Give them everything that you got. The 5 sets leading up to here did nothing for muscle growth, they just got your body to the optimal state to make these count, so don't cheat.
Like I mentioned, your muscle group is fully warmed up and you can go right into the WORK sets of the next exercise in that muscle group. If this workout day has another muscle group, you repeat the warm up sets for that muscle group.
So that is it in a nut shell. I have not decided which supplements to run next, but Iím either considering another USPlabs cycle consisting of Versa-1, Test Powder, PowerFULL and Prime. Another option is LeCheek Nutritionís Mass HGH and AD-3 as I have read a lot of good things about them, so who knows? For my diet I would like to dramatically increase my clean food intake for a lean bulk until the weather starts to warm up here in the Vegas Valley. Iíve been floating around the 210 pound mark for over a year now and would love to put on a clean 10 pounds of muscle in the next few months and with the right diet, workout plan and supplementation I believe I can achieve that.
As usual I will be tossing in weekly body composition analyzer results to track my progress along the way. I invite all comments and criticisms and questions, so hats off to all that follow along this journey with me. To all my SR brothers I say LET 2013 BE THE BEST YEAR EVER!!!