Tuesday 03.24.2020

Hypertrophy

METABOLITE TRAINING! Please read carefully and follow guidelines.

  1. Weights (if any; many movements can and should be done with bodyweight only) should be LIGHT, approximately 50% of 1RM or slightly lighter.
  2. Rest MINIMALLY between sets, anywhere from 10 seconds to 1 min. Rest only enough to just catch your breath. Yes, it will feel more cardiovascular and that’s okay.
  3. First set should be 20-30 reps. Each subsequent set will drop off from there. If sets do not drop off, you’re resting too long. Example: 24, 16, 12, 9 NOT 24, 22, 22, 20
  4. You should be able to get through all of the sets and movements in 30-45 minutes maximum.
  5. If you are doing single arm or single leg movements, perform ALL sets on one side first, then ALL sets on other side.

A) Pushups x 4

B) Seated DB Press against wall x 3

C) DB Tricep Kickback x 4

D) DB Bent Over Row, palms facing x 4

E) Jumping Squats x 3

F) SLRDL x 3

G) Abs of choice x 4

Strength

A) Pushups: 2×10

B) Seated DB Press against wall: 2×10

C) DB Tricep Kickback: 2×10 e/a

D) DB Bent Over Row, palms facing: 2×10

E) Jumping Squats: 2×10

F) SLRDL: 2×10 e/l

G) Abs of choice: 2×10

Hybrid

A) Sumo or Conventional DL: Find new 1RM, maximum of three attempts

Jacked and Tan

A) DL: 1×5, 1×3, 1×1

B) Pause BP (1-sec pause): 1×5, 1×3, 1×1

C) Bulgarian Split Squat (BB or DB): 3×10 e/l

D) SA Row: 3×10 e/a

E) Pause Hip Thrust (1-sec pause): 3×10

F) Banded Seated Hip Abduction: 3×30

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