12/25/2023 0 Comments V shred meal plan![]() After the first two weeks I would aim to gain 0.5-1lb of bodyweight per week. If you’re not used to eating this much don’t worry if gain 3-5lbs during the first two weeks most of that is water and glycogen as a result of your increased carbohydrate and overall calorie intake. To maximize muscle size and strength gains on this high frequency, high volume program, you’ll have to EAT BIG! I recommend starting at no less than 3500 calories per day and adjusting based on how you feel and look in the mirror. Push/Pull/Legs Workout Nutrition & Supplementation Legs Workout B - Quads, Hamstrings & Calves Legs Workout Bīarbell Front Squat (Use 20% less weight than your previous working sets) Pull Workout B - Back, Traps & Biceps Exerciseīarbell Snatch Grip Deadlift (Use 20% less weight than your previous working sets) Standing Tricep Pushdown (Rope, V-bar, or Straight Bar) Incline Bench Press (Dumbbell or Barbell) Standing Overhead Press (Use 20% less weight than your previous working sets) Push Workout B - Chest, Shoulders & Triceps Exercise Legs Workout A - Quads, Hamstrings & Calves Exerciseīarbell Back Squat (Use 20% less weight than your previous working sets) Pull Workout A - Back, Traps & Biceps Exerciseīarbell Conventional Deadlift (Use 20% less weight than your previous working sets) Seated Tricep Extensions (Dumbbell, Rope, or EZ Bar) Advanced lifters should perform the routine in a 6-on/1-off manner – Push A/Pull A/Legs A/Push B/ Pull B/Legs B/Rest/RepeatĦ Day Push/Pull/Legs Workout Push Workout A - Chest, Shoulders & Triceps Exerciseįlat Barbell Bench Press (Use 20% less weight than your previous working sets).Intermediate lifters should perform the routine in a 3-on/1-off manner – Push A/Pull A/Legs A/Rest/Push B/ Pull B/Legs B/Rest/Repeat.Early-intermediate lifters should perform the routine in an every-other-day manner – Push A/Rest/Pull A/Rest/Legs A/Rest/Push B/Rest/Pull B/ Rest/Legs B/Rest/Repeat.For example, instead of a 50 rep goal over 5 sets with shrugs you could aim for a 30 rep goal over 3 sets the 1st week, 40 reps over 4 sets the 2nd, and 50 reps over 5 sets the 3rd week. If you’re used to low volume routines this routine will initially make you quite sore – you can either power through the soreness or gradually increase the volume over time. ![]() Once you pick your exercises stick with them until you stop progressing there’s no reason to “confuse” your muscles if you’re adding reps and/or weight to the bar every time you perform an exercise. For example, substituting conventional deadlift for sumo deadlift is completely reasonable but substituting chin-ups for another curl exercise is not advisable. The exercise selection I lay out in the routine below is by no means set in stone, but I encourage you to be wise if and how you decide to make substitutions. I program my accessory work with high volumes and rest-pause because I believe it’s an effective way to trigger muscle growth in a short period of time while allowing me to leave the gym with a nice pump. It’s important that you keep track of your timing in between sets – not only to optimize muscle growth but also to prevent you from being in the gym forever. The accessory work will begin with compound exercises using moderate loads and will conclude will isolation, pump-inducing exercises using relatively low loads. You will be resting 15 to 60 seconds between each set of an exercise and 2 to 3 minutes between each exercise. Proportionally increase the working weight of AMQRAP set by 2.5-10lbs every time you increase the weight during the 15 rep goal sets.Īfter the main compound movement of the day you’re going to perform rest-pause/bulldozer sets for the remainder of the workout. This set is less taxing on the CNS and allows for some extra volume on the main compound lift of the day, which is helpful for muscle growth and reinforcing proper form. When picking a start weight for this lift I would recommend using your 5-6 rep max (RM).Īfter the 5 sets of the heavy compound lift you’re going to perform a back-off set in which you decrease the working weight by 20% (round to the nearly 2.5 or 5lbs) and try to perform as many quality reps as possibly (AMQRAP). ![]() Starting out with a heavy compound lift will is a great way to increase central nervous system (CNS) activity, improve strength, and gain confidence moving heavy loads. If you exceed the rep goal by 4+ reps then add 5-10lbs to the working weight. If you exceed the rep goal by 0-3 reps then add 2.5-5lbs to the working weight the next time you perform the exercise. ![]() Bulldozer Training inspired me to a created a push/pull/legs routine employing heavy, medium, and light loads during each workout.Įach workout starts out with a compound lift using a 15 rep goal over 5 sets.
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