Tuesday, October 02, 2007

Day 328: My Hot Tip For Muscle Rounds


Today was part 2 of my Muscle Rounds (MR) routine which targeted both lower body and upper body - quads, hamstrings, shoulders and triceps.

The MR Format

The MR format is quite brutal but very effective at penetrating those deep muscle fibers and stimulating growth.

MR calls for 6 mini-sets of 4 reps with only 10 seconds rest between each one. The trick is to pick a weight increment you know you can pump 10 reps out with.

My MR Tip

If you are following the Metabolic Surge program which includes MR training I have a big tip for you! When you select exercises for quads and hamstrings I would steer clear of front squats (quads) and barbell deadlifts (hamstrings).

This may seem like strange advice because these two exercises are the most effective for building your quads and hammies.

The reasoning behind this is simple. The 10 second rest period between mini-sets does not allow enough time to rack and reload the weight.

I've tried this before with squats and you effectively end up with only 3 or 4 seconds rest due to the time it takes to rack and reload. Same goes for deadlifts.

My MR Recommendation

I recommend conventional leg press machine for squats and lying leg curls for hammies when doing MR precisely because you can "drop" the weight quickly and get your full 10 seconds rest.

Trust me, if you do MR properly you are gonna need every one of those 10 seconds!

Ok, time for me to hit the sack, I have a double cardio session tomorrow!

Until then...

Eat Clean,
Shred Hard,
Think BIG!

Adam Waters, NESTA-CPT

P.S. Below are Day 328 pics for October 2, 2007: Mission 3 Phase 2 - Day 33 of 70


Anonymous said...

Wow- look at that muscle growth!
you have definitely made some awesome gains so far! keep going Ad, not long to go...

Adam Waters said...

Thanks Kel, I'm doing my best!