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This is Week 4 of the Summer 2024 Hypertrophy cycle.
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 4,” the lengthened movements are closing in on 1-2 reps from failure, while the short overload movements will be moving into partials and other intensity techniques
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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 (~1-2 then 1 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:
Use 12-15 rep max weight established in Week 1
Complete 35 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 35 reps achieved
Maintain ~1 RIR on each set this week, final set to failure
+ Immediately after the FINAL set to failure:
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 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. At Home Leg Curls (see below)
1-2 warm-up sets, then:
ONE TOP SET of 12-15 Reps (~to failure)
Rest 10-15 sec
3-6 additional reps (0 RIR)
Rest 10-15 sec
3-6 additional reps (0 RIR)
“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. Low Bar Good Mornings
2-3 warm-up sets, then:
One TOP work set of 10-12 Reps (~2 RIR)
Rest 2-3 min
One additional set of 10-12 Reps @ 20-30% less than top set
(all mind muscle focus on hams and glutes)
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E. As Many Rounds as Possible 6 Minutes:
Hang Squat Clean x Reps 1-2-3-4-5 etc… (add 1 rep each round)
Medball Throw Sit-ups x 6 Reps after each round
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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 (~1-2 then 0-1 RIR each)
Incline DB Bench Press (pause bottom)
Rest 1-2 min
Neutral Grip Pull-ups (weighted as feasible)
Rest 1-2 min
*Will add an additional short-rest set next week
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 set per arm, then:
Use 12-15 rep max weight established in Week 1
Complete all the way through with the SAME ARM
Then rest 2-3 min and repeat sequence for opposite arm
Complete 35 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 35 reps achieved
Maintain ~1 RIR on each set this week, final set to failure
+ Immediately after the FINAL set to failure:
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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C. Flat DB Flies
1-2 warm-up sets, then:
Use 12-15 rep max weight established in Week 1
Complete 35 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 35 reps achieved
Maintain ~1 RIR on each set this week, final set to failure
Alternate Movements you can swap:
–Banded Chest Fly
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D. Complete ONE ROUND:
(with 2 min rest between each portion)
30 Cal Row (or Run 400m) (~2 min of cardio)
20 Reps Hang DB Muscle Snatch (switch arms halfway, 10 reps each)
10 Reps EZ or Barbell Curls
Rest 2 min
30 Cal Row (or Run 400m) (~2 min of cardio)
20 Reps Hang DB Muscle Snatch (switch arms halfway, 10 reps each)
10 Reps Dips OR Bench Dips (weighted as feasible)
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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 (~2 then 1-2 RIR)
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 (~1-2 then 0-1 RIR for both movements)
1-2 warm-up sets of the complex, then:
2 work supersets (~1 then 0 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
+ Immediately after the FINAL set of Hip Thrusts to failure:
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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C. Hand Supported DB Reverse Lunge (same leg)
Short steps knee over toe = quad dominant
Longer steps with vertical front shin = glute dominant
1-2 warm-up sets per leg, then:
3 work sets x 6-10 Reps/leg
Increase weight each set to ONE top set
Target ~5-3-1 RIR across the 3 sets
Rest 1-2 min BETWEEN legs for work sets
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D. 5 Rounds:
Front squat Reps decrease each round; core movements stay the same
Add weight each front squat set, targeting ~8-6-4-3-2 RIR across the 5 sets
(such that the final set of 3 reps is with a weight you *could* complete 5 reps)
Front Squats x Reps 15-12-9-6-3
Kipping Toes to Bar x 10 Reps
Lying Leg Raise (with Hip Thrust at top) x 15 Reps
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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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
DB Lateral Raise x 12-15 Reps (~Both 0 RIR)
Barbell Overhead Press x 5-8 Reps (~Both 1 RIR)
Rest 2-3 min after each superset sequence
+ Immediately after BOTH SETS of Lateral Raises…
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)
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 (~Both 0 RIR)
Incline DB Curls x 6-10 Reps (~1 then 0 RIR)
Rest 2-3 min after each superset
+ Immediately after BOTH sets of Spider 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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C. Superset Movements:
1 warm-up set prior as needed, then:
2 work sets each
Banded Tricep Pushdowns x 8-12 Reps (~Both 0 RIR)
Incline DB Tricep Extensions x 6-10 Reps (~1 then 0 RIR)
Rest 2-3 min after each superset
+ Immediately after BOTH sets of Pushdowns…
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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2-3 warm-up sets, then:
ONE TOP SET of 12 Reps per arm (0 RIR)
Rest a few min
Then complete 3-4 sets of 6-8 Reps per arm with the same weight as top set
Rest only 10-15 sec for setup and transition between arms
Fatigue will accumulate quickly as rest will be under 1 min for respective arms
If you fail to make 6-8 Reps, or need to compromise form, then stop prior to 3-4 total sets
+ Immediately after the FINAL set for each arm…
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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E. DB Fly/Press Hybrid
1-2 warm-up sets, then:
One TOP set of 8-10 Reps (~1-2 RIR)
Rest a few minutes
Reduce the weight 20-25% from top set, then complete:
25 Reps in as few sets as possible
Look to maintain ~1-2 RIR on each set
Rest 15-20 sec between sets
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F. Alternate Movements:
1 warm-up set, if needed, then:
2 work sets each (both to technical failure)
Bentover Reverse Flies x 15-20 Reps
Rest 1 min
Open Palm DB Curls x 10-15 Reps
Rest 1 min
+ Immediately after the FINAL set of BOTH MOVEMENTS…
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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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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