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This is Week 3 of the 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 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, dropsets, rest/pause sets, 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 3,” these respective movements will begin their journey to move closer to failure (and beyond failure for the lower fatiguing “short” movements).
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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 (~3 then 2 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; ~3 RIR)
Rest 1-2 min between legs
1 set x 10-15 Reps (lighter; ~2 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. Superset Movements:
1 warm-up set
3 challenging work sets each
For Leg Extensions, target ~2-1-0 RIR across the 3 sets
Leg Extensions (pause contraction) x 8-12 Reps
Heels Elev Air/Goblet Squat x 8-15 Reps (~1-2 RIR each)
(3 sec lower, pause bottom)
Rest 2-3+ min between rounds
Alternate Movements you can swap:
Banded Sissy / Leg Extension
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D. Weighted Hip Extensions (45-degree)
1 warm-up set, then:
2 work sets x 8-15 Reps (~1 then 0 RIR)
*All reps 1-2 sec pause at top of rep (squeeze glutes)
Rest ~2 min between work sets
Alternative Movement you can swap:
–Horizontal/GHD
–Home Hack (with barbell and box)
–Home Hack (Hips over barbell)
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E. (weighted) Hanging Knee Raises
1 warm-up set, then:
One heavy set x 6-10 Reps (~1-2 RIR)
Rest 2-3 min
Then 3 sets x 10-15 Reps (lighter, 0-1 RIR each)
Rest 1-2 min between each
Alternative Movement you can swap
-Hanging Knee Raises (unweighted)
–Reverse Crunches
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F. Single-Leg DB Calf Raise
1 warm-up set, then:
One heavy set x 6-10 Reps (~1 RIR)
Rest 2-3 min
Then 2 sets x 10-15 Reps (lighter, 0 RIR each)
Rest 1-2 min between each
*2-3 second pause at the deepest stretch position of each rep
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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; ~2 RIR)
Rest 2 min
1 set x 10-15 Reps (lighter; ~1 RIR)
+ Superset the FINAL SET:
Flat DB Flies (Bottom 60% ROM) x 8-12 Reps (~2 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 (~2-1-0 RIR)
Rest 1-2 min
DB Lateral Raise x 10-15 Reps (~0 RIR)
Rest 1-2 min
+ Immediately after Failure on the FINAL SET of BOTH MOVEMENTS:
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 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:
1 warm-up set each, then:
2 challenging work sets (~1 then 0 RIR each)
One Arm Overhead Cable Tricep Extensions x 8-12 Reps/arm
Rest 30-60 sec between arms
One Arm Cable Lateral Raise (behind back) x 8-12 Reps/arm
Rest 30-60 sec between arms
Alternate movements you can swap for Triceps:
– One Arm Overhead DB Tricep Extension – Standing
– One Arm Overhead Banded Tricep Extension
Alternate movements you can swap for Laterals:
– Leaning In DB Lateral X Raise
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D. Wide Cable Rows to sternum
1 warm-up set, then:
Complete “EMOM” x 6 Minutes
10-12 reps at top of each minute
Use ~50% of 10 rep max weight
+ Immediately after Failure on the FINAL SET:
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)
Alternate movements you can swap:
–Bentover DB Rows – Elbows Wide
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E. Cable Spider Curls
1 warm-up set
1 tough set of 10-15 Reps (to failure)
Alternate movements you can swap:
–DB Spider Curls
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F. Cable Spider Curls
Use ~80% of Part E
All sets to failure
First set x 15-20 Reps
Rest 30 seconds
Second set x ~50-60% of reps of first set
Rest 30 seconds
Third set x ~40-60% of reps of first set
+ Immediately after Failure on the FINAL SET:
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)
Alternate movements you can swap:
–DB Spider Curls
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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; ~3 RIR)
Rest 2 min
1 set x 10-12 Reps (lighter; ~2 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 (~1-2 then 0-1 RIR)
Walking DB Lunges (Glute focus) x 8-12 steps (4-6 per leg) (~2-3 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. Sissy Squat OR Bodyweight Leg Extensions
(see videos/variations below)
These are being performed for the lengthened “Rectus Femoris” and therefore, the standard leg extension machine would NOT be a prudent selection. Both of these movement options will overload the quad at the bottom or “lengthened” portion of the muscle.
1-2 warm-up sets, then:
1 heavy set x 8-10 Reps (~3 RIR)
Rest 2-3 min
1 lighter set x 12-15 Reps (~2 RIR)
Sissy Squat Options:
Sissy Squats
Weighted Sissy Squats
Band-Assisted Sissy Squats
BW Leg Extension Options:
Bodyweight Leg Extensions
Weighted Bodyweight Leg Extensions
Band Assisted Bodyweight Leg Extensions
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D. B-Stance DB RDL
3 sets:
Reps 12-9-6 per leg (Increase weight/effort each set)
Target ~6-4-2 RIR across the 3 sets
Rest equally between each leg (~1-2 min)
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E. Overhead DB Sit-ups
2 Rounds:
Heavy weight x 6-10 Reps (~1-2 RIR)
Rest 10-15s
50% weight from first set x 6-10 Reps (~0-1 RIR)
Rest 10-15s
Bodyweight to failure of technique
Rest 2-3+ min
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F. One Round:
Landmine Rotational Twist x 12-16 Reps (6-8/side)
Reverse Crunches x 10-20 Reps
Rest 1-2 min
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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; ~2 RIR)
Rest 2 min
1 work set x 9-12 Reps (moderate; ~1 RIR)
Rest 2 min
1 work set x 12-15 Reps (lighter; ~to failure)
+ Immediately after Failure on the FINAL SET:
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 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 (~1-2 then 1 RIR)
Dual Cable Front Raise x 6-10 Reps (~1 then 0 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 (~1-2 then 1 RIR)
DB Front Raise x 8-12 Reps (~1 then 0 RIR)
Rest 2-3 min
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C. Superset Movements:
1 warm-up set, then:
2 work supersets
(~1 then 0 RIR for each movement across the two work sets)
Straight Arm Pulldowns x 10-15 Reps
Wide Grip Pulldowns x 6-10 Reps
Rest 2-3 min
+ Immediately after Failure on the FINAL SET Wide grip pulldowns:
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 Movements you can swap for Straight-Arm Pulldowns:
–DB Pullovers
–Banded Straight-Arm Pulldowns
Alternative Movement you can swap for Pulldowns:
(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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D. Pec Fly Machine
Select Weight = ~15 Rep max
Complete 8 Reps each set with this weight
Rest only 30 sec between sets
Continue until you can’t make 8 reps unbroken
(8 min cap)
*If you make it, the weight was too light 🙂
Alternate movements you can swap for Pec Fly Machine
–Cable Crossovers
–Banded Crossovers
–Flat DB Fly
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E. Superset x 2 sets each:
Lying Tricep Extensions (EZ or Barbell) x 8-12 Reps
Tricep Push-ups x 5-12 Reps
(Tricep pushups on barbell as shown, or just narrow-grip on ground)
(elevate hands to make easier)
Rest 2 min
Alternative Movements you can swap for Push-ups:
Hands-Elevated “scaled” push-ups (elevate more to scale further)
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F. Face Away Cable Curls
1 warm-up set, then:
Complete Reps 10-9-8
Use ~12 rep max weight (so ~1-2 RIR each set)
Rest 1-2 min between sets
Alternative Movement you can swap for Face Away Curls
–Incline DB Curls
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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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