X-Rep.com’s BodyBlog

Our favorite workout of the week–and we got to use the heavy-plus-4×10 method that’s been feeling excellent on every bodypart so far. We’re getting a deep ache followed by a mega-pump, a sure-fire recipe for growth…

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We knew training legs with the heavy-plus-4X method would be interesting, and we were right; however, we had a disagreement concerning which quad exercise to use as the big midrange 4×10 move. Jonathan chose to stick with old-style hack, while Steve loaded up the Smith machine for standard squats…

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We were anxious to try our new heavy-plus-4×10 mix on lats, traps and forearms. We weren’t disappointed. It felt great to move some heavy poundages again and follow up with 10×10-style workout-density blasts–but with 4×10 instead…

(Go to our X Blog for the full training and diet details.)

Back to intense workouts after a supercompensation week, and it feels great! We’ve also tweaked our 10×10 routine to include a few preliminary heavy sets to provide a different muscle fiber attack…

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Last downshift workout, and, interestingly enough, we got some soreness this week in most bodyparts. It has us rethinking our 10×10 strategy somewhat–perhaps we’re getting too much muscle damage. We’ll make some adjustments next week.

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Good workout, great pump, not a lot of muscle damage. We met the goals of our downshift week today with 4×12 on extensions and 4×8 on leg curls–instead of 8×12 and 8×8. Interesting that knowing there were only four sets, we slowed down the reps, making the last set more difficult than usual. Still, damage was minimal…

(Go to our X Blog for the full training and diet details.)

The goal this week is a full pump without muscle damage or nervous system stress. We’re stopping all sets a few reps short of failure, and on 10×10, 8×8, 8×15, etc. we are only doing half the sets so all sets are fairly easy. Today’s workout really made us realize just how much we needed a downshift week, and we are rethinking some of our set sequences (as you’ll see in the Summary below)…

(Go to our X Blog for the full training and diet details.)

We decided last week that we needed a downshift, so this week is all supercompensation. We’re using the same poundages, only we’re stopping all sets a couple of reps short of exhaustion. And on 10×10 or 8×8 or 8×15, we’re only doing about half the sets so that the last set isn’t too difficult…

(Go to our X Blog for the full training and diet details.)

We had an extra intense workout today because we’ve decided to downshift our training effort next week. It’s been too long since we ratcheted down the intensity in order to recover and supercompensate completely, so now’s the time. Today, however, was an all-out, take-no-prisoners assault…

(Go to our X Blog for the full training and diet details.)

Upper-leg day is short but brutal. Blasting out 8×10 on Old-style hack squats for quads and Hyperextensions for hamstrings causes insane baking and aching…

(Go to our X Blog for the full training and diet details.)