NUVÆRENDE PROGRAMHer er mit nuværende program samt relaterede noter, som er inspireret af Layne Norton's PHAT.
Jeg har kørt det siden slutningen af juli 2017 og er meget tilfreds med det.
Jeg træner søndag til torsdag og holder således fri fredag og lørdag.
Day 1: Upper Body Power Day
- One-arm DB rows: 3 sets of 3-5 reps
- Weighted Broad Pull ups: 2 sets of 6-10 reps
- Weighted Chin Ups: 2 sets of 6-10 reps
- DB Shoulderpress: 3 sets of 3-5 reps
- DB Incline Benchpress: 3 sets of 6-10 reps
- DB Benchpress: 3 sets of 6-10 reps
- Biceps curls over incline bench: 3 sets of 6-10 reps
- Triceps pushdowns: 3 sets of 6-10 reps
Day 2: Lower Body Power Day + Abs
- Front Squats: 3 sets of 3-5 reps
- Lunges: 2 sets of 6-10 reps
- Leg extensions: 2 sets of 6-10 reps
- Lying leg curls: 2 sets of 6-10 reps
- Hyper extensions: 3 sets of 5-8 reps
- Standing calf raise smith: 3 sets of 6-10 reps
- Hanging leg raises: 3 sets of 6-10 reps
- Cable crunches: 2 sets of 6-10 reps
Day 3: Back and Shoulders Hypertrophy Day
- Speed set: one-arm DB rows: 6 sets of 3 reps with 65-70% of normal 3-5 rep max
- Weighted Pullups: 3 sets of 8-12 reps
- Seated cable row: 3 sets of 8-12 reps
- Trap bar shrugs: 2 sets of 12-15 reps
- Close grip pulldowns: 2 sets of 15-20 reps
- DB Shoulderpress: 3 sets of 8-12 reps
- Lateral raises: 2 sets of 12-15 reps
- Rear lateral raises: 3 sets of 12-20 reps
Day 4: Chest and Arms Hypertrophy Day
- Speed Set: Incline DB Benchpress: 6 sets of 3 reps with 65-70% of normal 3-5 rep max
- DB benchpress: 3 sets of 8-12 reps
- Incline cable flyes: 2 sets of 15-20 reps
- Biceps curls over incline bench: 3 sets of 8-12 reps
- Z-Bar curls: 2 sets of 12-15 reps
- Reverse curls: 2 sets of 15-20 reps
- Cable pushdown: 3 sets of 8-12 reps
- One-arm cable kickbacks: 3 sets of 12-15 reps
- DB kickbacks: 2 sets of 15-20 reps
Day 5: Rest
Day 6: Rest
Noter fra Layne Norton:
Power days: Make sure you rest enough in between sets to completely recover and be ready for your next heavy set. If that means you need to take 5-6 minutes between sets then so be it. The purpose of these workouts is to move maximum weight! Save short rest periods for your hypertrophy days. On your power days you need to have a POWER mentality. Move the heavy ass weight at all costs!
Hypertrophy days: After you finish with your speed work for the day you should train basically like you normally would for a bodybuilder. Your rep range should be 8-20 and keep your rest periods to 1-2 minutes between sets. I would increase the volume of these sessions by approximately 50-75% compared to your power days.
Overtraining/Deloading: While the first few weeks you may be very sore, tired, and not feel great, if you push through this after about 4-6 weeks you will find that your body will adapt to the increased frequency and you will hardly get sore more for more than a day. You will also find that your strength will start to skyrocket! I do recommend deloading once every 6-12 weeks however. A deload would consist of 1-3 weeks of lifting at 60-70% of your normal weights. This will be enough to maintain your strength, but light enough to allow you to actively recover.
Primær kilde:
http://www.simplyshredded.com/mega-feat ... -2011.html