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This is Week 2 of the THIRD and FINAL MESOCYCLE in the Summer 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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Day 1 – Lower Body (Quad Dominant)
Part A and B repeat week to week. Track these metrics
A. Hack Squats
Each rep should have a PAUSE at the deepest stretch position at the bottom of each rep.
2-3 Warm-up sets, then;
2 work sets x 6-10 Reps (~3-4 then ~3 RIR)
Rest 2-3 min between sets
Alternate movements you can swap:
–Heels Elevated Back Squat
– Leg Press – quad dominant
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B. Leg Extensions (pause stretch)
1-2 warm-up sets, then:
For Work Sets: add 5 lbs to the weight used in the prior mesocycle
*This should be approx. 12-15 rep max weight
Complete 25 Reps in as few sets as possible
Rest only 15 seconds between each set
Start with one 12-15 rep set, then chip away in smaller chunk sets till 25 reps achieved
Maintain ~1 RIR on each set this week
*We will add reps over the course of the cycle (essentially adding more “mini” sets)
Alternative Movement you can swap:
–Banded Sissy / Leg Extension
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C. Alternate Movements:
3 total work rounds
Start with lighter weight warm-up set for each.
Increase weight each set such that the final set of each is quite challenging
Target ~6-4-2 RIR across the 3 sets of each
45-degree Hip Extensions x 8-12 Reps
Rest 1-2 min
Single-Leg Hip Thrust x 6-10 Reps (per leg)
Rest 1-2 min between legs on the most challenging round
Alternate swaps for Hip Extensions:
Horizontal/GHD
Home Hack (with barbell and box)
Home Hack (with barbell only)
Alternate swaps for Single Leg Hip Thrust:
–“B-Stance” Hip Thrust
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D. Seated Leg Curl OR Lying Leg Curl
1 warm-up set, then:
3 total work sets:
First set x 15-20 reps (0-1 RIR)
Rest 10-15 seconds
Additional set to 0-1 RIR (goal for 4-7 reps)
Rest 10-15 seconds
Final set to 0-1 RIR (goal for 3-5 reps)
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E. Alternate Movements At the Top of Every Min x 8-10 Min (4-5 Rounds):
If abs are smashed after 4 rounds, no need to do a fifth
Decline (weighted) Sit-ups x 8-12 Reps
Hanging Knee Raises x 8-12 Reps
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Day 2 – Upper Body (Chest/Back Dominant)
Part A, B and C repeat week to week. Track these metrics
A. Alternate Movements:
1-2 warm-up sets each, then:
2 work sets x 6-10 Reps each (~3 then 2 RIR each)
Incline DB Bench Press (pause bottom)
Rest 1-2 min
Neutral Grip Pull-ups (weighted as feasible)
Rest 1-2 min
Alternative Movement you can swap for Pullups:
–Neutral Grip Machine Assisted Pull-ups
– Neutral Grip “Lat” Pulldown
–Neutral Grip Rack Pull-ups
–Neutral Grip Foot Assisted Pull-ups
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B. Chest Supported Cable Row
1-2 warm-up sets, then:
For Work Sets: add 5 lbs to the weight used in the prior mesocycle
*This should be approx. 12-15 rep max weight
Complete 25 Reps in as few sets as possible
Rest only 15 seconds between each set
Start with one 12-15 rep set, then chip away in smaller chunk sets till 25 reps achieved
Maintain ~1 RIR on each set this week
*We will add reps over the course of the cycle (essentially adding more “mini” sets)
Alternative Movement you can swap:
–Chest Supported Machine Row
– Chest Supported DB Row
–Chest Supported T-Bar Row
–Head Supported DB Row
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C. Pec Fly Machine
1-2 warm-up sets, then:
For Work Sets: add 5 lbs to the weight used in the prior mesocycle
*This should be approx. 12-15 rep max weight
Complete 25 Reps in as few sets as possible
Rest only 15 seconds between each set
Start with one 12-15 rep set, then chip away in smaller chunk sets till 25 reps achieved
Maintain ~1 RIR on each set this week
*We will add reps over the course of the cycle (essentially adding more “mini” sets)
Alternate Movements you can swap:
–Cable Crossovers
–Banded Chest Fly
–Flat DB Flies
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D. Superset Movements:
1 warm-up sets each, then:
2 work sets each
Dual Cable Lateral Raise x 6-10 Reps (~1-2 RIR each)
Cable “Y-Raise” x 10-15 Reps (~1 then 0 RIR)
Rest 2-3 min
Alternate Movements you can swap for Cable Laterals:
Incline DB Lateral Raise (Behind back)
Alternate Movements you can swap for Y-Raise:
–Face Down DB Y-Raise
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E. Face Away Cable Curls
1-2 warm-up sets, then:
Select. Weight approx. = to 12 rep max
Complete one set x 9-10 Reps with 2-3 RIR
Rest a few minutes
Complete as many sets of 4 reps unbroken as possible (with only 15 seconds between sets)
There should be one failure point at the end
Alternative Movement you can swap for Face Away Curls
–Incline DB Curls
–Lying DB Curls
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Day 3 – REST DAY
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Day 4 – Lower Body (Hamstring/Glute Dominant)
Part A and B repeat week to week. Track these metrics
A. Hip Banded Barbell RDL
Each rep should have a PAUSE at the deepest stretch position at the bottom of each rep.
2-3 Warm-up sets, then;
2 work sets x 6-10 Reps (~3-4 RIR each)
Rest 2-3 min between sets
Alternate Movements you can swap:
–Hip Banded Trap Bar RDL
–Hip Banded DB RDL
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B. Kas Glute Bridge to Hip Thrust Superset
(can also perform on Smith Machine or other “Glute” machine setup you prefer)
1-2 warm-up sets of the complex, then:
2 work supersets (~2-3 then 1-2 RIR for both movements)
Kas Glute Bridge x 8-12 Reps
NO REST
Barbell Hip Thrust x 4-8 Reps
*Same weight/bar as Kas Glute Bridge
Rest 2-3 min between supersets
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C. Back Rack Reverse Lunge (alternating)
1-2 warm-up sets, then:
3 work sets x 5-8 Reps PER LEG (10-16 reps total)
Increase weight/effort each set to ONE TOP WORK SET
Target ~6-4-3 RIR across the 3 work sets
Rest 2-3 min between sets
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D. Single-Leg Leg Extension
Complete 40 Reps per leg (80 reps total)
Start with a challenging set of 15 reps per leg (~1-2 RIR)
Rest ONLY while the opposite leg is working
Chip away in small sets till 40 reps per leg is achieved.
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E. As Many Reps as Possible in 90 seconds (Rest 90s) then repeat:
Weighted Plank x 45 seconds (heavy)
Roman Chair leg Raises x Max Reps in remaining time
Alternate swaps for the Roman Chair:
–Reverse Crunches
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F. Single-Leg Calf Raise (Deficit + DB as feasible)
One TOP SET of 8-10 reps per leg
Then 1-2 backoff sets of 10-12 reps (lighter, focus on deep stretch and contraction)
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Day 5 – Upper Body (Shoulder/Arm Dominant)
Part A, B and C repeat week to week. Track these metrics
A. Superset Movements:
1 warm-up set prior as needed, then:
2 work sets each
Follow rep scheme for each below
*Bring DB’s with you over to the machine
DB Lateral Raise x 12-15 Reps (~1-2 then 1 RIR)
Machine Overhead Press x 5-8 Reps (~3 then 2 RIR)
Rest 2-3 min after each superset
Alternate Movements you can swap for Machine Overhead Press:
– Steep Incline Anterior Delt Press
–Smith Machine Overhead Press
–Seated DB Overhead Press
–Barbell Overhead Press
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B. Superset Movements:
1 warm-up set prior as needed, then:
2 work sets each
DB Spider Curls x 10-15 Reps (~1 RIR)
Incline DB Curls x 6-10 Reps (~2 RIR)
Rest 2-3 min after each superset
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 Curl:
– Face Away Cable Curls
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C. Superset Movements:
1 warm-up set prior as needed, then:
2 work sets each
*Use the same pulley and setup to go from pushdown to overhead ext
Cable Tricep Pushdowns x 8-12 Reps (~1 RIR)
Overhead Cable Tricep Extensions x 6-10 Reps (~2 RIR)
Rest 2-3 min after each superset
Alternative Movement you can swap for Cable Pushdowns
–Cross Cable Tricep Pushdowns
– Banded Tricep Pushdowns
Alternative Movement you can swap for Overhead Cable Tricep:
–Incline DB Tricep Extensions
–Cross Cable Overhead Tricep Extensions
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D. Alternate Movements:
Complete Reps 20-15-10 for each
*Increasing weight/difficulty each round
Goal to complete all sets of unbroken, so the 20-rep set will need to be quite light
FOR PULLUPS:
Heavily assisted for first two sets more than likely, then use BW or add weight for third set as feasible
Incline DB Bench Press
Rest 30-60 seconds
Machine Assisted Pull-ups
Rest 2-3 min
Alternate swaps for Assisted Pull-ups:
Weighted Pullups
Weighted Rack Pull-ups
Unweighted Rack Pull-ups
Leg in front Rack Pull-ups (no elevation)
Foot-Assisted Pull-ups
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E. Superset Movements:
1 warm-up set each, then:
1 tough work set each
DB Fly (pause at stretch) x 12-15 Reps (~2-3 RIR)
Seated Cable Rows x 8-15 Reps (~1 RIR)
Alternative Movement you can swap for Rows:
–Bentover DB Row
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Day 6 – 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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Day 7 – REST DAY
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