The purpose of this intense 10-week program is to increase muscular hypertrophy (growth) as much as possible in all areas of the body. It’s programmed so that you train for 3 days consecutively and then take 1 day’s rest before repeating this cycle but with slightly different exercises that have the exact same intent, to get HUGE. Take the rest days just as seriously as training days because this is where the majority of muscle is actually built, this will also allow you to push yourself more on the upcoming training days. Consecutive rest days are planned at the end of the 5-week mark so your body can fully recover before continuing to push the intensity even higher in the second phase of the program.
Tempo: Ratio’s used to determine the length of time each portion of the movement should take. Repetition speed is important because different lifting speeds produce different training effects, and we are heavily focussing on maximising time under tension by keeping the reps smooth and controlled with an emphasis on the negative portion of the movement.
For a 3:1:1:0 when performing a bench press, this is ‘3’ seconds lowering the bar to your chest (negative portion of movement), ‘1’ second with the bar on/just above your chest, ‘1’ second to push the weight up (positive portion of the movement) and ‘0’ seconds to rest at the top. The tempo will change for each exercise, and you’ll need to use your brain just a little to make sure each tempo is matched to each portion of the movement!
In order for the program to be most effective I expect that every single repetition is performed with purpose and to the fullest Range of motion for each individual. Furthermore, no extra sets should be performed unless instructed otherwise by myself even if you feel like you could do more, there’s a reason behind it all and that is the end goal not short-term feelings.
Every set should be performed either to failure or with 1 rep left in the tank for optimal results, this will mean the rest given to each exercise is just about enough providing you are working with maximal/near maximal intensity. DO NOT cut the rest times as it is important you are able to perform all the sets with proper intensity, and that you cannot complete more reps with good and proper form (no cheat reps) within the given rep range. If this is the case, you need to challenge yourself with a slightly heavier weight!
When performing the given exercises, you should do 1 set using a weight around 50% of what you’ll use for your heaviest set as a way to remind yourself of the movement and so not to hurt yourself going straight into maximal work: Barbell back squat/hack squat, RDL, Incline DB chest press, Flat DB chest press, Seated barbell overhead press, Lat pulldown, Bench supported row.
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