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 #5 of the Texas Method – Recovery Day
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
A1. Push Press 3×5 – 140lbsx5 reps for 3 sets
A2. Band Face Pulls – Purple x 15 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 9 reps for 4 sets
B2. Weighted Side Planks 2xmax/Stability Ball Deadbugs 2×10 – 35lbs x45 seconds for 2 sets/ 8 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.
I’ve spoken a lot about supercompensation, and assumed everyone knew exactly what I was talking about. For those of you who may need a brief refresher course on it, just take a look at the picture below:
Once again, it was a great quick workout. I came into the session tight and a little sore, and left refreshed. I definitely feel some PR’s for my next workout to maximize my efforts along my journey to build muscle fast.