If you want to build muscle, our resident expert on the topic has been putting theories to the test in his training log here on conFITdent. You can follow along and vicariously join him on his journey to build muscle.
Workout 12 (Week 4) of the Texas Method – Personal Record Day
Foam Roll:
Calf, Quad, Hamstring, IT Band, Glutes, Pec, Lat (See Mike Boyle’s FSC 4.0 DVD and Defranco’s Core DVD)
Movement Prep:
Inchworm complex, KB Halo, KB Goblet Squat, KB Windmill, Overhead Band Wall Squat, Band Shoulder Dislocations, Lying Handcuffs, Lateral Band Walks, Single Leg Glute Iso Holds, T-Spine Bench Extensions, T-Spine Kneeling Rotations, Band Pull Aparts
Strength:
A1. Bench 1x3rm max – worked up to 270lbs x 3 reps
A2. Band Pull Aparts 3x 15 – purple band x 15 reps for 3 sets
A3. Squat 1x3rm max- worked up to 235lbs for 3 reps
B1. Dumbbell Row 4×6 – 100lbs for 6 reps for 4 sets
B2. Glute Ham Bench Dumbbell Crunch – 60lbs for 12 reps for 4 sets
Why This Will Build Muscle
This is THE workout. Everything I’ve done previously was done to break records today. Workout 1 of the week created the stress response, workout 2 of the week helped my body recover from it, and workout 3 rode the supercompensation wave. It’s simple periodization.
The Results
Not bad. I didn’t feel great, but I also didn’t feel terrible. On a scale of 1-10 with 10 feeling like superman, it was probably a 7.
I played in a kittenball tournament all weekend, however, it didn’t seem to really have an effect on my workout. I did however rush through it because I had a game at 2pm. I also didn’t want to push myself too far so I kept the squats at 235lbs. 270lbs on the bench felt heavy, and it was probably real close to my 3 rep max.
As always, if you want more information on Mark Rippetoe and the Texas Method, please visit his site Starting Strength.