Cycle 1 Day 3

Cycle 1 Hypertrophy

Day 3 - Back

Overhand Chin















BB/DB Rows



Barbell Pullover



Shrug

Pull ups













Sets 4

Reps failure

Tempo 3-1-1

4

8-12

3-1-0

4

8-12

3-0-1

4

10-15

3-1-1

4

failure

3-1-1

Hypertrophy: An increased size in muscle or thickening of muscle tissue in response to increased stress (load bearing) Physiological Event: During the hypertrophy cycle, you are forcing your body to add proteins inside your muscle cells. These proteins are actin and myosin. The physiological “event” is known as protein synthesis. The more or these proteins you can pack inside your muscle cells, the bigger your muscles get. That actual growth of the muscle of the muscle cell is known as hypertrophy. Duration of cycle: 4 weeks Goal: Accelerate protein synthesis - increase muscle tissue - gain size Objective: Take fast-twitch and slow-twitch muscle to failure on EVERY set. Starting Weight: Maximum weight that causes “failure” at the high number of reps in the first set Rep Range: 8-12



Note: TEMPO RULES - Timing is Everything You’ll notice in the third clump of the exercise charts I’ve marked “Tempo.” Take your Incline Press, for example. You’ll see I have marked a tempo of 4-1-0. That means from the arm-extended position, take 4 seconds to lower the weight: pause for 1 full second; then explode up to the arms extended position.