A low rep/ high set guide to myofibril strength and hypertrophy: 58 Total pages | 45 Training Sessions
It is very common for people to use supersets and drop sets for hypertrophy. I have identified a better way to train that not only adds more size, but you're going to get faster and stronger at the same time. We do this using low rep sets for a higher number of sets. Instead of 3x10, we use 10x3 and that is what we call SUPER SETS. Attached you will also see what a sample day looks like. In the manual you will have weekly training overviews as well as daily training logs.
Education AND Training
Having trouble understanding this concept? Not to worry, because this includes a ton of coaching notes AND a training program. I share my concepts and training strategies along with the how and the why so you can not only train, but you can learn to improve your own training. Each day contains EXTENSIVE coaching notes. This includes daily overviews, coaching notes on each exercise, weight suggestions using a combination of percentages, reps in reserve, rate of perceived exertion, AND bar speeds if you are using any VBT tools. Don't know what any of that is? No worries it's included in the Template Overview section of the program.
Volume 1: Weeks 1-3
This is a 3 week training program that includes 15 sessions. Each volume includes a specific focus. Volume 1 focuses on explosive strength, or moving 30-50% of your 1RM as fast as you can. This program uses these explosive sets to reach a state of potentiation to then use that temporary state of stimulation to create more strength and more size systematically in what I call a strength cascade. There are 5-6 tiers each training session and each tier sets up the next in terms of potentiation. Tier 1 includes some bodybuilding exercises, tier 2 is the primary exercise of the day, tier 3 is very unique as it is always a unilateral strength version of tier 2. Unilateral strength plays a huge role on unlocking your very best strength and power potential as well as adding strength and stability to your pillar, or core. Tier 4 is a higher rep per set usually 6-12 to finish the strength cascade and tier 5 and 6 are doses of metabolic stress using single joint exercises. After this training manual you will have a better understanding of explosive strength and how to add it in and use it in your own training as well as a new prespective on programing, specifically for myofibril strength and hypertrophy.
Volume 2: Weeks 4-6
This is a 3 week training program that includes 15 sessions. Each volume includes a specific focus. Volume 2 focuses on paused reps. In this volume you will learn unique methods to set up your paused reps. Everything revolves around guiding you into a state of potentiation and with paused reps we do that by moving moderate to heavy loads FAST and use that to boost our numbers with paused reps.
Volume 3: Weeks 7-9
Ths is a 3 week training program that includes 15 sessions. Volume 3 focuses on AMRAPS using 70-80% of your 1RM as many times as you can. This program uses max and near max sets to reach a state of potentiation to set up your AMRAP sets. By using that temporary state of stimulation, we purposely "back down" to a lesser % to "max out" on the number of reps you can do to push your strength, size and speed to the max.