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 8 Workout #23 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 – 160lbsx5 reps for 3 sets
A2. Band Face Pulls – Purple x 20 reps for 3 sets
A3. Squat 3×5, 80% of Monday’s Weight – 185lbs x 5 reps for 3 sets
B1. Chins 4 x 8 – body weight+ 25lbs x 8 reps for 4 sets
B2. 1-Arm Farmer’s Walks/Stability Ball Deadbugs 2×10 – barrel+25lbsx25 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
I finally increased the push press to 160lbs. My main concern is bar speed, so I’m very cautious when increasing the weight. I don’t want it to slow down too much., yet I still want a challenge. 160lbs felt good.
Even though it’s technically a recovery workout, I increased my squat by 20lbs to 185. 165lbs was just too light. I think there’s definitely a threshold that has to be met for the recovery workout to propel you to PR’s on Day 3. If it’s below that threshold, your body won’t be stimulated enough to be ready for the PR day. That’s just my opinion though. No science. Just my real world feedback.
Must do ab exercises: 1-Arm Farmer’s Walks. Talk about big bang for your buck: grip work, scapular stability, trap work, core/hip work, etc.. I love it.
If you want to read more about Mark Rippetoe and the Texas Method structured to build muscle, please visit his site Starting Strength.