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This is the INTRO WEEK prior to the start of Spring 2024 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 INTRO WEEK will use the SAME repeating movements that you will see throughout the cycle.
There are two main reasons for the deload week:
1. Flush fatigue to enhance recovery and optimize progressions in the upcoming cycle.
2. Create familiarity with the new REPEATING MOVEMENTS and use the week to establish general idea around working weights for the cycle.
As per standard protocol for these introduction weeks, we have efforts tempered across the board.
The higher fatigue demanding compound movements will be 4-5 reps from failure, while the less demanding short overload / isolation movements will operate more in the ~2 reps from failure range.
All effort will be progressed week to week going forward!
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Monday
Lower Body
Part A and B Repeat week to week
A. Barbell RDL (1 and 1/2 Reps)
2-3 Warm-up sets, then;
2 work sets x 5-8 Reps (~4-5 then 3-4 RIR)
Rest 2-3 min between work sets
Alternative Movement you can swap (stay consistent week to week):
–DB RDL (1 and 1/2 Reps)
–Trap Bar RDL (1 and 1/2 Reps)
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B. Front Foot Elevated Split Squat (Quad Dominant)
1-2 Warm-up sets per leg, then;
1 set x 6-10 Reps (heavier; ~4-5 RIR)
Rest 1-2 min between legs
1 set x 10-15 Reps (lighter; ~3-4 RIR)
Rest 1-2 min between legs
Alternative Movement you can swap (stay consistent week to week):
– Flat Foot Split Squats (quad dominant)
–DB Split Squat (quad dominant)
*flat ground
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C. Smith Machine Kas Glute Bridge
1-2 warm-up sets, then:
3 work sets x 8-12 Reps (~2-3 RIR each)
Rest ~2 min between work sets
Alternative Movement you can swap
–Kas Glute Bridge
–Machine Kas Glute Bridge
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D. Seated Leg Curl OR Lying Leg Curl
1-2 warm-up sets, then:
3 work sets x 8-12 Reps (~2-3 RIR each)
Rest 1-2 min between work sets
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E. Superset Movements:
1 warm-up set each, then:
2 work supersets
Seated Cable Crunch x 10-15 Reps
Reverse Crunches x 10-20 Reps
Rest 1-2 min
Alternative Movements you can swap for cable crunches:
–Cable Crunches
–GHD Curl-ups (advanced option)
–Flat Curl-ups
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F. Calf Raises (deficit, BW)
2 x 10-20 Reps (~1-2 RIR each)
Rest 1 min between sets
*slow and controlled reps (pause bottom, explode up)
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Tuesday
Upper Body
Part A and B Repeat week to week
A. Flat DB Bench Press
2-3 Warm-up sets, then:
1 set x 6-10 Reps (heavier; ~3-4 RIR)
Rest 2 min
1 set x 10-15 Reps (lighter; ~2-3 RIR)
+ Superset the FINAL SET:
Flat DB Flies (Bottom 60% ROM) x 8-12 Reps (~3-4 RIR)
Alternate movements you can swap for Flat DB Bench Press (stay consistent week to week):
–Cable Chest Press
–Machine Chest Press
–Flat Barbell Bench Press
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B. Alternate Movements:
1-2 warm-up sets each, then:
3 work sets (see reps and RIR below for each)
*Bring DB’s over to the Pulldown machine with you
Wide Grip Pulldowns x 6-10 Reps (~2-3 RIR)
Rest 1-2 min
DB Lateral Raise x 10-15 Reps (~1-2 RIR)
Rest 1-2 min
Alternative Movement you can swap for Pulldowns (stay consistent week to week):
(weighted) Pull-ups
Weighted Rack Pull-ups
Unweighted Rack Pull-ups
Leg in front Rack Pull-ups (no elevation)
Foot-Assisted Pull-ups
Machine Assisted Pull-ups
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C. Alternate Movements x 5 sets each:
Use ~15-20 rep max difficulty for each
With short rest, sets should get harder, such that final set of each is ~2-3 RIR)
(Deload/intro week chill effort for each)
Bentover DB Row x 10-12 Reps
Rest 30-60s
Cable Tricep Pushdowns x 10-12 Reps
Rest 30-60s
Alternative Movement you can swap for Bentover DB Rows:
– Seated Cable Row
Alternative Movement you can swap for Cable Pushdowns
–Cross Cable Tricep Pushdowns
– Banded Tricep Pushdowns
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D. Alternate Movements:
1 warm-up set each, then:
3 work sets (both to ~2 RIR each)
Standing DB Curls x 8-12 Reps
Rest 30-60s
Bentover DB Rear Delt Raises x 15-20 Reps
Rest 30-60s
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Thursday:
Lower Body
Part A and B Repeat week to week
A. Leg Press – quad dominant
Quad dominant = put the feet low on platform.
Also should have a PAUSE at the deepest stretch position at the bottom of each rep.
2-3 Warm-up sets, then;
1 set x 6-10 Reps (heavier; ~4-5 RIR)
Rest 2 min
1 set x 10-15 Reps (lighter; ~3-4 RIR)
Alternate movements you can swap for Leg Press (stay consistent week to week):
–Heels Elevated Back Squat
–Hack Squats
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B. Superset Movements:
1-2 warm-up sets each, then:
2 work supersets (see reps and RIR below)
*Bring DB’s over to the Hip Extension with you
Weighted Hip Extensions (45-degree) x 8-12 Reps (~2-3 RIR)
Walking DB Lunges (Glute focus) x 8-12 steps (4-6 per leg) (~4-5 RIR)
Rest 2-3 min
Alternative Movement you can swap for Hip Ext (stay consistent week to week):
–Horizontal/GHD
–Home Hack (with barbell and box)
–Home Hack (Hips over barbell)
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C. Leg Extensions (pause contraction)
1-2 warm-up sets, then:
3 work sets x 8-12 Reps (~2-3 RIR each)
Rest 1-2 min between work sets
Alternative Movement you can swap
–Banded Sissy / Leg Extension
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D. Adductor Step-ups (BW only)
4 Rounds:
6-12 Reps left leg
Rest 20-30 seconds
6-12 Reps right leg
Rest 20-30 seconds
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E. 2 Rounds:
Lying Leg Raises x 30 seconds
Immediately into…
Plank x 45-60 seconds
(add weight if this is super easy)
Rest 1-2 min between rounds
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Friday
Upper Body
Part A and B Repeat week to week
A. Chest Supported Machine Row
2-3 Warm-up sets, then:
1 work set x 6-9 Reps (heavier; ~3 RIR)
Rest 2 min
1 work set x 9-12 Reps (moderate; ~2-3 RIR)
Rest 2 min
1 work set x 12-15 Reps (lighter; ~2 RIR)
Alternative Movement you can swap for Chest Machine Row (stay consistent week to week):
– Chest Supported DB Row
–Chest Supported T-Bar Row
–Head Supported DB Row
–Chest Supported Cable Row
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B. Superset Movements:
1-2 warm-up sets each, then:
2 work supersets each (see reps and RIR for each below)
Cable Machine Option (preferable if available):
*Note that you could also do these “single” arm by emulating the movement patterns. It may be easier to consistently get one cable versus trying to fight for the dual cable machine in a crowded gym….
Dual Cable Lateral Raise x 8-12 Reps (~3 RIR)
Dual Cable Front Raise x 6-10 Reps (~2 RIR)
Rest 2-3 min
Free Weight Option:
The Incline DB Lateral focuses more on the lengthened range-of-motion by placing the arms behind the body. The Front Raise will therefore be much lighter, given the fatigue carried into the second exercise.
Incline DB Lateral Raise (Behind back) x 10-15 Reps (~2-3 RIR)
DB Front Raise x 8-12 Reps (~1-2 RIR)
Rest 2-3 min
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C. Alternate Movements x 5 sets each:
Use ~15-20 rep max difficulty for each
With short rest, sets should get harder, such that final set of each is ~2-3 RIR)
(Deload/intro week chill effort for each)
Straight Arm Pulldowns x 12-15 Reps
Rest 30-60s
Clavicular (Upper Chest) Press Around x 10-12 Reps per arm
Rest 30-60s between arms
Alternative Movements you can swap for Straight-Arm Pulldowns:
–DB Pullovers
–Banded Straight-Arm Pulldowns
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D. Alternate Movements:
1 warm-up set each, then:
3 work sets x 12-15 Reps each (both to ~2 RIR each)
DB Spider Curls
Rest 30-60s
Incline DB Tricep Extensions
Rest 30-60s
Alternative Movement you can swap for DB Spider Curl:
–Cable Spider Curl (straight handle)
–Barbell/EZ Spider Curl
–Cable Spider Curl (D-handles)
Alternative Movement you can swap for Incline DB Tricep Ext
–Overhead Cable Tricep Extensions
–Cross Cable Overhead Tricep Extensions
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Saturday – OPTIONAL Conditioning
45-60 Minutes of ZONE 2 Cardio
This can be performed with whatever modality you can do with EFFICIENCY.
For most people, this would likely be optimized with a bike, elliptical, or steep incline walking.
Zone 2 can be completed by rowing OR running (or other modality) however most people are inefficient rowers and runners, and therefore will often find it difficult to stay within the target heart rate zone for ZONE 2.
My views on finding this zone have changed a bit.
In the past, I’ve veered towards relatively crude formulas based on HEART RATE.
Now I tend to simply use RATE OF PERCEIVED EXERTION (RPE) as the BEST way to assess ZONE 2.
Take a 12-15 word sentence that you have memorized with a normal speaking cadence (not rushed).
When you believe you are in ZONE 2, speak this sentence. If you can complete it in one breath without having to stop to get air, and without feeling like that sentence caused you to go into a breathing deficit (i.e. you aren’t gasping for air at the end of the sentence), then you are likely in ZONE 2.
Another RPE based assessment of effort is the duration component.
We are performing ZONE 2 workouts for 45-60 min, but we want to select a pace / effort level in which we *COULD* continue at the SAME PACE for 2-3 hours.
This means that when complete your ZONE 2 workout, you are glad it’s over, strictly due to monotony/repetition, and not due to accumulated fatigue.
In fact, you should feel like the session never actually gets harder. The first 10 minutes should feel the most taxing, as you move from doing nothing into Zone 2.
Once you’ve established yourself into Zone 2, each 10-minute period should be exactly as difficult as the prior 10-minute period.
At no point should you think that the workout has increased in difficulty. It just a steady and consistent effort could be repeatable for multiple hours (if needed).
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OTHER FORMULAS:
Well-trained aerobic athlete:
180 minus age = approx. Zone 2 (~75% of Max Heart Rate)
Lifter or non-trained aerobic athlete:
170 minus age = approx. Zone 2 (~65-72% of Max Heart Rate)
*Max Heart Rate can be determined generally with 220 minus age
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