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.
Workout #8 of the Texas Method – Recovery Day
The What
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 – 145lbsx5 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 – bodyweight x 10 reps for 4 sets
B2. Weighted Side Planks 2xmax/Stability Ball Deadbugs 2×10 – 45lbs x40 seconds for 2 sets/ 12 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
Once again, it was a great quick workout. This week I came into this workout fresh unlike last week, and once again left fresh. Unfortunately, I’m leaving for a Houston for a week long pharmacy compounding seminar, so this may be my last workout for the next 7 days-10 days. Supposedly my hotel has a 24 hour gym, but I’ve yet to see a picture of it. If I had to guess, it’s probably a few treadmills and a light set of dumbbells. I’ll also probably be in a classroom/lab for 10 hours each day, so once again, my gym time may suffer. It will probably end up being pushups in the hotel room with a few sprints outside for my workouts.