yearbook

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
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