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 21 (Week 7) 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 280lbs x 3 reps
A2. Band Pull Aparts 3x 15 – purple band x 15 reps for 3 sets
A3. Squat 1x3rm max- worked up to 255lbs for 3 reps
B1. Dumbbell Row 4×6 – 100lbs for reps for 4 sets
B2. Glute Ham Bench Dumbbell Crunch – 50lbs 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
The bench press was a battle. That last rep took every ounce of strength I had. In fact, I didn’t even attempt my light 20 rep set because I was spent. I really fought it as I slammed my upper back into the bench as hard as I could. I’ll be pleasantly surprised if I hit 282.5lbs next week.
The squat on the other hand was easy. I started to lean forward a little on the last rep, but overall it was a nice, deep set. I really like the close stance.
I do what to give a shout out to a great sports performance blog I recently found. I literally spent 2 hours reading through the blog posts when I first found it. Check out Sparta Performance.