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This is Week 2 of the “Metabolite” Training cycle.
This will be a 4-6 week training block, followed by a 4-6 week “strength-focused” training block. The magic is in the order, as we work from lighter loads with higher volume to heavier loads with lower volume across the two training blocks.
Please read the Metabolite (Metabolic Stress) Training Blog to learn about this cycle.
During this cycle, almost all sets should be in the range of 2 “reps in reserve” (“RIR”’; approx. 2 reps shy of failure). Due to the high intensity techniques, and giant-set structure to the training, you will receive a tremendous stimulus without pushing sets to failure.
Regarding progression week to week; add reps or a small amount of load if you’re able to achieve all the rep targets without compromising RIR targets
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Day 1 – Upper Body
Part A and B repeat week to week. Track these metrics
A. Superset Movements x 4 sets each:
The goal is to complete ALL sets with 8 Reps, then progress REPS week to week.
Only increase weight if you can make ALL sets of 12 Reps with the same weight you began with.
You may be able to use the SAME weight for each, but it’s ok to use different weights, too.
Incline DB Bench x 8-12 Reps
Incline DB Rows (lat focus; sweep back into waist) x 8-12 Reps
Rest EXACTLY 90 seconds
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B. Alternate Movements Each Minute x 10 minutes (5 Rounds):
Once ALL sets of an exercise achieve 13-15 reps, increase weight.
It’s also ok to do the earlier sets heavier and then drop weight as fatigue builds set to set.
Prone DB Lateral Raises x 10-15 Reps
Prone DB Spider “Hammer” Curls x 10-15 Reps
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C. For Each exercise:
Complete 6-8 sets of 8 Reps with a weight/difficulty where you could do 16-20 Reps “fresh”
Rest approx. 45-60 seconds between sets of the SAME exercise
Rest 2-3 min between exercises
If any movement reaches “failure” (fails to get 8 Reps) then that exercise is DONE. Do not try to increase rest period as a means of continuing to achieve 8 reps (60 sec MAX for rest between sets)
Flat Barbell Bench Press
Rest 2-3 min
Hang DB Muscle Snatch (8 Reps per arm) Rest 30-60s between arms
Rest 2-3 min
Dips OR Machine-Assisted Dips
Rest 2-3 min
Strict Pullups OR Machine-Assisted Pull-ups
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Day 2 – Lower Body + Core
Part A and B repeat week to week. Track these metrics
A. Superset Movements x 4 sets each:
The goal is to complete ALL sets with 8 Reps, then progress REPS week to week.
Only increase weight if you can make ALL sets of 12 Reps with the same weight you began with.
You may be able to use the SAME weight for each, but it’s ok to use different weights, too.
Barbell RDL x 8-12 Reps
Hack Squat OR Other Squat Machine of choice x 8-12 Reps
Rest EXACTLY 90 seconds
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B. Barbell Hip Thrusts OR Smith Machine Hip Thrusts (with or without band)
(choose movement and stay consistent week to week)
Progression = Increase top set as feasible week to week (which will also increase EMOM sets)
Work quickly to heavy set of 10-12 Reps
Rest 2 min
Then complete 6-8 Reps EMOM x 5 min (with 10-12 rep weight)
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C. Leg Extensions
30 seconds on, 30 seconds off x 4 sets
Choose a weight where you can keep moving at a consistent tempo for 30-seconds straight while considering that you are only resting for 30 seconds (very incomplete recovery)
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D. Lying (or seated) Leg Curls
30 seconds on, 30 seconds off x 4 sets
Choose a weight where you can keep moving at a consistent tempo for 30-seconds straight while considering that you are only resting for 30 seconds (very incomplete recovery).
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E. Weighted Plank x 30 sec, 45 sec, 60 sec (decreasing weight)
Superset each set of PLANKS with a different movement:
#1 – Lying Leg Raises with hip thrust x 1 min
#2 – Decline or Flat/standard Sit-ups x 1 min
#3 – Burpee Toe Touches x 1 min
Rest 3 min as needed after each superset
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Day 3 – Rest + Walk 10k steps
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Day 4 – Upper Body
Part A and B repeat week to week. Track these metrics
A. Strict Pullups (scale as: Machine-Assisted Pull-ups)
(choose pronated, supinated, Rings or neutral grip, and stay consistent week to week)
Complete ONE TOP SET of 1-2 reps shy of technical failure (goal for 6-20 Reps)
Rest 2-3 min
Then complete 60-70% of reps achieved from top set x 4 sets
You can progress week to week by:
1. Decreasing rest time (approx. 5-10-seconds per week)
2. Increasing reps and keeping rest time consistent
3. Increasing load/difficulty and keeping reps/rest time stagnant
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B. DB Arnold Press OR Machine Overhead Press (of choice)
Reps 8-12-16 (decreasing weight each set)
Rest approx. 2 min between sets
+ Immediately after the FINAL SET OF 16 Reps, complete:
“Myo-Reps x 3 sets” = 3 sets of 4-6 Reps where you rest only 10-15s between each set
Progress week to week by adding reps to the “3 sets of 4-6 reps” at the end
Once you max-out the “3 sets of 6,” then add an additional MYO-REP set
You can pretty much use the same weight for the “8-12-16” sequence each week and just work to progress the metabolite effect of the MYO-REP sets
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C. Push-ups OR Chest Press Machine (of choice)
*Build to a tough set of 12 Reps (then complete sets listed below)
If Push-ups:
Scale (as needed) by elevating the barbell to reach a 12-rep difficulty level
Avoid adding weight until you can have a mostly parallel body position without weight
Complete 3 sets:
1st set = 8-10 Reps (same load as 12-rep set)
2nd set = 10-15 Reps (lighter)
3rd set = 15-20+ Reps (no weight or much lighter)
+ Immediately after the final set only:
Rest 30s + another tough set
Rest 30s + another tough set again
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D. Chest-Supported Row Machine (of choice)
Work to heavy set of 8-10 Reps
Decrease load to 60-65%, and complete 10-12 Reps at top of Every Minute x 5 min
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E. Alternate Supersets x 3 Rounds:
Cable Pushdowns x 10-15 Reps
Open Palm DB Curls x 10-15 Reps
Rest 2 min
Incline DB Tricep Extensions (one DB) x 10-15 Reps
Incline DB Curls x 10-15 Reps
Rest 2 min
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Day 5 – Lower Body
Part A repeats week to week. Track these metrics
A. Superset Movements x 3 sets:
Walking Lunge Back Squat Superset
Back-Rack Walking Lunge x 10-16 steps (5-8/leg)
Back Squat (same bar/weight) x tough set @ 20X0 tempo (no rest/pause at top of rep)
Progression starting Week 2
Add to 3-6 TOTAL REPS ACHIEVED ACROSS ALL THREE SUPERSETS.
Example (assume you achieve below in “week 1”):
Lunge x 16-14-12 (42)
Back Squat x 12-10-9 (31)
TOTAL REPS = 73
So the following week you shoot for 76-79 reps
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B. Nordic Ham Curls (see below for variations)
3 sets of 5-10 Reps (goal for each set to 2-3 reps shy of face smashing into ground)
Rest 2-3 min between each
Hand-assisted Nordics
Ball assisted Nordics
No assistance Nordics
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C. Leg Press
1 x 10-15 (challenging)
1 x 15-20 (lighter)
+ immediately after final set complete:
Rest 20s
Max Reps in 20 seconds
Rest 15s
Max Reps in 15 seconds
Rest 10s
Max Reps in 10 seconds
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D. STOP Lying Leg Curls
3 sets:
Start with a top set of approx. 20 Reps
Rest 45-60s and let the reps drop as needed to accommodate fatigue accumulation
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E. 2 Rounds:
Standing Calf Raise Machine x 8-15 Reps
Rest 1-2 min
Barbell Ab Rollouts x 8-15 Reps
Rest 1-2 min
Weighted Sit-ups (DB on/above chest) x 10-15 Reps
Rest 1-2 min
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Day 6 – OPTIONAL – Light Circuit: Conditioning + Cell-swelling “pump” work
A. 3-4 Rounds:
All “cardio” portions are at sustainable effort (just to keep heart rate up in between sets)
1 Min Row
10-20 Reps Inverted Rows
Rest 1 min
1 Min Burpees
10-20 Reps Flat DB Flies
Rest 1 min
10-20 Reps Squat Sit Preacher Curls
10-20 Reps Bench Dips
10-20 Reps Seated DB Lateral Raises
Rest 1 min
20-30 Reps Lying Cable Face Pulls
+ Rest 30 seconds, then complete another tough set (goal for approx. 50% of reps from first set)
Rest 1 min
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Day 7 – Rest + Walk 10k steps
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