Looking to build muscle? TJ, our resident expert on the topic has been exploring different techniques in his training log here on conFITdent. You can follow his progress in these logs and vicariously join him on his journey to build muscle.
Week 5 Workout #14 of the Texas Method – Recovery 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. Push Press 3×5 – 155lbsx5 reps for 3 sets
A2. Band Face Pulls – Purple x 20 reps for 3 sets
A3. Squat 3×5, 80% of Monday’s Weight – 165lbs x 5 reps for 3 sets
B1. Chins 4 x 8 – body weight+ 15lbs x 8 reps for 4 sets
B2. Weighted Side Planks 2xmax/Stability Ball Deadbugs 2×10 – 45lbs x45 seconds for 2 sets/ 15 reps for 2 sets
Why This Will Build Muscle
Today’s workout was a recovery workout. Essentially, it was created to grease the groove, and possibly aid in recovery. Because I’m a hardgainer and an intermediate lifter, my recovery ability can’t handle 3 stressful workouts in 1 week. My previous workout hopefully created a stress response large enough to create supercompensation before my “PR” workout of the week, which is my next one.
The Results
Felt great again. Even though it was a Friday night (yes, I have no life), I actually enjoyed it because I had the entire gym to myself. Chins felt easy. Next week I’ll add at least 25lbs to my waist. The light squats really helped my soreness. I’ve been foam rolling and stretching since my previous workout, and still had a little residual soreness. 3 sets of deep, light squats with a slight pause at the bottom really helped. My legs feel great today.
I’m definitely feeling a few PR’s during my next workout. I cannot express how great it feels to leave the gym more energized than when I entered it. It’s nice to kill yourself every once in awhile, but I firmly believe that for a hardgainer 80% of your workouts should actually make you feel better after you finish them.
If you want to read more about Mark Rippetoe and the Texas Method structured to build muscle, please visit his site Starting Strength.