This is an advanced level program.
High volume / long workouts, low frequency.
This is for someone who has a mastery of the skill of exercise who now needs to maximize stability while continuing to add maximum muscle.
We will be training 4 days a week, plus one additional active recovery day each week.
The goal is to get better and better at putting work and effort into a smaller number of sets and workouts.
When you have fewer workouts, create a sense of urgency because you don’t get to do it again for 6 days!
These works can get very long, particularly if you don’t watch the rest periods.
The first two workouts of the week will be focused on maximizing strength and stability.
The second half of the week will be focused on hypertrophy
How to get everything out of this program:
STABILITY governs contraction.
Stability is demonstrated by showing complete control. 100% ownership over every millimetre.
Our goal during this phase is to get STRONG.
This happens when you challenge muscles and show control.
Do not rush reps.
Pay attention to what moves when you’re training. If it moves it’s either helping or making it easier.
Workout Notes:
ALWAYS NOTICE AND FOLLOW TEMPOS. THEY MATTER.
If execution specifics aren’t stated, choose whichever you prefer (e.g; quads vs. glue dominant).
Activations: Hold isometric for increased contractile ability every rep. Stop before it fatigues.
DAY 3 EACH WEEK IS AN ACTIVE RECOVERY DAY:
ADD IN 20 MINS OF HIIT, 20 MINS WALKING OUTSIDE, YOGA, ABS, 10 MINUTES OF POSING / CONTRACTING AND 10 MINS BREATHING.
Recovery and Nutrition:
This phase is taxing to the Nervous system and requires additional focus on the recovery aminos.
Here is a simple protocol to follow for pre/intra/post workout supplementation to optimize performance and recovery:
Pre Workout
- 600mg alpha GPC
- 3g Lions Mane
- 1g tyrosine
- 15g MCT oil or powder.
- Methylated B vitamin complex
Intra Workout
- 5g BCAA
- 10g EAA
- 10g Glutamine
- 5g creatine
- 2L water
- Non bicarbonate electrolytes
PWO Shake
- 20g EAA +5g BCAA
- 2 scoops chocolate greens
- 5g creatine
- 10g glutamine
- 5g glycine
- 3g taurine
- 1g magnesium
- Non bicarbonate electrolytes
- Methylated B vitamins
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This program will challenge you…
Get focussed. Get after it!
Ben
