Here's a week of training (base days) that I put together. The previous 4 weeks started with lower volume (still increasing) and cycled through different intensity techniques (this week's is pretty obvious). I'll possibly post weeks 1-4 (and maybe 6) at some point as well.
*Rest-Pause: When a rest-pause set is called for, you typically want to shoot for your target rep range with 3 partial sets. So, if the goal is 14-16 reps, the set may look like this:
8 reps (failure), rest, 4 reps (failure), rest, 2 reps (failure)
This lands you within the target range of 14-16 reps. Don't end the 3rd partial set as soon as you fall within range if you have more reps left in you (don't just stop at 14 if you could hit 15-16+). If I want you to go beyond the 3 partial sets (if and when you come up short with 3 partial sets), I'll mention to keep going until your target is reached.
Legs: 18 sets
Seated Leg Curls
Start with 3-4 warm-up sets of 15. For your work sets, do 4 sets of 10, each taken close to technical failure. Add 2 drops of 8 to your final set. Hold the sides of the seat throughout each set to help keep your butt and low back pressed firmly into the pads (you'll probably notice a stronger contraction).
4 work sets
Leg Press
I want you do each rep from a dead stop. If you have a machine with stops, use them, if not, just pause at the bottom before driving up to lock0ut. Work up with sets of 8, adding a plate per side on each set. Keep going until you can barely hit 8 reps. Now, get ready to grind...You're going to finish with a rest-pause set of 16-20, using the weight that you just left off with. So, tough out as many reps as you can (no longer dead-stop reps), rack the weight, take 15 deep breaths, and then get back at it. Keep repeating until you hit target reps. Push yourself.
*stretch your quads, hard, for 30 seconds each when finished
4 work sets
Smith Squats
Do these with your feet out in front of the bar about shoulder width apart. Drop down deep and drive up to around 3/4 lock0ut. Pyramid up in weight with the following rep scheme: 16, 12, 8. You're going to finish with a rest-pause set here as well. The goal will be 14-18 reps, using the weight you hit 8 with. Start with constant tension reps, but it's ok to use a full ROM (lock0ut at top) after your first leg of the rest-pause set. Take 15 deep breaths for your rest periods (while weight is racked).
3 work sets
Walking Lunges
Do 3 tough sets of 8 (per leg) with dumbbells or kettlebells for added weight. Alternate your working leg each rep, and don't let your head or chest drop as you go (quad focused).
*stretch your quads, hard, for 60 seconds each when finished
3 work sets
Dumbbell Stiff-legged Deadlift
Do 4 sets of 8 with constant tension (stop concentric shy of lock0ut). Try to take the stretch a little deeper as you go.
4 work sets
Chest: 12 sets / Shoulders: 12 sets
Incline Dumbbell Press
Use about a 22 degree incline for these. Work your way up in weight with sets of 8, using constant tension (don't lock0ut at top). Once you get to a weight that you think would be a moderately tough 8, do 3 sets of as many reps as you can with that weight. So, you might get 10-11 reps on your first set and only 6-7 on your third. This isn't an excuse for crap (wasted) reps; push hard, but don't let form go out the window.
3 work sets
Incline Smith Press
Create a slight incline here by placing a plate under one end of a flat bench or using an adjustable bench at it's lowest incline. Take these down to a couple inches above your chest and press up to around 3/4 lock0ut. Work up in weight with sets of 20, 16, 12, and 8. Now shoot for a rest-pause set of 14-18 with the weight you left off with. Take 15 deep breaths each time you rack the weight before continuing on towards your target reps.
4 work sets
Neutral Grip Machine Press
Use a full range of motion here, flexing hard for a split second at lock0ut. Start with a set of 15, add a little weight for a set of 12, and then add a little more for an all-out set to failure. When your mind starts telling you that you only have one rep left, reply with a firm "No", and push out those extra couple reps (while digging deep to hold form).
*Use a pronated grip machine or do flat neutral grip dumbbell press if you don't have access to the right equipment.
3 work sets
Machine Flyes (pec deck)
Do 2 sets of 15 with perfect form. Get a good stretch on the eccentric and flex hard on the concentric.
*Once finished, hold a micro mini behind your back, stretching your chest for 1 minute.
2 work sets
Bench Supported Bent-Over Dumbbell Laterals/Swings
These are similar to the prone dumbbell laterals where you lie face down on a bench, except I want you to remain standing while bent over, using the top end of the incline bench for (chest) support. Grab a weight that is challenging for sets of 25. Start each set with a full range of motion and transition to swings as your delts fatigue. It's ok if the weight isn't moving much towards the end of each set; just stay focused on using your delts to control it.
Straight into
Prone Band Pull-Aparts
Now lie face down on the bench and perform 10 pull-aparts with an orange micro mini.
6 work sets from 3 supersets
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Dumbbell Lateral Raises
Do these standing for sets of 8 with strict form and a quick flex at the top. Try thinking about pushing the weight away from your sides, as opposed to just lifting your arms up.
Straight into
Barbell Over and Back Press (Bradford Press)
Press the barbell over the top of your head, bring it down behind it, and then press it back over to the starting position...That's considered one rep. Don't lock0ut at the top; bring the bar just over the top of your head and back. Start with a weight that you can get 12 reps with, but I expect your reps to drop as you fatigue.
6 work sets from 3 supersets
Back: 19 sets
One Arm Barbell Rows
Do a few warm-up sets to get to a good working weight. Once ready, do 4 sets of 10 with strict form. Stay tight, drive your elbow up, and flex hard at the top. Use 10lb plates so you can really work the stretch at the bottom.
4 work sets
*form example: Invalid Link Removed
Smith Bent-Over Rows
I want you to use dead-stop reps from mid-shin level. As always, keep your back tight, drive your elbows up, and flex your entire back hard. Pyramid up in weight with sets of 15, 10, and 6. Your 4th and final set will be done in a rest-pause style. The target range is 12-14 reps with the weight that you just hit 6 with. So, grind out as many as you can with solid form (still dead-stop), set the weight down, take 12 deep breaths, and then get back to work (repeat until target reps are hit). Challenge yourself here, but don't throw away form to reach your target reps as quick as possible.
4 work sets
Dumbbell Pullovers
These should be done lying on a bench with your head hanging off one end, as opposed lying to across it. Do 2 sets of 15 with strict form, increasing the stretch as you start to loosen up. Remember, stay in a range where tension is high (stop concentric around the top of your head), keep your lats tight, and don't let your triceps take over (if they do, there's a good chance you've gone too heavy).
2 work sets
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Incline Pronated Dumbbell Rows
These are done somewhat standing, bent over the top end of an incline bench. You should feel them in your rhomboids, rear delts, and mid/lower traps. Grab dumbbells with a pronated grip, bend over with your sternum on the back end of the bench for support, and bring your elbows up high and wide. The movement should be done slow and controlled, focusing on feeling the target muscles work. Do sets of 12, flexing hard for a second at the top and opening up a big stretch at the bottom.
4 work sets
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Stretchers
Do 3 sets of 10. Remember to duck your head during the eccentric while relaxing your lats, letting the weight stretch them as you lean forward. For the concentric portion of the movement, tilt back, and pull towards your upper abs. Stay focused on using your lats to move the weight (no biceps).
3 work sets
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Banded Hyperextensions
Put one end of a red pro mini under the legs of the hyperextension stand and the other end around the back/bottom of your neck. Start by doing a set of as many reps as you can with the band resistance. For your second set, add another pro mini and go to failure, now drop one band, go to failure again, drop the second band, and then continue to failure with only your bodyweight.
2 work sets
Biceps: 14 sets / Triceps: 12 sets
Barbell Curls
I want you to try positioning yourself a little different than you normally do. As opposed to standing straight up, lean forward slightly while keeping your elbows pushed back and arms close to your sides (video example below). This approach should result in a very strong contraction.
Start with a set of 15, and then add a little weight for a set of 12. Maintain solid form and flex hard for a split second at the top. Now you're going to add more weight and finish with a rest-pause style set. The goal is 8 reps, 5 reps, and then 3 reps. Take 8 deep breaths after your set of 8 and 10 deep breaths after your set of 5. For your final 3 reps, stand up straight (allowing for a greater eccentric portion of the movement) and use a 4 second eccentric. We will consider this 2 work sets.
2 work sets
[video]https://youtu.be/HyeE9_QNX6Y[/video]
*One of many valuable lessons that I've learned from Dante Trudel is that there may come a time in one's training career when they need to "get weird with it". This is what inspired the curl variation and some others that I do. If someone trains consistently for 5+ years, primarily sticks with the same movements, and struggles to make progress with certain muscles, it's probably a good idea to stop doing what isn't working and try something new (simply changing sets/reps/frequency with the movements that "don't work" won't magically make them "work"). This could mean putting yourself into mechanical positions that you haven't been in before. It could also be as simple as, less rope pushdowns, more heavy dips or using single arm movements for back. The key is finding something that works for your unique genetic structure.
Incline Dumbbell Curls
This is the same combo from last week, but done on an incline. Set an incline bench at about a 45 degree angle. Lean back for sets of 6 with your palms kept up throughout the entire movement. Use a 3 second eccentric and let your arms fully straighten out at the bottom.
Straight into
Hammer Curls
Stand up and knock out 10 reps with the same weight that was used for incline curls. Start with a full range of motion, but switch to partials, if/when needed.
6 work sets from 3 supersets
[video]https://youtu.be/kwcpmsusrGY[/video]
Reverse EZ-Bar Curls
Do 10 reps with strict form. Flex hard at the top and let your arms fully straighten out at the bottom.
Straight into
Rope Curls
Do sets of 8 with a 2 count flex at the top of each rep. I prefer standing back a foot or two from the tower and spreading my wrists a bit as I approach the top of the movement; do what feels best.
6 work sets from 3 supersets
[video]https://youtu.be/vrq8dye4NM4[/video]
Straight Bar Pushdowns
Feel free to use a thumbless grip for these. Start with a few warm-up sets of 12-15. Once ready, do a set of 10 with a hard flex at the bottom. Now, take 8 deep breaths, and then shoot for another 5-6 reps.
Straight into
Bench Dips
Drop down slow with a 4 second eccentric and drive up hard to lock0ut. Lean back on your triceps at the top to increase the strength of the contraction. Shoot for 6 reps here; if you come up short, speed up the eccentric.
8 work sets from 4 supersets
[video]https://youtu.be/dgSV4el2o6Q[/video]
Incline Dumbbell Extensions
Set an adjustable bench to around a 45 degree angle for these. Start with a dumbbell in each hand, held above your head. Slowly lower them behind you, pause for a second in the stretched position, and then return up to just shy of lock0ut. Try to take the stretch a little deeper as you go. Do 4 sets of 10 as described.
4 work sets
[video]https://youtu.be/uzF4069og6Y[/video]
. I don't think anyone is filming though.
. I don't think anyone is filming though.
