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 6 Workout #17 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+ 25lbs x 8, 7, 6, 6 reps for 4 sets

B2. Iso Weighted Side Planks Holds 2xmax/Stability Ball Deadbugs  2×10 – 25lbs x15 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

I had two athletes change their training schedules at the last minute and decided to workout on my training day so they interrupted me slightly. Needless to say, I wasn’t as focused as I should have been.

With that said, it was still a great workout. I came in sore and stiff, and left energized. I fully expect to hit a PR on Sunday.

I was reviewing my training logs from last year when I was on Jim Wendler’s 5/3/1. The highest 3 rep bench I hit was 285lbs. I weighed 193lbs. Things are looking good this time through.

If you want to read more about Mark Rippetoe and the Texas Method structured to build muscle, please visit his site Starting Strength.