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This is week 1 of the Fall 2023 Hypertrophy Cycle.
Please read the Lengthened ROM Blog, as the philosophy for this current training cycle will reflect all of the principles discussed in this post.
This cycle is designed in the idea of utilizing a predominance of movements that train the muscle at long muscle lengths and/or provide significant overload tension at the lengthened position of the movement.
For movements that do not overload the muscle in the lengthened position (the exercises that are inherently “lower stimulus” short overload movements) will be progressing in a manner that provides additional stimulus to the portion of the movement where the muscle is lengthened.
We can expect the lower fatigue “short” movements to utilize “partials, reverse dropsets, and “lengthened only sets” as a way to accentuate the lengthened portion of these exercises that are inherently lacking sufficient stimulus at that portion of the ROM.
Per the standard SOP for Evolved Programs, we will progress effort week to week. The objective is to begin the cycle around 4 reps from failure on demanding compound movements and around 1-2 reps from failure for “short overload” single joint movements that have much lower fatigue cost per unit.
The NEXT cycle, starting late Fall 2023 will be a strength + metabolic cycle. Stay tuned for more details as we get closer.
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Day 1 – Lower Body (Quad Dominant)
Part A and B repeat week to week. Track these metrics
A. Quad Dominant Squat of choice (see below)
2-3 warm-up sets, then:
2 work sets x 5-8 Reps (~3-4 then 2-3 reps from failure)
Rest 2-3 min between work sets
Quad Dominant Squat Movement (stay consistent week to week)
Pause “Heels Elevated” Squat (Barbell or Safety Bar)
Hack Squat
Leg Press
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B. Leg Extensions (pause contraction)
1-2 warm-up sets as needed, then:
Work sets, use the 15 rep max established in the prior week
3 Rounds:
6 Reps
Rest 10-15 sec
6 Reps
Rest 10-15 sec
6 Reps
Rest 2 min between rounds
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C. 1 and 1/2 DB RDL
1-2 warm-up sets, then:
2 work sets x 8-12 Reps (~3-4 then 2-3 reps from failure)
+ Superset the FINAL SET ONLY with:
(Weighted) Hip Extensions (see options below) x 8-15 Reps (~1-2 reps from failure)
Hip Extensions Variations:
45-degree
Horizontal/GHD
Home Hack (with barbell and box)
Home Hack (with barbell only)
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D. Giant Set x 2 Rounds:
Weighted Sit-ups x 10-15 Reps
Lying Leg Raise x 12-20 Reps
Weighted Plank x 30 seconds (decrease weight each round)
Lying Leg Raise (same as prior set) x Max Reps unbroken
Rest 3+ min
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E. Single-Leg Calf Raise (DB in hand of working leg)
2 sets of 8-15 Reps per leg
+ Dropset on FINAL SET of each leg
(drop weight to only your BW, and continue accruing reps to a tough set for that leg)
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Day 2 – Upper Body (Chest/Back Dominant)
Part A, B and C repeat week to week. Track these metrics
A. Alternate Movements:
2-3 warm-up sets each, then:
2 work sets x 6-10 Reps (~3 then 2 reps from failure each)
A1. Incline DB Bench Press (pause bottom)
Rest 2 min to A2
A2. (weighted) Pull-ups OR Wide Grip Pulldowns
Rest 2 min back to A1
Alternative Pull-up Options:
Assisted Machine Pull-ups
Weighted Rack Pull-ups
Unweighted Rack Pull-ups
Leg in front Rack Pull-ups (no elevation)
Foot-Assisted Pull-ups
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1-2 warm-up sets as needed, then:
Work sets, use 12-15 rep max established in the prior week
Complete sets of 5 reps unbroken
Rest only 10-15 sec between sets
Continue until you can’t make 5 unbroken
*If you make 6+ sets, add weight next week
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C. Cable Costal Press Around
(Costal = Lower chest = cable coming from high to low when you press around)
1-2 warm-up sets as needed, then:
Work sets, use 12-15 rep max established in the prior week
Complete sets of 5 reps unbroken
Rest only 10-15 sec between sets
Continue until you can’t make 5 unbroken
*If you make 6+ sets, add weight next week
(start by walking out further with band, then look to increase band tension in future weeks)
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D. Dual Cable Lateral Raise (
set up the cable at approx. wrist height so that it biases the “lengthened” ROM of the exercise)
1-2 warm-up sets, then:
1 heavy set x 10-15 Reps
Rest a few minutes
Use same weight as top set and complete:
35 Reps in as few sets as possible
Rest only 10-20 sec when you break
(expect sets of 4-6 reps after large chunk)
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E. For Both Movements Below:
Over 2-3 progressive building sets:
Complete 1 heavy set x 12 Reps
Incline EZ or Barbell Tricep Extensions
Standing Barbell Curls
Rest a few minutes after establishing tough 12-rep set for each
Then, using the 12-REP WEIGHT:
Complete 3 sets of 6-8 Reps per exercise
Rest only while the opposing muscle works
The final set of each should be quite challenging!
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Day 3 – REST DAY
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Day 4 – Lower Body (Hamstring/Glute Dominant)
Part A and B repeat week to week. Track these metrics
A. Hip Banded BARBELL RDL or TRAP BAR RDL
2-3 warm-up sets, then:
2 work sets x 5-8 Reps (~3-4 then 2-3 reps from failure)
Rest 2-3 min between work sets
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B. Back Rack Reverse Lunge (alternating)
4 total sets x 5-8 Reps PER LEG (10-16 reps total)
Starting with the warm-up, increase weight/effort each set to ONE TOP WORK SET
Target Reps from failure ~8-6-4-3 across the 4 sets
Rest 2-3 min between tougher work sets
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Reps 20-15-12-10
Starting with the warm-up, increase weight/effort each set to ONE TOP WORK SET
Target Reps from failure ~5-3-2-1 across the 4 sets
Rest 2-3 min between tougher work sets
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D. Alternate Movement Sequence x 3 Rounds:
Feel free to separate it into Leg Extensions as their own part, then the abs superset as it own part
Pause Leg Extensions x 8-15 Reps
Rest 1-2 min
Hanging Knee Raises (weighted as feasible) x 10-15 Reps
Superset Reverse Crunches x 10-20 Reps
Rest 1-2 min
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Day 5 – Upper Body (Shoulder/Arm Dominant)
Part A and B repeat week to week. Track these metrics
A. Superset Movements:
2-3 warm-up sets each, then:
2 work sets each (see reps from failure for each below)
A1. Seated Lateral Raise (no loss of tension at bottom) x 10-15 Reps
(~1-2 then 0-1 reps from failure across the two work sets)
NO REST to A2
A2. Steep Incline Anterior Delt Press x 6-10 Reps
(~3 then 2 reps from failure across the two work sets)
Rest 2-3 min back to A1
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B. Alternate Movements:
1-2 warm-up sets each, then:
2 work sets each (see reps from failure for each below)
B1. Single Arm DB Preacher Curl (downslope of bench)
(~2 then 1 rep from failure across the two work sets)
Rest 1 min between arms and before B2
B2. Seated/Incline Overhead DB Tricep Extensions
(~2-3 then 1-2 reps from failure across the two work sets)
Rest 1-2 min back to B1
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C. Superset Movements:
1-2 warm-up sets prior, as needed, then:
2 work sets each (Target ~3 then 2 reps from failure for both movements)
(weighted) Dips OR Assisted Dip Machine x 6-12 Reps
DB Fly (pause at stretch) x 8-15 Reps
Rest 2-3+ min
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D. Seated Cable Rows
1-2 warm-up sets, then:
Work sets of Reps 10, then 15, then 20…
DECREASE weight and INCREASE effort set to set
Target ~4-2-1 reps from failure across the 3 work sets
Rest 2-3 min between tougher work sets
+ Superset the FINAL SET ONLY (no rest) with:
Rear Delt Plate Sweeps x 50 Reps (25/side)
(start with one set of 20-25 Reps, then rest 20-30s between mini sets as you work towards 50 reps)
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E. Face Away Cable Curls OR Incline DB Curls
1 warm-up set, then:
One TOP WORK SET x 6-10 Reps (~1-2 reps from failure)
+ Immediately drop 30-40% of weight and continue to ~1-2 reps from failure with reduced loading
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Day 6 – OPTIONAL Conditioning
45-60 Minutes of ZONE 2 Cardio
This is best done on a bike or elliptical.
It can be done with rowing or running, however most people are inefficient rowers and runners, and therefore will often find it difficult to stay within the tight heart rate area required for ZONE 2
The section below will expand on this magic heart rate zone and how to find it.
The “Gold Standard” for determining ZONE 2, is to measure lactate. We would want to be between 1.7-2.0 mmol/L
Since this is not widely accessible, there are 3 Proxies you can use to determine your ZONE 2
1. The starting point is to use a crude Heart Rate measurement of 180 minus age. If you are in poor cardio shape, you can subtract 5-10 BPM from that. If you are in great cardio shape, add 5-10 BPM to that.
2. A “stressed” conversational level of exertion. This would mean you could be on a call with someone the entire time, but they would know you were exercising.
3. A pace you could hold sustainably for 60 Minutes without decreasing output due to fatigue.
A really cool metric to pay attention to is the WATTS that you are able to put into the exercise. Once you know what you can sustain for watts, you won’t have to pay attention to heart rate as much anymore. That is to say, until you become more fit, and then you may want to re-check your heart rate to make sure that the watts you’re using are still effective. It’s like progressive overload for cardio.
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Day 7 – REST DAY
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