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This is the INTRO WEEK prior to the start of 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 INTRO WEEK will use the SAME repeating movements that you will see throughout the cycle.
There are two main reasons for the deload week:
1. Flush fatigue to enhance recovery and optimize progressions in the upcoming cycle.
2. Create familiarity with the new REPEATING MOVEMENTS and use the week to establish general idea around working weights for the cycle.
As per standard protocol for these introduction weeks, we have efforts tempered across the board.
The higher fatigue demanding compound movements will be 4-5 reps from failure, while the less demanding short overload / isolation movements will operate more in the ~2 reps from failure range.
All effort will be progressed week to week going forward!
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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 (~4-5 then 3-4 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:
1 challenging work set x 12-15 Reps (~1-2 RIR)
(this will be used for a “cluster” approach next week).
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. DB RDL (bottom 60% ROM)
1 warm-up set, then:
3 work sets x Reps 15-12-9
Target ~5-4-3 RIR across the 3 increasing sets
Rest 1-2 min between sets
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D. Alternate Movement sequence:
1 warm-up set, then:
2 work rounds
Walking DB Lunges (quad focus) x 10-16 steps (5-8/leg)
Target ~4-5 RIR each set for lunges
Rest 1-2 min
Hanging Oblique Knee Raises x 10-20 Reps (5-10/side)
Superset with: Sit-ups x 10-20 Reps
Rest 1-2 min
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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 (~3-4 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 set per arm, then:
1 challenging work set x 12-15 Reps/arm (~1-2 RIR)
(this will be used for a “cluster” approach next week).
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C. Flat DB Flies
1-2 warm-up sets, then:
1 challenging work set x 12-15 Reps (~1-2 RIR)
(this will be used for a “cluster” approach next week).
Alternate Movements you can swap:
–Banded Chest Fly
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D. Alternate Movements:
1 warm-up set each, then:
2 work sets each (see RIR below)
Standing DB Hammer Curls x 10-12 Reps (~1-2 RIR)
Rest 1 min
Leaning DB Lateral Raises x 15-20 Reps/arm (~1-2 RIR)
Rest 1 min
Lying DB Tricep Extensions x 10-12 Reps (~2-3 RIR)
Rest 1 min
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E. Banded Face Pulls
3 work sets:
Start with 15-20 reps (~1-2 RIR)
Rest only 20 seconds between sets
Expect reps to drop quickly due to incomplete rest
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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 (~4-5 then 3-4 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 (~3 then 2-3 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. At Home Leg Curls (see videos below)
1-2 warm-up sets, then:
3 work sets x 8-15 Reps
Target ~4-3-2 RIR across the 3 work sets
Rest 1-2 min between work sets
“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. Heels Elevated Back Squat
2-3 warm-up sets, then:
2 work sets x 6-10 Reps (~4-5 then 3-4 RIR)
Rest 2-3 min between work sets
Alternate movements you can swap:
–Landmine Hack Squat
–Heels Elevated Safety Bar Squat
–Foam Roller DB Hack Squats
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E. Alternate Movements:
1 warmup prior if needed, then:
2 work rounds
Dip Belt Calf Raise x 8-15 Reps (~1-2 RIR)
Rest 1 min
Plank Knee to elbow x 30-45 seconds of moderate effort work
Rest 1 min
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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 (~2-3 RIR)
Barbell Overhead Press x 5-8 Reps (~3-4 RIR each)
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 (~2 RIR)
Incline DB Curls x 6-10 Reps (~3 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 (~2 RIR)
Incline DB Tricep Extensions x 6-10 Reps (~3 RIR)
Rest 2-3 min after each superset
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D. Alternate Movements:
1 warm-up each, then:
2 work sets (~2-3 RIR each)
Standard “level ground” push-ups x 10-20 Reps (see options below)
Rest 1-2 min
Strict Pull-ups x 6-10 Reps
Rest 1-2 min
Alternate Movements you can swap for Push-ups:
Dip Belt Push-ups (weighted)
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)
Alternative Movement you can swap for Pull-ups:
(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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E. Alternate Movements:
1-2 warm-up sets each, then:
2 work sets each x 10-12 Reps
Bentover DB Row (~2-3 RIR)
Rest 1-2 min
Flat DB Flies (pause stretch) (~3-4 RIR)
Rest 1-2 min
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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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