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This is Week 2 of the SECOND MESOCYCLE in the Spring 2024 Hypertrophy cycle. Last week was the deload/reset week.
The objective this week is to EXCEED performance from “week 2” of the prior Mesocycle, when “reps from failure” were the same for the repeating movements.
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.
These will each be progressed to failure (and beyond where relevant) as the cycle continues.
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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 (~3-4 then 2-3 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; ~3-4 RIR)
Rest 1-2 min between legs
1 set x 10-15 Reps (lighter; ~2-3 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. Hack Squat
2-3 warm-up sets, then:
1 work set x 6-10 Reps (heavier; ~3-4 RIR)
Rest 2-3 min
1 work set x 12-15+ Reps (lighter; ~2-3 RIR)
Alternate movements you can swap for Hack Squat:
–Heels Elevated Back Squat
–Leg Press
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D. Seated Leg Curl OR Lying Leg Curl
1-2 warm-up sets, then:
1 challenging set of 15 Reps (~1-2 RIR)
Rest 2-3 min
4 sets x 8-10 Reps
(same weight as 15 rep set)
Rest 30 sec b/w sets
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E. 2 Rounds:
Calf Raises (on leg press) x 10-15 Reps
Rest 1 min
Barbell Ab Rollouts x 6-12 Reps
Superset Decline Weighted Sit-up x 6-12 Reps
Rest 2 min
Alternative Movements you can swap for Rollouts:
–Plank Hand Walkouts
Alternative Movements you can swap for Decline Sit-ups
-Standard Flat Sit-ups
–Overhead DB Sit-ups
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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; ~2-3 RIR)
Rest 2 min
1 set x 10-15 Reps (lighter; ~2 RIR)
+ Superset the FINAL SET:
Flat DB Flies (Bottom 60% ROM) x 8-12 Reps (~2-3 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 (~2-1-1 RIR)
Rest 1-2 min
DB Lateral Raise x 10-15 Reps (~1 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. Chest Supported DB Row
1 challenging set x 12 Reps (~1-2 RIR)
Rest 2-3 min
4 sets x 6-8 Reps (same weight as 12 rep set)
Rest 30 sec b/w sets
Alternative Movement you can swap for DB Row:
–Chest Supported T-Bar Row
–Chest Supported Cable Row
–Chest Supported Machine Row
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D. Supersets x 2 sets:
1 warm-up set as needed prior
Cable Crossovers x 10-15 Reps
Cable Tricep Pushdowns x 10-15 Reps
Rest 2 min
Alternate Movements you can swap for crossovers:
Pec Fly Machine
Alternative Movement you can swap for Cable Pushdowns
–Cross Cable Tricep Pushdowns
– Banded Tricep Pushdowns
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E. Supersets x 2 sets:
1 warm-up set as needed
Both movements to ~2 RIR
Standing DB Hammer Curls x 6-10 Reps
Preacher Curl Machine x 6-10 Reps
Rest 2 min
Alternative Movement you can swap for Machine preacher curls:
EZ or Barbell Preacher Curls
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F. Cable Face Pulls
3-4 x 12-20 Reps
Rest 30s between sets
Final set to ~0-1 RIR
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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; ~3-4 RIR)
Rest 2 min
1 set x 10-12 Reps (lighter; ~2-3 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 then 1-2 RIR)
Walking DB Lunges (Glute focus) x 8-12 steps (4-6 per leg) (~3-4 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. DB RDL (1 and 1/2 Reps)
Reps 8-7-6-5
Set of 8 is warm-up
Increase weight and effort each set
Final set to ~3 RIR
Rest 2-3 min between work sets
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D. Leg Extensions (pause contraction)
1-2 warm-up sets, then:
1 challenging set x 12 Reps (~1-2 RIR)
Rest 2-3 min
3 sets x 6-8 Reps (same weight as 12-rep set)
Rest 30-45s between each
Alternative Movement you can swap
–Banded Sissy / Leg Extension
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E. Superset x 2 sets:
1 warmup prior as needed
Garhammer Crunch x 6-15 Reps
Hanging Oblique Knee Raise x 10-16 Reps (5-8/side)
Rest 1 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; ~2-3 RIR)
Rest 2 min
1 work set x 9-12 Reps (moderate; ~1-2 RIR)
Rest 2 min
1 work set x 12-15 Reps (lighter; ~1 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 (~2-3 then 1-2 RIR)
Dual Cable Front Raise x 6-10 Reps (~1 RIR each)
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 then 1-2 RIR)
DB Front Raise x 8-12 Reps (~1 RIR each)
Rest 2-3 min
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C. One Arm Kneeling Lat Pulldowns
1-2 warm-up sets, then:
1 tough set x 15 Reps (~1-2 RIR)
Rest 1-2 min
Using the same weight as the 15 reps…
Complete reps of 12-10-8 for each arm
Rest ONLY while opposite arm is working (short rest)
Alternative Movement you can swap for One Arm Pulldown:
–One-Arm DB Rows (lat focus, see cues in video description)
–One Arm Banded Lat Pulldowns
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D. Banded DB Bench Press (see video for setup)
1-2 warm-up sets, then:
1 tough set of 10-12 Reps (~2 RIR)
Rest 2 min
2 sets of 8-10 Reps (same weight)
Rest 2 min b/w each
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E. Face Away Cable Curls
1-2 warm-up sets, then:
1 tough set of 15 Reps (~2 reps from failure)
Rest ~15 seconds
Accrue 15 additional reps
(Rest 15 sec between each mini set)
Alternative Movement you can swap
Incline DB Curls
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F. Incline Anterior Delt DB Press
1-2 warm-up sets, then:
1 tough set of 10-12 Reps (~2-3 RIR)
Rest 2 min
2 sets of 8-10 Reps (same weight)
Rest 2 min b/w each
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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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