PHEONIX 1.0 

IF YOU LOOKING FOR A FRESH START OR A CHANGE, PHEONIX IS THE PROGRAM FOR YOU. USING HYPETROPHY,&  METOBOLIC CONDITIONING PHEONIX 1.0 AIMS TO INCRSASE LEAN MUSCLE MASS AS WELL AS HLEPING IMPROVE BODY COMPOSITION AND STRENGTH.

WHAT IS HYPERTROPHY? Muscle hypertrophy (known simply as hypertrophy) is an increase in the size of a muscle or its cross-sectional area attributed to an increase in the size and/ or number of myofibrils (actin and myosin) within a given muscle fiber. Muscle hypertrophy occurs in both type I and type II muscle fibers but to a greater extent in type II muscle fibers (Weir & Brown, 2012).

Muscle hypertrophy has numerous proven benefits, including a strong correlation with muscle strength. An increase in muscle mass creates a greater potential for developing maximal strength. Resistance training and muscle hypertrophy also have a positive effect on body composition, addressing two of the three factors that comprise energy expenditure: resting metabolic rate, physical activity, and the thermogenic effect of food. Resistance training causes an increased energy expenditure not just during exercise but also in the 24-48 hours following activity. Furthermore, increasing an individual's muscle mass leads to an increased resting metabolic rate, as fat-free mass accounts for approximately 65-70% of an individual's RMR. Body composition is measured as a percentage of fat-free mass to fat mass. Inducing hypertrophy can effectively decrease an individual's percent body fat.

The three primary factors that induce a hypertrophic response in the body include mechanical tension, muscle damage, and metabolic stress. The degree of mechanical tension from a resistance training session is primarily determined by intensity (amount of weight lifted) and time under tension (duration of the applied load). Resistance training that creates an overload situation causes muscle damage and an inflammatory response, which potentiates the release of various growth factors. Metabolic stress arises from training programs that rely heavily on the anaerobic system, decreasing the pH level and causing muscle fiber degradation. While there are various ways to induce hypertrophy in the weight room, employing multiple sets with moderate loads (6-12 reps, 65-85% 1RM) and rest periods (60 seconds) has been shown to create the greatest elevation of testosterone and growth hormone (primary anabolic hormones). This is compared to heavy loads (1-5 reps, >85% 1RM) with long rest periods (2-5 minutes) and light loads (12+ reps).

The focus for each movement will be to Move the weight slower and control the lowering phase of the rep (eccentric contraction) while performing a controlled explosive phase of the movement (concentric contraction) to finish the rep. The weight should not be too heavy that we fail too soon within our rep ranges. Focus on getting good, solid reps while feeling the desired muscle working. We do NOT want junk reps where we are just moving weight.

We build good solid movement patterns, as well as great mind-muscle connection, with the use of full-range reps and controlled tempo, utilizing time under tension to promote muscle growth.

In order for Phoenix 1.0 to be successful, NUTRITION-HYDRATION-RECOVERY should also be a priority as it is as if not more important than the training program itself. As part of this program, you will be sent a link to my EAT THIS MUCH profile, where you can track your nutrition and have a custom meal plan built. The following link is for THE READY STATE MOBILITY COACH APP: this is where you can take the time to work on you mobilty/flexibility to aid your training as well as your recovery between sessions.

https://thereadystate.com/the-ready-state-app/#:~:text=The%20Virtual%20Mobility%20Coach%20App%20gives%20you%20access%20to%20your,it's%20all%20in%20your%20pocket.

and finally, from THE WORKSHOP FITNESS, I want to personally thank you for giving us the opportunity to help achieve your goals. I hope that these next 16 weeks will be as transformative as it was for many others who have go through PHEONIX 1.0

LETS GO.......!!!!!!

S1 SUMMERY

TODAYS SESSION WILL START WITH OUR USUAL DYNAMIC WARM UP. THEN WILL MOVE INTO OUR CNS PLYO/BALLISTIC PRIMERS.

THE MAIN SESSION WILL START WITH OUR KPI WHICH IS THE SQUAT THEN MOVE THROUGH THE FULL BODY SESSION.

WE WILL END ON OUR 12 MINUTE METOBOLIC CONDITIONING PIECE TO KEEP OUR CALLORIE BURN HIGH AND PROMOTE EPOCH ( Excess Post-Exercise Oxygen Consumption.EPOC is the result of an increase in oxygen consumption and metabolism as the body recovers from exercise.

During EPOC, the body:

Consumes more oxygen than before exercise

Burns more calories during recovery than before exercise

Continues to burn calories long after exercise)