This phase of training will be focused on boosting your metabolic rate with extended sets. These extended sets will be extremely demanding and cause A LOT of fatigue.
By changing the execution, angle, or variation of an exercise, we can create a mechanical advantage allowing us to perform more reps with the same weight.
These mechanically extended sets will make use of (mainly) tri-sets using intelligently selected exercises for our intended goal – these sets will be similar throughout the entire 6 weeks for each muscle group.
Your main goal / focus during these sets will be:
- To contract the muscle harder from workout to workout (especially important when working smaller muscle groups since #2 may not be possible each and every week).
- Minimal addition in weight (as in maybe 5lbs on a deadlift from week to week, 10-20lbs on the leg press, etc.)
Choose a starting weight that allows you to hit the target reps for each exercise of the first extended set WITHOUT a drop in weight – you should comfortably achieve the prescribed number of reps on the first exercise, and end close to failure on the final exercise of the extended set.
Here is a rough estimate for choosing the correct weight:
> Add together the target reps of the first two exercises, then choose a weight you could use to knock out that same number of reps if you were to perform just one set. E.g; if the first two exercises prescribe 10 reps each, choose a weight that would have you failing at about 20 reps if you did just one set of the first exercise.
The first set or two will feel light, and that’s fine, just squeeze the working muscle HARD throughout… by the end you will be fighting for every rep as the lactic acid accumulates.
Expect also to be out of breath when working larger muscle groups.
This will be a mental battle just as much as a physical one… but DON’T let your mind quit before your body does! Tough it out.
While this workout is effective for building muscle, it is also VERY effective for getting you ripped FAST… each workout will provide you with a metabolic effect helping to blast away bodyfat long after each workout is done.
You will be using less weight than you are used to during this program, but now is as important a time as ever to check your ego.
Those final reps will push you to your limits, and you will see a notable improvement in metabolic efficiency due to an increase in both stamina and muscular endurance. These adaptations will also carry-over to your future training leaving you able to crank out a greater number of high intensity reps.
Stand tall, own each and every rep… and go to your happy place when the burn kicks in 😉
Ben
