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This is Week 5 of the SECOND MESOCYCLE in the Spring 2024 Hypertrophy cycle. Next week is the second mid cycle “reset/deload” week.
The objective this week is to EXCEED performance from “week 5” 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.
As we enter “week 5,” the lengthened movements will be ~0-1 rep from failure, while the short overload movements will have already moved into partials and other methods accentuate the lengthened position further; as well as additional intensity techniques like standard drop sets, rest pause sets etc…
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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 (~1-2 then 0-1 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; ~1-2 RIR)
Rest 1-2 min between legs
1 set x 10-15 Reps (lighter; ~0-1 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. Banded Sissy / Leg Extension
1 warm-up set x 12-15 Reps (easier effort, groove the movement)
4 total work sets:
First work set x 12-15 Reps (0 RIR)
Rest 20-30 seconds
Then complete 3 additional sets to 0 RIR
Rest only 20-30 seconds between each
*Expect each “mini set” to be ~30-50% of the reps achieved from the initial 12-15 rep set
Alternative Movement you can swap to target the Rec Fem Quad Muscle
–DB Leg Extensions
–Seated Banded Leg Extensions
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D. Reps 24-18-12-6 (60 reps total for each)
*22 min time cap
Hamstring Curls on Rower
DB Deadlift
Kipping Toes to Bar
Row Calories (~100-75-50-25 seconds of cardio)
Alternative Movement you can swap for Kipping TTB:
–Hanging Knee Raises
–Strict Toes to Bar
–Lying Leg Raise (with Hip Thrust at top)
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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; ~1 RIR)
Rest 2 min
1 set x 10-15 Reps (lighter; ~0 RIR)
+ Superset the FINAL SET:
Flat DB Flies (Bottom 60% ROM) x 8-12 Reps (~0 RIR)
+ DROPSET after the single set of DB Flies:
= NO REST
Reduce the weight 20-30% and then continue again to 0 RIR
Alternate movements you can swap for Flat DB Bench Press (stay consistent week to week):
–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)
Strict Pull-ups x 6-10 Reps (~1-0-0 RIR)
Rest 1-2 min
DB Lateral Raise x 10-15 Reps (~0 RIR)
Rest 1-2 min
+ Immediately after the FINAL SET of Lateral Raise:
Rest 15-20 seconds, then:
*INCREASE the weight ~20%:
Match the reps achieved on the “FULL ROM” set by doing “max effort partial reps” with heavier weight.
(i.e. you try hard as possible to make the rep, but fatigue prohibits you from getting full range of motion)
Example:
Set 1 and 2 = 20 lbs x 10 Reps FULL ROM
Set 3 = 25 lbs x 3 reps FULL ROM + 7 partials (= 10 total reps)
Alternative Movement you can swap for Pull-ups (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
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C. Bentover Barbell Row (Supinated)
1 warm-up set, then:
3 work sets x Reps 20-15-10 increasing weight
Target ~2-1-0 RIR
+ Immediately after 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)
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D. 3 Rounds:
15 Reps DB Hang Power Clean and Press
15 Reps Tricep Push-ups
25 Reps Banded Face Pulls
25 Reps Band Pull-Aparts
200m Run
Alternative Movements you can swap for Tricep Push-ups:
Hands-Elevated “scaled” push-ups (elevate more to scale further)
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Thursday:
Lower Body
Part A and B Repeat week to week
A. Heels Elevated Back Squat
Each rep 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; ~1-2 RIR)
Rest 2 min
1 set x 10-12 Reps (lighter; ~0-1 RIR)
Alternate movements you can swap for Back Squats (stay consistent week to week):
–Foam Roller DB Hack Squats
–Landmine Hack Squat
–Heels Elevated Safety Bar Squat
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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 then 0 RIR)
Walking DB Lunges (Glute focus) x 8-12 steps (4-6 per leg) (~2 then 1 RIR)
Rest 2-3 min
+ Immediately after Failure on the FINAL set of Hip Extensions:
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)
+ Immediately after the FINAL set of Lunges…
Return to the Hip Extension again to complete an additional set to 0 RIR
(goal for 40-60% of the reps from the prior set)
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. 14 Minutes of Consistent Movement
Moderate effort (take a peek at part D and don’t kill yourself here)
10-20 (5-10/side) Hanging Oblique Knee Raise
10-15 Heels Elevated Goblet Squat
10-15 Decline OR GHD Sit-ups
10-15 Double Kettlebell Sumo RDL
10-15 Double Kettlebell Russian KBS
10-20 Reverse Crunches
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D. Bike, Row, Ski Erg or Run:
6 Min Max Effort
Go for calories, or distance, or watts; some metric that is relevant for your cardio choice.
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Friday
Upper Body
Part A and B Repeat week to week
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; ~to failure)
Rest 2 min
1 work set x 12-15 Reps (lighter; ~to failure)
+ Immediately after failure on the FINAL SET ONLY:
Rest 15-20 seconds, then:
*INCREASE the weight ~20%:
Match the reps achieved on the “FULL ROM” set by doing “max effort partial reps” with heavier weight.
(i.e. you try hard as possible to make the rep, but fatigue prohibits you from getting full range of motion)
Example:
Set 1 and 2 = 50 lbs x 10 Reps FULL ROM
Set 3 = 600 lbs x 3 reps FULL ROM + 7 partials (= 10 total reps)
Alternative Movement you can swap for DB Row (stay consistent week to week):
–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)
Incline DB Lateral Raise (Behind back) x 10-15 Reps (~1 then 0 RIR)
DB Front Raise x 8-12 Reps (both 0 RIR)
Rest 2-3 min
+ Immediately after Failure on the FINAL set of Behind Back laterals:
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)
+ Immediately after the FINAL SET OF DB FRONT RAISE:
Rest 15-20 seconds, then:
*INCREASE the weight ~20%:
Match the reps achieved on the “FULL ROM” set by doing “max effort partial reps” with heavier weight.
(i.e. you try hard as possible to make the rep, but fatigue prohibits you from getting full range of motion)
Example:
Set 1 and 2 = 20 lbs x 10 Reps FULL ROM
Set 3 = 25 lbs x 3 reps FULL ROM + 7 partials (= 10 total reps)
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.
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C. Neutral Grip Pull-ups
1-2 warm-up sets, then:
Start with tough set of 10-12 Reps (~1-2 RIR)
Rest 2-3 min then:
Use the same weight as first set and complete 25 reps in as few sets as possible
Rest only 10-15 sec between sets
Start with one large chunk, then chip away till 25 total reps are achieved
Alternative Movement you can swap
–Neutral Grip Rack Pull-ups
–Neutral Grip Foot Assisted Pull-ups
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D. Banded Crossovers
1-2 warm-up sets, then:
Start with tough set of 10-12 Reps (~1-2 RIR)
Rest 2-3 min then:
Use the same weight as first set and complete 25 reps in as few sets as possible
Rest only 10-15 sec between sets
Start with one large chunk, then chip away till 25 total reps are achieved
Alternate movements you can swap for Crossovers:
–Flat DB Fly
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E. Lying DB Curls
1-2 warm-up sets, then:
Start with tough set of 10-12 Reps (~1-2 RIR)
Rest 2-3 min then:
Use the same weight as first set and complete 25 reps in as few sets as possible
Rest only 10-15 sec between sets
Start with one large chunk, then chip away till 25 total reps are achieved
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F. Superset Movements:
1 warm-up set prior, then:
2 tough work sets each
Banded Tricep Pushdowns x 10-15 Reps (0 RIR both sets)
Overhead DB Tricep Extensions x 6-10 Reps (~1 then 0 RIR)
Rest 2 min
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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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