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 7 Workout #20 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, 8, 7, 7 reps for 4 sets
B2. 1-Arm Farmer’s Walks/Stability Ball Deadbugs 2×10 – barrel+10lbsx25 yards/ 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
Yet again, I felt great after finishing this workout. Next week I’ll probably bump up the weights on the squat.
I’m debating on when I’m going to add a deload week. I was hoping to time it when I have a pharmacy or fitness seminar or even vacation, but that’s not until December. So, I’m leaning towards completing 10 weeks, and then using week 11 as a deload week.
If you want to read more about Mark Rippetoe and the Texas Method structured to build muscle, please visit his site Starting Strength.