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This is Week 5 of the Spring 2024 Hypertrophy cycle. Next week is the mid cycle “reset/deload” week.
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 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 (like lengthened sets and reverse dropsets); 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. Leg Curls (see options below)
1 warm-up set x 12-20 Reps (easier effort, groove the movement)
3 total work sets:
First 2 work sets x 8-15 Reps (~1 then 0 RIR)
Rest ~2 min between each
+ Immediately after final set:
Rest 20-30 seconds
Then go again to 0-1 RIR (goal for 40-60% of the reps)
“At Home” Leg Curl Options:
Hamstring Walkouts (scaled option)
Gliding Leg Curls (with Rings/TRX)
Gliding Leg Curls (with barbell)
Hamstring Curls on Rower
Slider Leg Curls (Slider = skateboard, towel, socks, etc…)
DB Leg Curls
Stability Ball Leg Curls
Rings/TRX Leg Curls
Banded Leg Curls
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D. One Round:
Keep Goblet Squats light as there are 90 reps total in this sequence.
Many of you may be best off using AIR SQUATS instead of weighted squats for this workout
30/20 Cal Row (~90 seconds cardio)
30 Reps Goblet Squats
30 Reps Lying Leg Raises (with hip thrust)
25/15 Cal Row (~60-75 seconds cardio)
25 Reps Goblet Squats
25 Reps Hanging Oblique Knee Raises (side to side) (12-13 reps per side)
20/12 Cal Row (~60 seconds cardio)
20 Reps Goblet Squats
20 Reps Deck Squats (use hand as assistance off ground if needed)
15/10 Cal Row (~45 seconds cardio)
15 Reps Goblet Squats
15 Weighted Sit-ups (DB on/above chest)
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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. Chest Supported DB Row
1-2 warmup sets, then:
1 tough work set x 12-15 Reps (~0 RIR)
Rest 2-3 min
6 sets of 6 Reps (same weight)
Rest 15-20s between sets
Expect the final couple sets to be quite difficult!
+ 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 DB Row
– Head Supported DB Row
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D. Alternate Movements:
1-2 warm-up sets each, then:
1 heaviest set of 12 Reps each (~0 RIR each)
Rest 1-2 min between
Standing DB Hammer Curls
Bodyweight Tricep Extensions
(raise height of bar to scale)
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E. Complete SUPERSET sequence:
As Many Sets of 6 Reps as Possible:
Same weight as Part D
Rest 10-15 sec between sets
Go till you fail to make 6 unbroken
Standing DB Hammer Curls
Bodyweight Tricep Extensions
(raise height of bar to scale)
+ Immediately after Failure on the FINAL SET of Hammer Curls:
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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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. DB RDL (without hip extension)
1-2 warm-up sets, then:
1 work set x 12-15 Reps (~1 RIR)
Rest 2-3 min
1 work set x 8-12 Reps (~1-2 RIR)
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D. Climb as High as Possible in 5 Minutes:
Hang Squat Cleans x Reps 1-2-3-4-5…. (add 1 rep each round)
Decline OR GHD Sit-ups x 10 Reps each round
+ Immediately after the 5 minute period….
NO REST, then:
Plank Hold
2 min running clock to accumulate max “hold time” within the 2 min period
If you think you can go unbroken, try doing it on low rings.
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E. Double-Unders OR Single-unders
Max sets of either 10, 20 or 30 “unbroken” in 5 minutes
Base decision of reps (10, 20 or 30) on how proficient you are at jumping rope
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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. Kipping Pull-ups
(or butterfly pull-ups if proficient)
Complete one set of “Max unbroken” reps
Select a difficulty level where you can do 10-20 Reps
Rest 2-3 min after the Max unbroken set, then:
Complete 4 sets of ~60% of the reps from max set
For example, if you made 15 Reps, you will choose 10 reps for 4 sets.
Rest only as long as needed to complete each set unbroken
Alternative Movements you can swap Kipping Pull-ups:
Strict 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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D. Incline DB Bench (1 and 1/2 reps)
1-2 warm-up sets then:
3 total work sets:
First 2 work sets x 5-8 Reps (~1 RIR each)
+ Immediately after final set:
Rest 20-30 seconds
Then go again to 0 RIR (goal for 30-50% of the reps from prior set)
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E. EMOM x 12 Min:
Alternate Movements at the top of each min
8-12 reps each
Min 1: One Arm DB Tate Press (left arm)
Min 2: One Arm DB Tate Press (right arm)
Min 3: 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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