faces (military-press style) and starting with them. We do these toward the end of out delt routine, so the medial heads are pretty fried. That makes it somewhat hard to balance dumbbells. Now we’re doing one set of Smith-machine presses and one set of dumbbell presses, and we keep the dumbbell weight manageable, driving them up and out in W-press style. They provide more continuous tension and really sear all delt heads. High rows. If you want to feel your upper traps and even delts contract in a unique way, try high rows. Hook a double-rope attachment to a high pulley machine— same idea as the pulldown station. Grab an end of the rope with each hand and stand erect, but lean back slightly, away from the machine—we like to wedge our knees against the seat on the pulldown. Now row, pulling your hands back to the sides of your head, above your
ears, elbows high. You’ll feel your upper traps contract hard, with help from your delts. It’s a great finisher on delt-and-back day. Rockers. We’ve explained this very efficient forearm move, which trains both the flexors (undersides) and extensors (tops), several times. Hold a dumbbell in each hand at arm’s length next to your outer thighs. Curl your hands up and in to hit the flexors, lower, and then curl them up and out to hit the extensors. Rock in and out. We’ve started doing these with very high reps—20 to 30. Wow! What an incredible burn to finish off our forearms. Experiment with some of the above. That’s what this musclebuilding thing is all about—trying new exercises and/or unique tweaks to discover what gives you the best gains. Till next month, keep training hard. Note: Our latest Supercompensa-
tion workouts are listed on page 68. For all of our workouts in printable form, see Chapter 7—X-Rep Reload in our latest e-book, X-traordinary Muscle-Building Workouts, available at www.X-Rep.com. It also contains analysis and printable templates for the Volume/Intensity Fusion Program, the 3D Power Pyramid Program, the 20-Rep Squat routine, Time-Bomb Training and many others—10 print-and-grow workouts, most of which have been tested and perfected in the IRON MAN Training & Research Center over the past decade. Editor’s note: For the latest on X Reps, including X Q&As, X Files (past e-zines), before and after photos and the X-Blog training and supplement journals, visit www .X-Rep.com. To order the Positions-of-Flexion training manual Train, Eat, Grow, call (800) 447-0008, visit www.Home-Gym.com, or see the ad below. IM
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