Loading Phase: Week 4: Day 1 (Shoulders and Arms)

This is the fourth and last week of our "Loading Phase." (Thank God! We are bordering on overtraining which is exactly what is required in order to meet the purpose of Loading.)

You will recall the purpose of the 4 weeks of "Loading" is as follows:

•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.


Today was Loading Phase: Week 4: Day 1 (Shoulders and Arms)

Day 1 – Shoulders & Arms (Monday/Thursday):

Superset:
Dumbbell Shoulder Press 4 sets x 10-12 reps (30 second rest)
Bent Over Laterals 4 sets x 10-12 reps (30 second rest)

Superset:
Dumbbell Curls 4 sets x 10-12 reps (No rest)
Lying Dumbbell Triceps Extensions 4 sets x 10-12 reps (1 minute rest)

Superset:
Incline Curls 4 sets x 10-12 reps (No rest)
Overhead Dumbbell Triceps Extensions 4 sets x 10-12 reps (1 minute rest)

Superset:
Wrist Curls 3 sets x 15-30 reps (No rest)
Reverse Wrist Curls 3 sets x 15-30 reps (No rest)

Superset:
Lateral Raises 3 sets x 10-12 reps (No rest)
Hammer Curls 3 sets x 10-12 reps (No rest)
Triceps Dips 3 sets x 10-12 reps (1 minute rest)

39 sets plus 30 minutes on the eliptical trainer.

5 more days of the Loading Phase, a day off and we move to three weeks of the Growth Phase.

More on the Growth Phase in future blogs.

Train hard, diet harder.

Jim