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Workout 9 (Week 3) of the Build Muscle Texas Method – Personal Record Day
The What
Foam Roll:
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 265lbs x 3 reps
A2. Band Pull Aparts 3x 15 – purple band x 15 reps for 3 sets
A3. Squat 1x3rm max- worked up to 235lbs for 3 reps
B1. Dumbbell Row 4×6 – 95lbs for 6 reps for 4 sets
B2. Glute Ham Bench Dumbbell Crunch – 55lbs 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
This was my first workout back after a 7 day layoff from a week long pharmacy training seminar. Originally on the plane ride home, I had planned to just perform the first workout of the week, and completely skip this workout. I hadn’t trained at all in 7 days, my diet was horrible because I was in the classroom for 10+ hours a day, and my sleep schedule was screwed up. Prior to the workout, I had weighted 179 lbs, the lowest body weight I’ve been at since high school. However, my warmups felt nice, so I went ahead with it, even though I knew my performance would suffer a little.
It actually went fairly well. I probably could have got 245lbs on the squat, but I didn’t want to push it. I’m still nursing a little adductor pain. I’m still embarrassed that my bench is better than my squat, but I’ll get there.
Notes
I started to put a band below my knees when I squat. I got that tip from physical therapist Gray Cook. The band forces the knees in which in turn turns the glutes (external rotators) on. I love it. I’ll probably squat with it for another 3-4 weeks, and then see if my form improves.