The goal is to improve your strength and muscle density.
This sets the foundation for an incredible physique. Getting a little pump does not build muscle, or a great body progressive overload does. You must push yourself each week to add another rep, go up in weight. When you do three, short, intense lifting sessions per week, there is no increase in hunger! This helps you get lean and helps make the diet easier to follow.
There are a few training methods I use, which I am going to share with you today:
RPT reverse to reverse pyramid training
After 2-3 warm-up sets (only for the first two exercises of the workout), you will first perform your heaviest set. Rest a full 3 minutes between sets. For your second set, reduce the weight by 10% (use weight added plus bodyweight for weighted chins). Rest 3 minutes. For your third and final set, reduce the weight by 10%. For biceps, curls simply reduce the weight by 5 lbs per set.
Rest-Pause training, pick a weight you can perform for 12-15 reps
This is your activation set. Just rest 10-15 seconds and using the same weight perform 5-6 reps. Rest 10-15 seconds and perform another set of 5-6 reps. Rest 10-15 seconds and perform 5-6 reps. Finished. Aim to build up to 15 reps on your first set and 3 sets of 5 on the mini sets, before increasing the weight.
Rep Training starts with a lightweight
Increase the weight each set. For example, for Romanian Deadlifts, you may perform 135 lbs for 12 reps, 165 lbs for 12 reps, 185 lbs for 12 reps, and 205 lbs for 10 reps.
Rep training is an excellent way to train when you do not want to go too heavy. I like doing this style of training for Romanian deadlifts and shrugs.
I teach my high-ticket coaching clients these same methods. But my students work hard, but without the correct number of calories and hitting the right amount of macros, you are just wasting your time with training. Because you will never get the level of leanness, you want.
Give this style of training a try!
Incline DB Press: 5-8, 8-10, 8-10 (RPT)
Weighted Dips: 6, 8 reps (RPT)
Incline Curls: 5-8, 6-8, 8-10 (RPT)
Standing Hammer Curls: 3 sets of 8-12 (Rep Training)
Cable Face Pulls: 15-20 + 6-8, 6-8, 6-8 (Rest Pause)
Single-Leg Standing Calf Raises: 4 sets of 15-20 reps (Rep Training)
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