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 9 Workout #26 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+ 27.5lbs x 8,8,7,7 reps for 4 sets
B2. 1-Arm Farmer’s Walks/Stability Ball Deadbugs 2×10 – barrel+35lbsx25 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
My first bad workout in awhile. I had a migraine that started about an hour before I was supposed to start my workout, so I had to postpone it until I could sleep it off (that’s the only thing that works). I still wasn’t feeling up to par, but I did it anyways because it was my light workout of the week.
With that said, I still increased the weight on my chins and 1-arm farmer’s walks. Once again, I cannot stress how much I love 1-arm farmer’s walks. They’re a pain in the ass, but I love them.
If you want to read more about Mark Rippetoe and the Texas Method structured to build muscle, please visit his site Starting Strength.