![]() ![]() Rest Days – Aim to add a rest day after DAY 6. Rest Periods – Rest 2-3 mins between Working Sets, with 60-90 secs between warmups Optional Workout Finisher – 5-10mins Steady State Cardio / 5-10mins HIIT Cardio This is warming up and prep for the one Working Set. Warm Up Sets – For the HEAVY lift, warm from from 50-93% intensity for the defined reps. Where that’s not possible, go for rep PR’s within your max weight for this rep rangeĥx Working Sets Per Session! – 1 per exercise. Strength / Rep PR’s – The number one goal to to lift more weight in the 8-10 rep range. Use HeavySet to track each workout so overall volume can be logged DEC-19 GYM WORKOUT PLAN Save image and print out for use in the gym DEC-19 Gym Workout Plan Guidance 1 The critical factor to which path you take on this programme will be your diet. IMPORTANT: Can be used for Lowering, Increasing or Maintaining Bodyweight. Post-Failure Fatiguing techniques of Rest/Pause, mTOR & Myo to increase maximum effective reps per session (see HERE).Work every body part 3x a week, with 1x Heavy Compound, 3x Isolations & 1x Calf/Abs per day.Increase frequency and improving recovery, with a 6 Day Push/Pull Routine of min dose max effect volume and training to failure.Maximising natty gains, as inspired by Paul Carter and Christian Thibaudeau.Useful Resources for further reading, depending on goal & current knowledge.Design Principles for this Training Plan, plus general Training Pointers.Who this weight lifting Workout Plan is best suited to.Free Automatic Routine Import into HeavySet iOS App.Gym Workout Plan Assets – mobile-friendly programme/workouts downloads, workout videos and training block guidance. ![]() It ain’t pretty… but this is what it takes. I (Steve) am walking the talk with training to failure in these workouts. Read on for the DEC-19 #HyperWorkouts Gym Workout Plan that contains 6x 40-50min workouts, each with their accompanying Instagram & Youtube videos, plus workout lists for each day. This will jack up protein synthesis, without creating too much catabolic damage and fatigue. The idea is here is get just enough maximally effective reps through heavy lifting and training to failure, whilst limiting the number of truly valuable working sets and a few post-failure set schemes. Inspired by AdapNation Podcast interviews with Paul Carter and Christian Thibaudeau, this Training Plan is all about dropping volume down significantly, with the the primary goal being Strength and Strength-Rep PR’s for weekly progressive overload vs escalating volume goals. Minimum dose whilst eliciting maximum muscle muscle development. 6x DAY PUSH/PULL lower volume Strength and Training-to-Failure Training Plan, across 6 weeks. ![]()
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