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Article by Jeremy Likness

Heavy Phase

This phase is characterized by heavy, compound movements. Research shows that an optimal way to improve muscle mass might be to train for hypertrophy (growth) first, then strength (neurological efficiency) next. It follows the notion of "gain the muscle then train the muscle."


These three phases are designed to be short yet intense and effective. The goal is to stimulate but not annihilate the muscle. Similar movements are used throughout, but the progression is from hypertrophy to strength to a final "endurance" phase designed for joint strength and flexibility. The workout is full body, and can be performed 2 - 3 times each week.

Volume: moderate
Intensity: high
Tempo: 211

HH - Heavy Hypertrophy

1.       Perform the following workout ...

Exercise

Reps

Tempo

Rest

Squat

15

211

2 - 3m

Squat

12

211

2 - 3m

Dead-lift

10

211

2 - 3m

Dead-lift

8

211

2 - 3m

Bench-press

8

211

2 - 3m

Bench-press

7

211

2 - 3m

Bent-over row

7

211

2 - 3m

Clean and Press

10

211

2 - 3m

Clean and Press

8

211

2 - 3m

Weighted pull-up

8

211

2 - 3m

Weighted pull-up

7

211

2 - 3m

Standing calf raise

20

211

2 - 3m

Seated calf raise

20

211

2 - 3m

HS - Heavy Strength

1.       Perform the following workout ...

Exercise

Reps

Tempo

Rest

Bench-press

5

211

2 - 3m

Bench-press

4

211

2 - 3m

Bent-over row

5

211

2 - 3m

Clean and Press

7

211

2 - 3m

Clean and Press

5

211

2 - 3m

Weighted pull-up

5

211

2 - 3m

Weighted pull-up

4

211

2 - 3m

Standing calf raise

15

211

2 - 3m

Seated calf raise

15

211

2 - 3m

Squat

10

211

2 - 3m

Squat

8

211

2 - 3m

Dead-lift

6

211

2 - 3m

Dead-lift

4

211

2 - 3m

HE - Heavy Endurance

1.       Perform the following workout ...

Exercise

Reps

Tempo

Rest

Weighted pull-up

16

211

2 - 3m

Weighted pull-up

16

211

2 - 3m

Clean and Press

16

211

2 - 3m

Clean and Press

16

211

2 - 3m

Standing calf raise

40

211

2 - 3m

Seated calf raise

40

211

2 - 3m

Bench-press

12

211

2 - 3m

Bench-press

12

211

2 - 3m

Squat

30

211

2 - 3m

Squat

30

211

2 - 3m

Bent-over row

12

211

2 - 3m

Dead-lift

20

211

2 - 3m

Dead-lift

20

211

2 - 3m





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