MONTH #5 - This One Is Super!
So, you've made it through 1/3 of the full year. You'e seen impressive strength and muscular gains. You've educated yourself and perfected a wide variety of exercises. So, now what?
As the title indicates, this month will be super. Superset that is. This month will focus on supersetting agonist (working muscles) with antagonist muscles (opposing the working muscles). This style of training has been proven to increase strength and muscular hypertrophy. Most importantly it will increase your muscular endurance which will serve as a smooth transition to next month's workout.
With the first 4 workouts of the program, you have been utilizing the straight set system, which has you perform an exercise for x number of reps, followed by a rest period of 60-90 seconds, then performing your next set, and continuing for the prescribed number of sets until the exercise is completed. You then moved on to your next exercise in the same fashion, and completed all exercises of your workout.
This month you will be pitting 2 exercises with each other in a superset fashion. For example, we will work chest and back together on day 1. The first 2 exercises will be the bent-over barbell row for back, and the flat dumbbell bench press for chest. The proper performance of these exercises would be to perform 12 reps of the bent-over barbell row immediately followed by 12 reps of the flat dumbbell bench press, with no rest in between sets. You would then rest for 60-90 seconds, and continue with 10 reps of the bent-over barbell row immediately followed by 10 reps of the flat dumbbell press, with no rest in between sets. Rest for 60-90 seconds, and perform your last set(s) of 8 reps in the same fashion. Then you move on to the next grouping of 2 exercises, and so on.
In addition to the superset, we will also perform a system known as compound sets. The only difference in compound sets and supersets is that compound sets are two or more successive exercises for the same muscle group. We will utilize this for shoulders, calves, and compound legs.
The new exercises this month will be denoted by a double asterisk (**). The supersetted/compound setted exercises will be denoted by a single asterisk (*).
I will be removing all of the big three exercises (squat, deadlift, and bench press) from your program this month. This will give your system a break from these exercises and will better prepare you for next month, when they will all be back.
You will notice that this system will result in a greater amount of fatigue and will be more taxing than the prior months. You will also notice an initial strength decrease as your body adapts to the new system of training. You should be able to see your strength increase as the month progresses.
The split will again be a three day system, but will pit back, chest, and abs. on day 1, shoulders, biceps, and triceps on day 2, and legs, and calves on day 3. Simply pick the workout up where you left off from last month, starting with day 1. You will be working out 4 times per week following the same type schedule as last month.
Continue to follow my dietary and cardio suggestions from month 2.
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