This program is all about building Power and Mass while keeping the quality of each movement extremely high.
Acitvation + Load + Exhastion = Hypertrophy
You need to activate every fiber to do the work.
You need to use a load that you feel is heavy.
You then need to exhaust every fiber.
DO all three correctly and the gym portion of building bigger muscles is done. Sleep, Eat, Recover, Elimante Stress, and Repeat.
As a bodybuilder progresses you see them go from a total of 30reps to 40reps to 50reps and even all the way up to 100reps.
They all work it just depends on the individual. Self Regulation is the key, and its built into this program. If you follow directions correctly you will be hitting your required amount of volume to grow. The rest is up to you.
Another benefit of this program is that as a tradition set progresses the users rate of force decreases. Meaning your power output or velocity of the bar slows down as the set goes on. One way to prevent this is with the use of Extended sets.
An extended set is nothing more than taking a break during the set and then continuing on.
This program will also have you using higher loads, than your 10rep max. Not to heavy, but heavier. As a fundamental real strength is built around that 5rep range.
The Program is written with the idea that the user knows their way around the weight room and has had some practice with the movement. Each exercise is merely a recommendation and lists optional alternatives.
This allows the user to personalize the program for themselves, for their body type/build, and available equipment.
Phase One is built off of the classic 3x10 or 30reps. This is great for a beginner, or someone that has had a long layoff.
Phase Two is built off of the classic 4x10 or 40reps. This is great for someone who has 1-3months of training or has already completed a 3x10 routine.
Phase Three takes everything and ramps it up. Higher Frequency, Higher Volume, and Higher Loads.
FeaturesA
Agile 8
B
Box Jump
1 x 10
C
Snatch Deadlift
12, 10, 8, 6
D
Snatch Grip Deadlift From a Deficit
10 x 4 @ 86 %
E
Pull-Up
10, 8, 6
F
Barbell Row
10, 8, 6
G
Barbell Bicep Curl
10, 8, 6
H
Pinwheel Curl
1 x 20
I
Foam Roll
A
Agile 8
B
Med Ball Wall Throw
1 x 10
C
Incline DB Bench Press
10, 8, 6, 4
D
Bench Press
10 x 4 @ 86 %
E
DB Fly
10, 8, 6
F
Shoulder Press
10, 8, 6, 4
G
EZ Bar Lying Tricep Extension
10, 8, 6, 4
H
Foam Roll
A
Air Bike
1 x 10:00
B
Turkish Get Up
1 x 10:00
C
Russian KB Swing
1 x 1:00 @ 10
D
Air Bike
1 x 10:00
E
Thoracic Flow
A
Agile 8
2 x 10
B
Wall Squat
2 x 5
C
Box Jump
1 x 10
D
Top Down RDL
10, 8, 6, 4
E
Front Squat
10 x 4 @ 86 %
F
Cyclist Back Squat
10, 8, 6
G
Bulgarian Split Squat
10, 8, 6
H1
Seated Dumbbell Calf Raise
3 x 12
H2
Ab Wheel
3 x 10
I
Foam Roll
A
Agile 8
B
Box Jump
1 x 10
C
Snatch Deadlift
12, 10, 8, 6
D
Snatch Grip Deadlift From a Deficit
10 x 4 @ 86 %
E
Pull-Up
10, 8, 6
F
Barbell Row
10, 8, 6
G
Barbell Bicep Curl
10, 8, 6
H
Pinwheel Curl
1 x 20
I
Foam Roll
A
Walk
1 x 60:00
B
Thoracic Flow