[wcm_restrict]
Click Here To Join
———————
This is week 4 of the Fall 2023 Hypertrophy Cycle. NEXT WEEK IS DELOAD WEEK.
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.
As we enter “week 4,” the lengthened movements are closing in on ~1 rep from failure, while the short overload movements will all have progressed into partials, with many now using additional intensity techniques to accentuate the lengthened position (each one will have specific instructions within the programming).
——————–
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 (~1 then 0-1 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
——————–
B. Leg Extensions (pause contraction)
1-2 warm-up sets as needed, then:
Using the weight established prior:
*If you made all sets of 6 on the THIRD round last week, then small increase in load/resistance this week
3 Rounds:
6 Reps
Rest 10-15 sec
6 Reps
Rest 10-15 sec
6 Reps
Rest 2 min between rounds
+ Immediately after failure on the final set of the third round:
Complete 2-3 “attempted partial reps”
(i.e. you try hard as possible to make the rep, but fatigue prohibits you from getting full range of motion)
——————–
C. Ham/Glute Giant Set Sandwich x 2 work rounds:
1-2 warm-up sets each, then 2 work rounds.
***Start with “weak” or “off” leg first
Hip thrusts and leg curl to technical failure each set
RDL to ~1 rep from failure
Single Leg Hip Thrust x 8-12 Reps (B-stance or Unassisted)
Single Leg Lying Leg Curl or Standing Leg Curl x 10-15 Reps
Single Leg DB RDL x 8-12 Reps (B-stance or Hand-supported)
Rest 2-3 min
Repeat for STRONG LEG
Rest 2-3 min
——————–
D. Superset Movements x 2 sets each:
8-15 Reps Decline Lying Leg Raises OR (ADV on GHD (extra stretch)
8-15 Reps Decline (weighted) Sit-ups
Rest 2-3 min between rounds
——————–
E. Standing Calf Raise Machine
3 sets of 8-10 Reps (~1-1-0 reps from failure)
2-3 sec at the “deep stretch” position on each rep (no pause at the top)
———————–
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 (~1 then 0 reps from failure each)
+ After the second work set for each movement:
Rest 20-30 seconds then do one additional set to technical failure
(expect ~2-4 reps on this “short rest” set)
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
+ Immediately after the “short rest” set of Pulldowns (avoid if doing Pull-ups):
Complete 3-4 “attempted partial reps”
(i.e. you try hard as possible to make the rep, but fatigue prohibits you from getting full range of motion)
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
——————–
1-2 warm-up sets as needed, then:
Work sets, use the weight established prior
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
+ Immediately after failure on the final set:
Complete 3-5 “attempted partial reps”
(i.e. you try hard as possible to make the rep, but fatigue prohibits you from getting full range of motion)
——————–
C. Cable Costal Press Around
(Costal = Lower chest = band coming from high to low when you press around)
1-2 warm-up sets as needed, then:
Complete all sets on ONE ARM, then rest and switch
Using the weight established prior:
Complete multiple 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 the next week
+ Immediately after failure on the final set for each arm:
Complete 2-3 “attempted partial reps”
(i.e. you try hard as possible to make the rep, but fatigue prohibits you from getting full range of motion)
——————–
D. Superset Movements x 2 “work” sets each:
Decrease weight slightly for second set of Overhead Press (if needed to stay in rep range)
Seated DB Overhead Press OR Machine Overhead Press (of choice) x 6-10 Reps (~1 then 0 reps from failure)
Superset Seated DB Lateral Raises (slight fwd lean) x 10-15 Reps (to technical failure)
Rest 2-3 min
+ Immediately after failure on the final set of Lateral Raises:
Complete 4-6 “attempted partial reps”
(i.e. you try hard as possible to make the rep, but fatigue prohibits you from getting full range of motion)
——————–
E. For Each Movement, over the course of 2-3 sets, build to a TOP SET OF 12 Reps for each:
Rest as needed to optimize the 12-rep set (~1 rep from failure each)
Incline EZ or Barbell Tricep Extensions
Incline DB Curls
Rest a few minutes
Then Complete 3-5 Rounds of 6 Reps for each movement:
Use same weight as 12-Rep set
No Rest between movements (just 5-10 seconds for transition).
If you fail to achieve 6 reps of either exercise before 5 rounds, it’s over!
Use the same diligent execution used during the TOP SET
——————–
Day 3 – REST DAY
——————–
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 (~1 then 0-1 reps from failure)
Rest 2-3 min between work sets
——————–
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 ~7-4-3-1 across the 4 sets
Rest 2-3 min between tougher work sets
*This is the same “reps from failure” as the prior week. There is no reason to go so hard that you “fail” a lunge rep. Look to try and increase load or reps SLIGHTLY from prior week.
——————–
C. Hack Squat OR Leg Press
2-3 progressive warm-up sets, then:
2 work sets of 10-15 Reps (~1-2 then 0-1 reps from failure)
——————–
D. Superset x 1 work set each:
1 warm-up prior, as needed
To technical failure both movements
Leg Extensions (pause contraction) x 8-12 Reps
Heels Elevated Air Squats x deep burn with tempo shown in video
Rest 2-3 min
——————–
E. ABS GIANT Set x ONE WORK ROUND:
Barbell Ab Rollouts x 8-12 Reps (~1 rep from failure)
Weighted Sit-ups (DB on/above chest) x 8-12 Reps (to failure)
Reverse Crunches x deep burn with controlled tempo (to failure)
——————–
F. Single-Leg Calf Raise (DB in hand of working leg)
One TOP SET of 10-12 Reps (to technical failure)
+ Immediate drop all weight and continue accruing reps with Bodyweight (to failure)
Rest 1-2 min
Then repeat for opposite leg
——————–
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
(~to technical failure on both work sets)
For the SECOND SET OF Lateral Raises:
*INCREASE the weight 25%, above the first FULL ROM set:
Match the reps achieved on the “FULL ROM” set by doing “max effort partial reps” with heavier weight.
(i.e. you try hard as possible to make the rep, but fatigue prohibits you from getting full range of motion)
You will likely achieve 3-5 FULL ROM REPS, then make up the remainder with max effort partials.
EXAMPLE:
20 lbs x 10 Reps (FULL ROM)
Rest 2-3 min
25 lbs x 4 Full + 6 Partial Reps (=10 total reps)
NO REST to A2
A2. Steep Incline Anterior Delt Press x 6-10 Reps
(~1 then 0-1 rep from failure across the two work sets)
Rest 2-3 min back to A1
——————–
B. Alternate Movements:
1-2 warm-up sets each, then:
2 work sets each x 8-12 Reps (see reps from failure for each below)
+ Immediately after the FINAL set of EACH MOVEMENT:
Rest ~20 seconds, then go again to 0 reps from failure
(goal for ~3-5 reps on this short-rest set)
Then repeat the 20 sec rest and go to failure for a second time each
B1. Single Arm DB Preacher Curl (downslope of bench)
(~1 then 0 reps from failure across the two work sets)
Rest 1 min between arms and before B2
B2. Seated/Incline Overhead DB Tricep Extensions
(~1 then 0 reps from failure across the two work sets)
Rest 1-2 min back to B1
——————–
C. Chest Supported Barbell Row OR T-Bar Row OR Seated Row
2-3 warm-up sets, then:
1 work set of 10-12 Reps (to technical failure)
Rest 2-3 min
Then complete 2 sets of 12-20 Reps at ~20% less than the top set
~2 min rest between sets
+ Immediately after failure on the final set:
Complete 4-6 “attempted partial reps”
(i.e. you try hard as possible to make the rep, but fatigue prohibits you from getting full range of motion)
——————–
D. Chest GIANT Set x 2 work rounds:
1-2 warm-up sets each, then 2 work rounds.
Crossovers and Push-ups to technical failure
DB Fly to ~1 Rep from failure
***If in a crowded gym and unable to do a GIANT set of three movements, then do the crossovers superset with push-ups first and then complete the “stretch” flies last as a separate section.
Cable Crossovers OR Machine Fly x 10-20 Reps
Push-ups x 6-12 Reps (variation as needed for rep range target; videos below)
DB Fly (pause at stretch) x 8-15 Reps
Rest 3+ min between work rounds
Push-ups arranged from HARDEST to EASIEST:
Deep Deficit Push-ups on Parallettes or DB handles (weight vest as needed)
Ring Push-ups (weight vest as needed)
Standard “level ground” push-ups
Hands-Elevated “scaled” push-ups (elevate more to scale further)
——————–
E. Lying Cable Face Pulls
Select a weight where you could do 15 unbroken.
Complete 40 Reps in as few sets as possible
Rest only 30 sec anytime you break
Chip in away in small sets after the initial larger chunk set.
——————–
F. Face Away Cable Curls
1 warm-up set, as needed, then:
1 work set of 12-15 Reps (to technical failure)
+ Dropset (reduce weight 30% and continue accruing reps to 0 reps from failure)
——————–
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.
———————–
Day 7 – REST DAY
——————–
[/wcm_restrict]