Weight Loss and Healthy Living

Your "induction phase" will involve a significant amount of volume. For each set, you will recruit a range of muscle fibers. For each set, you will have a specified number of repetitions.


The first half should be performed explosively with maximal acceleration while controlling the bar, and minimal time during the eccentric or negative phase. When you contract your muscle, for example, when you raise the bar during a bench press, you are in the concentric or positive phase. When you lower the bar, or "relax" your muscle, you are in the eccentric or negative phase. This latter phase can cause more micro-trauma to your muscle tissue, which may stimulate hypertrophy, but care must be taken not to overdo this. Your second half of repetitions will be a controlled tempo: 2 seconds to raise the bar, a full one second pause, 3 seconds to lower the bar, and full one-second pause, and then the next repetition. Note that there is no pause between the different halves.

For example, if you are designated 30 reps for bench press, you will perform 15 explosive reps (accelerate the bar up as quickly as possible but under control, then lower it quickly without allowing it to bounce off your chest) followed immediately by 15 controlled reps to complete the set.

Volume: moderate
Intensity: low
Tempo: explosive, 3121

IUV - Upper Body Vertical

1.       Perform your favorite cardiovascular warm-up for 10 minutes.

2.       Perform your upper body stretches. Hold for 10 seconds each.

3.       Perform your upper body control drills. Perform 10 reps each.

4.       Perform the following workout ...

Exercise	Reps	Tempo	Rest
Military Press	20	explosive, 3121	minimal
Wide-grip pull-downs	20	explosive, 3121	minimal
Lying triceps extensions	20	explosive, 3121	minimal
Arnold press	20	explosive, 3121	minimal
Narrow-grip reverse-grip pull-downs	20	explosive, 3121	minimal
Triceps push-downs	20	explosive, 3121	minimal

5.       Perform your upper body stretches. Hold for 15 seconds each.

IL - Legs

1.       Perform your favorite cardiovascular warm-up for 10 minutes.

2.       Perform your lower body stretches. Hold for 10 seconds each.

3.       Perform your lower body control drills. Perform 10 reps each.

4.       Perform the following workout ...

Exercise	Reps	Tempo	Rest
Squat	20	explosive, 3121	minimal
Stiff-legged dead-lift	20	explosive, 3121	minimal
Standing calf raise	20	explosive, 3121	minimal
Leg extension	20	explosive, 3121	minimal
Leg curl	20	explosive, 3121	minimal
Seated calf raise	20	explosive, 3121	minimal

5.       Perform your lower body stretches. Hold for 15 seconds each.

IUH - Upper Body Horizontal

1.       Perform your favorite cardiovascular warm-up for 10 minutes.

2.       Perform your upper body stretches. Hold for 10 seconds each.

3.       Perform your upper body control drills. Perform 10 reps each.

4.       Perform the following workout ...

Exercise	Reps	Tempo	Rest
Bench Press	20	explosive, 3121	minimal
Narrow-grip cable rows	20	explosive, 3121	minimal
Standing barbell or EZ bar curls	20	explosive, 3121	minimal
Dumbbell decline flyes	20	explosive, 3121	minimal
Bent-over rows	20	explosive, 3121	minimal
Standing hammer curls	20	explosive, 3121	minimal

5.       Perform your upper body stretches. Hold for 15 seconds each.

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