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This is week 1 of the THIRD (and final) MESOCYCLE in the Fall 2023 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.
Week to week, look to exceed your performance from the prior mesocycle (with the same “reps from failure”), such that this “week 1 of third mesocycle” would look to exceed the performance from “week 1 of second mesocycle.”
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, reverse dropsets, 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.
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Day 1 – Lower Body (Quad Dominant)
Part A and B repeat week to week. Track these metrics
A. Quad Dominant Squat of choice (see below)
2-3 warm-up sets, then:
2 work sets x 5-8 Reps (~3-4 then 2-3 reps from failure)
Rest 2-3 min between work sets
***Important to understand that this is NOT an equivalent movement to the standard back squat. Starting weights should be around 50% of what you would use for similar reps of a standard squat.
This is a QUAD priority movement, where the objective is to keep an upright torso and drive the knees forward as much as possible during the descent. Also avoid letting knees “shoot back” during ascent.
Quad Dominant Squat Movement (stay consistent week to week)
Pause “Heels Elevated” Squat (Barbell or Safety Bar)
Foam Roller / Slider Hack Squats
Landmine Hack Squat
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B. Banded Sissy / Leg Extension OR Banded DB Leg Extensions
(select movement and stay consistent week to week)
1-2 warm-up sets as needed, then:
Look to add approx 5% load from week 1 of prior mesocycle
(or progress reps slightly)
*This was a load that was close to 15-rep max weight
3 Rounds:
6 Reps
Rest 10-15 sec
6 Reps
Rest 10-15 sec
6 Reps
Rest 2 min between rounds
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C. Alternate Movements x 3 Rounds:
Start with lighter weight and Increase each round such that the final set of each is quite challenging
Target ~6-4-2 reps from failure across the 3 sets of each
Weighted Hip Extensions (videos below) x 8-12 Reps
Rest 1-2 min
Single-Leg Hip Thrust OR “B-Stance” Hip Thrust x 6-10 Reps (per leg)
Rest 1-2 min between legs on the most challenging round
Hip Extensions Variations:
45-degree
Horizontal/GHD
Home Hack (with barbell and box)
Home Hack (with barbell only)
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D. “At Home” Leg Curl Variation (options below)
Complete ONE TOP SET of 15-20 reps (close to failure)
Rest 10-15 seconds
Additional set (goal for 4-7 reps)
Rest 10-15 seconds
Final set (goal for 3-5 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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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 or GHD 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:
2-3 warm-up sets each, then:
2 work sets x 6-10 Reps (~3 then 2 reps from failure each)
A1. Incline DB Bench Press (pause bottom)
Rest 2 min to A2
A2. (weighted) Pull-ups OR Rack Pull-ups (options below)
Rest 2 min back to A1
Rack Pull-up Options:
Weighted Rack Pull-ups
Unweighted Rack Pull-ups
Leg in front Rack Pull-ups (no elevation)
Foot-Assisted Pull-ups
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1-2 warm-up sets as needed, then:
Work sets, look to add approx 5% load from week 1 of prior mesocycle
Complete sets of 5 reps unbroken
Rest only 10-15 sec between sets
Continue until you can’t make 5 unbroken
*If you make 6+ sets, add weight next week
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C. Banded Costal Press Around
(Costal = Lower chest = band coming from high to low when you press around)
1-2 warm-up sets as needed, then:
Work sets add slight difficulty from “week 1” of prior mesocycle
Increase difficulty by walking out further with band, then look to increase band tension
Complete all sets on ONE ARM, then rest and switch
Complete sets of 5 reps unbroken
Rest only 10-15 sec between sets
Continue until you can’t make 5 unbroken
*If you make 6+ sets, add difficulty the following week
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D. Superset Movements x 3 sets each:
1 warm-up set, then:
2 challenging work sets
Note that the X Raise biases the bottom 60% of the ROM, avoiding the TOP of the lateral raise rep
Lateral DB “X” Raise x 10-12 Reps (~1-2 reps from failure)
Prone DB “Y Raise” x 12-20 Reps (light) (~1 then 0 reps from failure)
Rest 2-3 min
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E. Standing Barbell Curls
Complete a set of 9-10 Reps with 2-3 reps from failure (approx. a 12-RM weight)
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
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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 or TRAP BAR RDL
2-3 warm-up sets, then:
2 work sets x 5-8 Reps (~3-4 then 2-3 reps from failure)
Rest 2-3 min between work sets
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B. Back Rack Reverse Lunge (alternating)
4 total sets x 5-8 Reps PER LEG (10-16 reps total)
Starting with the warm-up, increase weight/effort each set to ONE TOP WORK SET
Target Reps from failure ~8-6-4-3 across the 4 sets
Rest 2-3 min between tougher work sets
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C. Kas Glute Bridge
Complete Reps 15-12-9 (increasing weight/effort each set)
Target ~6-4-2 reps from failure across the 3 sets
Rest 1-2 min between sets
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D. Single Leg Banded Leg Extension
Complete 40 Reps per leg (80 reps total)
Start with a challenging set of 15 reps per leg (close to failure)
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)
Lemon Squeezers x Max Reps in remaining time
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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 and B repeat week to week. Track these metrics
A. Superset Movements:
2-3 warm-up sets each, then:
2 work sets each (see reps from failure for each below)
A1. Seated Lateral Raise (no loss of tension at bottom) x 10-15 Reps
(~1-2 then 0-1 reps from failure across the two work sets)
NO REST to A2
A2. Steep Incline Anterior Delt Press x 6-10 Reps
(~3 then 2 reps from failure across the two work sets)
Rest 2-3 min back to A1
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B. Alternate Movements:
1-2 warm-up sets each, then:
2 work sets each x 8-12 Reps (see reps from failure for each below)
B1. Single Arm DB Preacher Curl (downslope of bench)
(~2 then 1 rep from failure across the two work sets)
Rest 1 min between arms and before B2
B2. Seated/Incline Overhead DB Tricep Extensions
(~2-3 then 1-2 reps from failure across the two work sets)
Rest 1-2 min back to B1
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C. 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 20-30 seconds
(Assisted) Pull-ups (see assisted options below)
Rest 2-3 min
Pull-ups Scaling Options
Rack Pull-ups
Rack Pull-ups (foot assisted)
Band-Assisted Pull-ups
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D. Superset Movements x 1 work set:
1 warm-up set prior
DB Fly (pause at stretch) x 12-15 Reps (~2-3 reps from failure)
Inverted Rows x 8-20 Reps (~1 rep from failure)
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E. Finisher Complex x 2 Rounds:
*Same weight for all movements. Complete in succession with rest AFTER all three movements
Target ~1-2 reps from failure on each movement
10-15 Reps Seated Lateral Raise
10-15 Reps Seated Overhead DB Tricep Ext
10-15 Reps Seated DB Curls
Rest 2-3 min
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Day 6 – OPTIONAL Conditioning
45-60 Minutes of ZONE 2 Cardio
This is best done on a bike or elliptical.
It can be done with rowing or running, however most people are inefficient rowers and runners, and therefore will often find it difficult to stay within the tight heart rate area required for ZONE 2
The section below will expand on this magic heart rate zone and how to find it.
The “Gold Standard” for determining ZONE 2, is to measure lactate. We would want to be between 1.7-2.0 mmol/L
Since this is not widely accessible, there are 3 Proxies you can use to determine your ZONE 2
1. The starting point is to use a crude Heart Rate measurement of 180 minus age. If you are in poor cardio shape, you can subtract 5-10 BPM from that. If you are in great cardio shape, add 5-10 BPM to that.
2. A “stressed” conversational level of exertion. This would mean you could be on a call with someone the entire time, but they would know you were exercising.
3. A pace you could hold sustainably for 60 Minutes without decreasing output due to fatigue.
A really cool metric to pay attention to is the WATTS that you are able to put into the exercise. Once you know what you can sustain for watts, you won’t have to pay attention to heart rate as much anymore. That is to say, until you become more fit, and then you may want to re-check your heart rate to make sure that the watts you’re using are still effective. It’s like progressive overload for cardio.
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Day 7 – REST DAY
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