WORKOUTS Upper body training programme Nathan Johnson reveals how to define your limbs with this upper body centric regime | PT YEARBOOK 2016 | WWW.PTMAGAZINE.CO.UK 44
WORKOUTS This programme is designed to move from a moderately high volume approach to a low volume, high frequency approach, which is quite different to normal upper body training routines. The ultimate goal by the fifth week is to be able to perform very high intensity rest pause sets multiple times per week for the same body part. We start in week one with a less advanced form of low volume training, but this still requires high intensity in the build up and maximal set. The programme is geared towards someone moving from a beginners level into intermediate/advanced, and for those transitioning between two types of training. Although these sessions are focused on the upper body, leg workouts of your own choice can be trained on the non upper body days but for the purpose of building a great upper body, more time must be spent stimulating those muscles. The volume being low means that less recovery is needed. The theory behind low volume training is that it allows for focus on beating your weight from the previous session and the research finds that more frequent muscle stimulus throughout the week increases muscle protein synthesis which will help with the facilitation of new muscle and strength. PROGRESSION THROUGH THE WEEK Week one Use warm up sets for each of your exercises. A1, B1, C1 – 12 reps, 12 reps, 10 reps (ramp up sets building the weight to find out what your maximal set weight will be). 10 reps are used for the maximal set. Week two A1, B1, C1 - 12 reps, 12 reps, 10 reps (ramp up sets with your weight from last week in mind to beat). Same weight as week one but complete more repetitions in this all out set (maximum set). Week three A1, B1, C1 - 12 reps, 12 reps, 10 reps (ramp up sets with your weight from last week in mind to beat). For the maximal set, this is now increasing to a rest pause variation – complete maximal set, rest 10 seconds and then try and complete as many repetitions as possible. The number of total repetitions of both maximal sets will be the number to aim for in next session. Week four This is the same as week three – try to beat your log book. A1, B1, C1 - 12 reps, 12 reps, 10 reps (ramp up sets with your weight from last week in mind to beat). For the maximal set, this is now increasing to a rest pause variation – complete maximal set, rest 10 seconds and then try and complete as many repetitions as possible. The number of total repetitions of both maximal sets will be the number to aim for in next session. Week five From now on, your workouts can continue as follows, as you have built up the progression to this point. A1, B1, C1 - 12 reps, 12 reps, 10 reps (ramp up sets with your weight from last week in mind to beat). For the maximal set, this is now increasing to a rest pause variation – complete maximal set, rest 10 seconds and then try and complete as many repetitions as possible, rest 10 seconds again and then try for a third maximal set, aiming for all out maximal effort and number of reps. The number of total repetitions of both maximal sets will be the number to aim for in next session. | PT YEARBOOK 2016 | WWW.PTMAGAZINE.CO.UK 45
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