Week 1 – Power
Week 1 is Power training and meant to target the highest threshold fast twitch muscle fibers (Type 2 A and B) with heavy weights.
Objective: To increase explosive power and stimulate greater natural testosterone. This means lifting the weight as quickly as possible.
Rep goal: 4-6 to failure
Tempo: An eccentric (negative) contraction of about 4 seconds followed immediately by an explosive concentric (positive) contraction.
Rest between sets: 3-5 minutes
Exercises: Compound exercises such as bench presses, squats, deadlifts, military presses and barbell rows.
Example of a typical Power workout for chest:
- Bench press: 4 x 4-6
- Incline dumbbell press: 4 x 4-6
- Dips: 2-3 x 4-6
Week 2 – Rep Range
Week 2 is Rep Range training and will stimulate growth producing metabolic adaptations within muscle cells.
Objective: To activate all the intermediary muscle fibers that lie along the continuum from Type 1 (slow twitch) to Type 11 (fast twitch)
Rep goal: 7-9, 10-12, 13-15. There are three distinct rep ranges for the three separate exercises for each body part. The first exercise will be to failure in the 7-9 rep range, the second will be to failure in the 10-12 rep range and the final exercise will be to failure in the 13-15 rep range.
Tempo: Both the eccentric and concentric parts of each rep should take 2 seconds to complete while the mid-point of the movement (isometric contraction) should be held for one full second.
Rest between sets: 2-3 minutes
Exercises: Compound, Isolation, Machine or Cable. An effective approach is to choose a compound movement for the 7-9 range, an isolation movement for 10-12 range and a machine or cable movement for the 13-15 rep range.
Example of a typical Rep Range workout for shoulders:
- Military press:4 x 7-9
- Seated dumbbell side-lateral raises: 3 x 10-12
- Reverse pec deck flye: 2 x 13-15