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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. Foam Roller DB Hack Squats
*You can use anything rolls (basketball, volleyball, skateboard etc…)
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
–Landmine Hack Squat
–Heels Elevated Safety Bar Squat
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B. Banded Sissy / Leg Extension
1-2 warm-up sets, then:
For Work Sets: add ~5% difficulty to the resistance used in the prior mesocycle
*For a banded movement, this may mean walking out slightly further, or potentially adding a SMALL THIN BAND to the thicker band, to slightly increase difficulty.
*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 to target the Rec Fem Quad Muscle
–DB Leg Extensions
–Seated Banded Leg Extensions
Other Quad targeting swaps:
–Heels Elevated Goblet Squat
–Spanish Squat
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C. Conventional Deadlift
4 sets x 4-6 Reps
***Increasing weight each set with big jumps in load, such that the first set is a warm-up, and the FINAL set is ~2-3 reps from “technical failure.”
Alternate swaps:
–Sumo Deadlift
–Trap Bar Deadlift
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D. 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
Weighted Hip Extensions (on GHD) 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:
45-degree Hip Extensions
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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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 Pull-ups:
–Neutral Grip Rack Pull-ups
–Neutral Grip Foot Assisted Pull-ups
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B. One Arm DB Row (knee on bench)
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 all the way through with the SAME ARM
Then rest 2-3 min and repeat sequence for opposite arm
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)
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C. Flat DB Flies
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:
–Banded Chest Fly
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D. Alternate Paired “AMRAP” Sequences x 2 Rounds:
Pairing #1 – As Many Rounds as Possible in 2 minutes:
5 Reps Devils Press
10 Reps Burpees
Max Reps Devils Press in remaining time
Rest 3 min then move to Pairing #2
Pairing #2 – As Many Rounds as Possible in 2 minutes:
10 Reps DB Snatch (alternate arms, 5 reps each)
10 Reps Burpees
Max Reps DB Snatch in remaining time
Rest 3 min then return to Pairing #1
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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
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. Complete “As Many Reps as Possible in 30 seconds” x 5 Rounds:
Rest 1:30 between each AMRAP (so 30 sec of work, then 1:30 of rest for 5 rounds)
***For Squat Cleans, Increase weight first 2-3 sets, then final 2-3 sets at same weight
3 Reps Squat Clean
Max Reps “Pistol Squats” (free-standing OR assisted to riser) in remaining time
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D. As Many Reps as Possible in 90 seconds (Rest 90s) then repeat:
Weighted Plank x 45 seconds (heavy)
Reverse Crunches x Max Reps in remaining time
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E. 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 and B 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
DB Lateral Raise x 12-15 Reps (~1-2 then 1 RIR)
Barbell Overhead Press x 5-8 Reps (~3 then 2 RIR)
Rest 2-3 min after each superset sequence
Alternate Movements you can swap for Barbell Overhead Press:
– Steep Incline Anterior Delt Press
–Seated DB 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
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C. Superset Movements:
1 warm-up set prior as needed, then:
2 work sets each
Banded Tricep Pushdowns x 8-12 Reps (~1 RIR)
Incline DB Tricep Extensions x 6-10 Reps (~2 RIR)
Rest 2-3 min after each superset
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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
Unweighted Rack Pull-ups
Rest 2-3 min
Alternate swaps for Rack Pull-ups:
Weighted Pullups
Weighted Rack Pull-ups
Leg in front Rack Pull-ups (no elevation)
Foot-Assisted Pull-ups
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E. As Many Rounds as Possible in 4 Minutes:
Select a difficulty level of approx. 12 Rep Max for each exercise
Adjust difficulty of movements by raising or lowering the hand placement
6 Reps Push-up variation of choice (see below)
6 Reps Inverted Rows
Options for Push-ups:
Standard “level ground” push-ups
Deep Deficit Push-ups on Parallettes or DB handles (weight vest as needed)
Ring Push-ups
Hands-Elevated “scaled” push-ups (elevate more to scale further)
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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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