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This is week 3 of 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.
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.
As we enter “week 3,” the lengthened movements are closing in on ~2 reps from failure, while the short overload movements will all have progressed into partials, and some into additional intensity techniques which will have specific instructions within the programming.
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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 (~2 then 1-2 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:
Using the weight established prior:
*If you made all sets of 6 on the THIRD round last week, then small increase in load/resistance this week
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. “At Home” Leg Curl Variation of choice (videos below)
1-2 warm-up sets, then:
ONE TOP SET of 12-15 Reps (~to technical failure)
Rest 10-15 sec
3-6 additional reps
Rest 10-15s
3-6 additional 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. Low Bar Good Mornings
2-3 warm-up sets, then:
One TOP set of 10-12 Reps (~2 reps from failure)
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. Alternate Core Movements x 2 Rounds:
30-Seconds Lying Windshield Wipers (scale with bent knees) (ADV HANGING windshield wiper)
Rest 30 seconds
30-seconds Medball Throw Sit-ups
Rest 1:30 between rounds
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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 (~1-2 then 0-1 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, use the weight established prior
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:
Complete all sets on ONE ARM, then rest and switch
Using the resistance established prior:
Complete multiple 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 next week
(start by walking out further with band, then look to increase band tension in future weeks)
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D. Prone “Berto” Raises
(DB’s move in scapular plane = between directly in front or to the side)
Establish a weight you can do for approx. 15 reps with perfect form unbroken
Rest a few minutes, then complete:
6 sets of 8 Reps with exactly 30 sec rest between sets
(the final set or two should be quite challenging)
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E. Alternate Movements x 3 sets each:
1 warm-up set each, then:
2 work sets x 8-12 Reps (increasing from first to second set)
Target ~2 then 0 reps from failure across the 2 work sets of each
EZ or Barbell Curls
Rest 1-2 min
“STOP” Lying EZ or Barbell Tricep Extensions
(stop means to let bar settle briefly on bench behind head between reps)
Rest 1-2 min
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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 (~2 then 1-2 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 ~7-4-3-1 across the 4 sets
Rest 2-3 min between tougher work sets
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C. Superset x 2 WORK sets each:
Complete at least one lighter “feel it out” round prior to work sets
Leg extensions to ~1 then 0 reps from failure
“At Home” Leg Extension variation of choice (videos below) x 8-15 Reps
Heels Elevated Goblet Squat x 8-15 Reps (~2 then 1 rep from failure)
Rest 2-3 min
At Home Leg Extension Variations:
Sissy Squat (weighted as needed)
Scaled Sissy Squat
Bodyweight Leg Extension / Reverse Nordics
Scaled BW Leg Ext / Reverse Nodics – Band-assisted
Scaled BW Leg Ext / Reverse Nodics – Hand-assisted
DB Leg Extensions
Banded Leg Extensions
Banded Sissy / Leg Extension
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3 sets x 10-12 Reps each
Increase weight each set to ONE top set
Target ~6-2-0 reps from failure across the 3 sets
Rest 2-3 min before toughest work set
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E. Superset Movements x 2 sets each:
Both movements for 10-20 Reps
Lying Leg Raise (with Hip Thrust at top)
Hanging Oblique Knee Raise
Rest 2-3 min between rounds
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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
(~to technical failure on both work sets)
+ Immediately after the FINAL set of Lateral Raises…
Complete 4-6 “attempted partial reps”
(i.e. you try hard as possible to make the rep, but fatigue prohibits you from getting full range of motion)
NO REST to A2
A2. Steep Incline Anterior Delt Press x 6-10 Reps
(~2 then 1 rep 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)
+ Immediately after the FINAL set of EACH MOVEMENT:
Rest ~20 seconds, then go again to 0 reps from failure
(goal for ~3-5 reps on this short-rest set)
B1. Single Arm DB Preacher Curl (downslope of bench)
(~1 then 0 reps from failure across the two work sets)
Rest 1 min between arms and before B2
B2. Seated/Incline Overhead DB Tricep Extensions
(~1 then 0 reps from failure across the two work sets)
Rest 1-2 min back to B1
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C. One Arm DB Row (lat focus)
See video and execution tips in description
2-3 warm-up sets, then:
ONE TOP SET of 12 Reps per arm (to technical failure)
Rest a few min
Then complete 3-4 sets of 6-8 Reps per arm with the same weight as top set
Rest only 10-15s 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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D. DB Fly/Press Hybrid
1-2 warm-up sets, then:
One TOP set of 8-10 Reps (~1-2 reps from failure)
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 from failure on each set
Rest 15-20s between sets
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E. Alternate x 2 sets each:
Both sets to technical failure for each
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 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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