Reverse Sequenced Hypertrophy Workout 30/11/2011
The acute program variables that are constantly changed over the long-term when writing strength/hypertrophy workouts to ensure progress and avoid stagnation are the exercise selection, exercise sequence, sets, reps, peed of movement, rest between sets and frequency of training days. Most of the variables are changed to some degree every new program. One variable, however, rarely changes; and that is exercise sequence. Both years of experience and scientific research have demonstrated that strength/hypertrophy workouts should typically begin with those movements which recruit the most muscle mass (ie. the largest muscle group(s), multi joint exercises) and progress to the smaller muscle, single-joint exercises. This rule should be followed virtually all of the time. But occasionally, reverse sequenced programs for hypertrophy can be used for variety. Here is an example: DAY ONE: A. Forearm flexion with EZ bar, 3x12+12+12 (drop set), 1010 tempo, rest 90 seconds B1. Incline dumbbell curl, 4x8, 3110 tempo, rest 10 seconds B2. Close underhand grip pulldowns, 4x12, 3010 tempo, rest 90 seconds C1. Prone dumbbell reverse fly, 4x8, 3110 tempo, rest 10 seconds C2. Medium pronated grip seated row, 4x12, 3010 tempo, rest 90 seconds D1. Decline low cable pullovers, 4x8, 3110 tempo, rest 10 seconds D2. Semi-supinated grip pulldowns, 4x12, 3010 tempo, rest 90 seconds DAY TWO A. Standing calf raise, 3x12+12+12 (drop set), 1010 tempo, rest 90 seconds B1. Lying leg curls, 4x8, 3110 tempo, rest 10 seconds B2. Romanian deadlifts, 4x12, 3010 tempo, rest 90 seconds C1. Leg extensions, 4x8, 3110 tempo, rest 10 seconds C2. Leg press, 4x12, 3010 tempo, rest 90 seconds D1. Back extensions, 4x8, 3110 tempo, rest 10 seconds D2. Bent knee deadlifts, 4x12, 3010 tempo, rest 90 seconds DAY THREE A. Forearm extension with EZ bar, 3x12+12+12 (drop set), 1010 tempo, rest 90 seconds B1. Decline dumbbell extensions, 4x8, 3110 tempo, rest 10 seconds B2. Decline close-grip bench press, 4x12, 3010 tempo, rest 90 seconds C1. Seated lateral raise, 4x8, 3110 tempo, rest 10 seconds C2. Seated dumbbell overhead press, 4x12, 3010 tempo, rest 90 seconds D1. Low cable incline bench flyes, 4x8, 3110 tempo, rest 10seconds D2. Incline barbell press, 4x12, 3010 tempo, rest 90 seconds Comments Comments are closed. | 
ABOUT TONY Tony is the director of the Boutagy Fitness Institute and has recently completed a PhD in sports science at Charles Darwin University. He is also an Adjunct Associate at the University of the Sunshine Coast. Previously, Tony has been a lecturer at the Australian Fitness Network, the Australian Institute of Fitness, the Australian Catholic University, NetFit New Zealand, New Zealand Weightlifting & is currently on the editorial board for The University of the Sunshine Coast's Fitness Research program, a member of the Australian Institute of Fitness Personal Training Advisory Panel and sits on an expert task force panel for Fitness Australia. Having written strength workouts for athletes in 24 different sports, Tony is actively involved in strength & conditioning and providing educational seminars & resources for personal trainers. Tony was the recipient of the 2004 Australian Fitness Industry’s Author of the Year Award and is a certified ART provider for the entire body and long nerve tract. He is a member of the American Society of Nutrition (ASN), the American College of Sports Medicine (ACSM), the American Association for the Advancement of Science (AAAS), the National Lipid Association (NLA), the American Nutraceutical Association (ANA) and The National Strength & Conditioning Association (NSCA). In his spare time, Tony enjoys cooking (mainly Thai), playing guitar (mainly classical) and reading (mainly ancient history). ArchivesFebruary 2012 Categories |
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