Update on 10/09/19: The first 6 weeks are now complete and they really flew by. It was really great to have structure again and watch my shoulders and calf’s develop. Arm Day was very intense for me, especially the Barbell curls – my arms never felt so pumped. I’m certain I will keep and develop the arm routine. It was great to keep track and watch the numbers increase. Noticeably, the slow tempo of lat pull downs has transferred to pull ups where I can now rep over 10 which was great to do once again. However, it all wasn’t smooth sailing. Leg day was tough as can be – 100 reps is no joke, especially if your not up for it and must lift every 60 seconds – but I finished it! My Back was giving me minor bother on certain back exercises and it has sparked me to look into a chiropractor [for safety and longevity].
I will now take a week off and then progress to a 9 workout day every 2 weeks [one day more per 2 weeks] as listed the front page of my original document. I can’t wait to see where my body develops in the next 6 weeks! click HERE for next workout phase along with attachment.
Original Post: Recently, I’ve been so focused on my clients and business that my training and personal self interests have taken the back seat. Being honest, it was quite stressful getting into a rhythm of working for myself and trying to find an overall balance – but I found it, along with my MOJO, BABY, YEH for working out!
To make it clear, also, I didn’t exactly stop going to the gym, during the past few months I was going maybe 2 to 3 times a week, the occasional 4 times. I was very happy with this, the only concern, in hindsight, was the lack of structure and documentation – I never tracked the workouts just went for the general idea in my head and any body part I wanted to workout that day. I still smashed it but never felt truly in control!
Anyway! My new split. Focus is on bringing my shoulders up. Recently I have had amazing connection with the workouts to my Delts (shoulder muscles) and i’m in love with growing them. Not quite the Romeo and Juliet love, but more like a naughty film love – smashing it hard hahaha but with safety as priority! Currently on my first week and the DOMs have set in and I know this will be a great programme. Focus is on lighter weights making great mind-muscle connections (I feel I respond the best this way, not just pounding heavy weights out and feeling pain).
Scott’s muscle Hypertrophy phase Week 1-6 [started on 28/07/19]
Focus: Shoulders and Arms
Overview: Muscle endurance/ hypertrophy range. High reps and work up to lower rest time. Connecting with the muscle and ensuring muscle fatigue over heavy weight. Warm up is vital, especially on leg days. Deep focus on muscle fatigue and overload.
No exercise will be repeated more than 6 times consecutively (Polliquin suggestion). Exercises will be advanced via the intensity factor listed below.
Focus: Build up the shoulders and arms. Get 7/8 hours sleep minimum. Stay focused. Get to the gym on time. Complete stretching daily before and after workout.
Notable points to always remember: Light weights only, deep burn. Do not continue a rep if struggling or in pain, good reps only with feeling.
|Exercises:||x3 p/muscle group minimum|
|Reps and sets:||x4 sets p/exercise [after warm up].||8-15 reps|
|Rest:||≤ 45 seconds|
Intensity: Increase intensity via the order as follows:
- Rest time
- Training system
|Weeks 1-6:||4 days per week|
|Monday||Shoulder & Lat/Back|
|Tuesday||Legs & Arms with Calves|
|Thursday||Chest & Back with Calves|
|Friday||Shoulder & Arms [strength]|
|Saturday||Maybe Full functional with Calves|
Week 7: De-load week
If you would like to view the whole workout and even download it, you can do so below! Praise gains, my child!
If you’ve downloaded the workout please leave a comment, I would love to hear your thoughts. If you’ve used the plan let me know how you got on!