Elite Physique The New Science of Building a Better Body

252 Elite Physique
Variety is an important aspect of training to minimize joint stress when using
heavy loads. That is why the full-body workouts in this book rotate between
different exercises and repetitions. For targeted HFT plans, however, I’ve found
that you can perform the same exercise for months at a time without impairing
your results. These quick sets are simply intended to activate and fatigue the
muscle so it will grow. Since all of the exercises we’re about to cover accomplish
that goal with minimal joint stress, no other variety is necessary. You will get all
the variety you need by performing your sets in more challenging ways as you
get stronger, which we cover later in this chapter. For now, the recommended
exercises are shown in table 10.1.
TABLE 10.1 Recommended Exercises for HFT Targeted Plans
Targeted body part HFT exercise Page
Calves One-leg calf raise 107
Quadriceps Split squat 78
Hamstrings Slider leg curl 103
Glutes Standing fire hydrant 105
Pectoralis major One-arm band fly 196
Latissimus dorsi (lats) Straight one-arm lat pull-down 159
Upper back One-arm band face pull 149
Middle deltoid One-arm lateral raise 198
Upper trapezius One-arm band shrug 199
Biceps One-arm band biceps curl 191
Triceps One-arm band triceps press-down 195
Forearms One-arm wrist extension and flexion 200
Next, we cover strategies for getting the most out of your HFT sessions in minimal
time. In the early days of my HFT protocols, I would have my clients train
their lagging muscle groups each day, which I later discovered was unnecessary
and, in some cases, impractical if any equipment was required. Since then, I’ve
codified a simpler plan to help you grow where you need it most.
Frequency: three days on, one day off
For many years I had clients perform one set in the morning and evening hours,
six days in a row, followed by a day of rest. After accumulating much data I’ve
found that three days on and then resting every fourth day not only produces
similar results but in some cases accelerates muscle growth. To be clear, your
rest day from an HFT targeted plan might fall on a day you perform full-body
training, so it won’t necessarily be a complete rest day.
Timing of the sets: 8 to 12 hours apart
On the days of your HFT targeted plan you’ll perform two sets, each one spaced 8
to 12 hours apart. Ideally, the sets will always be 12 hours apart, such as 8:00 a.m.
and 8:00 p.m., since that allows for the most recovery, but that can be impractical
at times. As long as you rest at least 8 hours between HFT sessions, you will reap
the benefits, even if you perform a full-body workout during that break.