SuperFlex Metabolic Muscle Matrix Upper Body 2.0

In the first segment of the SuperFlex M3 series, we covered Upper Body 1.0, which emphasized unilateral (single-arm) variations of foundational push/pull band exercises for the upper body. In this segment, we present SuperFlex Metabolic Muscle Matrix Upper Body 2.0, which implements bilateral variations of those push-pull exercises into a circuit in Workout C, and ‘Compound Sets’ in Workout D to progress workload density to another level.

To better understand the Rep Performance Application key formats Coach Vince will demonstrate Upper Body 2.0 Key C and Key D in the video below:

The circuit fashion of Workout C is ideal for time-efficient workouts. You perform exercises 1 through 6 in succession, resting just long enough to sustain high quality of each rep.

To reaffirm, this is a muscle-building circuit rather than just cardiovascular conditioning. There is a metabolic effect to these workouts, but the objective is the muscular activation and contraction of each rep rather than chasing fatigue.
This is not the familiar type of circuit where you’re just trying to get through the sets in the fastest time possible. The pace between sets is one factor in training for muscle hypertrophy yet it’s not the most important. You want to regulate fatigue performing one set of each exercise per cycle, moving efficiently between sets while sustaining kinesthetic efficiency rep by rep.

In Workout D, we utilize an intensification method known as compound sets to ramp up the workload on each specific muscle group. Compound sets involve 2 or more exercises for the same muscle group. This is different than Supersets where antagonistic muscles are alternated back and forth. 

The design of these compound sets can also be referred to as a Pre-Exhaustion method where the first exercise(s) is more specific followed by an exercise that calls more on the surrounding muscles to take the target muscle fibers to higher levels of recruitment.

Workout D is presents the highest level a potential demand both muscularly and systemically. Due to this, it is recommended to perform Workout D with less frequency than the other 3 workouts to prolong the adaptation curve and sustain progress.

As with the workouts of 1.0, you will be using the Rep Performance Application (RPA) key to provide the necessary intensification and variation for the muscle-building stimulus you desire.  Coach Vince’s recommendation is to experiment with each of these workouts, and each of the two RPA’s format keys described and demonstrated in this blog. You may find a preference regarding one or two of the workouts and one or two of the RPA’s formats.  Or you may choose to continuously cycle through the different workouts and RPA’s. Coach Vince has found either path leads to progress and success as long as training consistency is the basis.


RPA Key C and D


Enter M3 Upper Body 2.0 Workouts C and D

Upper Body C
  – The Circuit


Bands used in the video.  / Resistance Band #6 Purple 40″ / Movement Band #1 Red 80″ / Resistance Band #4.5 Yellow 40″

Rep Performance Application Key C:  

Workout C
 40-sec Work: 20-sec rest 
Steady Tempo Reps (STR) of–
 1-sec Concentric: 1-sec Pause: 2-sec Eccentric

3-5 Workout Cycles

1.  Split-stance FT/MB Chest Press

2.  Standing FT/MB Row

3.  Split-stance Triceps Extension

4.  Standing Hammer Curls

5.  Shrugs

6.  Pull-Apart

Upper Body D – Compound Sets (Advanced)

Bands used in the video.  Movement Band #.5 Yellow 80″/ Movement Band #1 Red 80″ / Resistance Band #4.5 Yellow 40″

Rep Performance Application Key D:  

Workout D – 
*Iso+Reps Ladder (6,5,4) or (5,4,3) / 
(6-5sec Iso Hold+ 6-5 STR/Rest-Pause/ 5-4 Iso Hold + 5-4 STR/Rest-Pause/ etc.)

*Iso+Reps Ladder are performed by beginning the set with an isometric contraction for a designated number of seconds followed by the same number of reps as the isometric hold in seconds. These reps are performed in STR format, and followed by a 5-8sec rest-pause, then another isometric hold and STR reps to match the seconds of isometric contraction.

1a.  FT/MB Lo-Hi Pec Fly 
 *FT/MB Incline Chest Press  (3-5 Sets each)

1b.  FT/MB Straight-arm Pulldown
 *FT/MB Seated High Rows (3-5 Sets each)

2a.  Overhead Triceps Extension *Triceps Pushdown

 (2-4 Sets each)

2b. FT/MB Behind-back Curl *FT/MB Elbows-in-front Curl (2-4 Sets each)

3a. FT Side Lateral (2-4 Sets each)

3b.  Pull-Apart (2-4 Sets each)

3c.  FT Overhead Press (2-4 Sets each)

In the next installment of the SuperFlex M3 series, we will present Lower Body 1.0.  

Your Potential is worth it,

Coach Vince McConnell

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