You will recall we are in an 8 week undulation routine that involves three phases:
- Active Recovery
We are in the "Loading Phase" now. During the Loading Phase the body is stressed with an increasing high volume of work that if kept for too long will eventually result in overtraining and injury.
During this phase, three things will happen:
•The growth hormone output goes through the roof due to the short rest interval between sets and the high volume.
•Hypertrophy (muscle growth) occurs by the body increasing the levels of creatine, water and carbohydrates inside the muscle cell. This phenomenon is called muscle voluminization.
•The body’s recuperation capabilities are upgraded in response to the stress imposed by the increasing volume of work coupled with short rest intervals.
This phase prepares the body for 3 weeks of the "Growth Phase." Important to keep your calories above BMR+exercise during these phases in order to insure muscle growth.
Today was Day 3, Week 2 of the "Loading Phase."
Day 3 – Chest & Back (Wednesday/Saturday)
Incline Dumbbell Bench Press 4 sets x 10-12 reps (No rest)
Wide Grip Pull-up to Front (Palms facing away from you) 4 sets x 10-12 reps (1 minute rest)
Chest Dips 4 sets x 10-12 reps (No rest)
Close Grip Pull-up (Palms facing you) 4 sets x 10-12 reps (1 minute rest)
Dumbbell Shrugs 3 sets x 10-12 reps
External Rotations (for strengthening of the rotator cuff) 3 sets x 15-20 reps
Leg Raises 4 sets x 25 reps (30 second rest)
Crunches 4 sets x 25 reps (30 second rest)
On Week 2, we added:
One Arm Rows 3 sets x 10-12 reps (No rest)
Dumbbell Bench Press 3 sets x 10-12 reps (No rest)
Knee-Ins 3 sets x 25 reps (1 minute rest)