HIGH-FREQUENCY BACK TRAINING WARNING
Training
So, typically when I enter a hypertrophy phase I start off very motivated and focused to get bigger and bring up lagging muscle groups. I have a tendency to become a powerlifter during this phase and move weight inefficiently which ends up hurting me in the long run as a powerlifter. The goal here is muscle isolation which in turn will lead to muscle growth.
This will be the first time I do a training split with ONE muscle group as the main focus. We are training back 3x a week, this is also one more day of training than I am normally used to so we shall see how I handle it.
Coaching
Now, recap. We transitioned out of GPP where we built up work capacity and any unilateral deficiencies from a MOVEMENT standpoint (BW). Now our focus is to build muscle in areas that need more of it and are weak THEN making it create strength after this block through a strength accumulation phase aka the conjugate system. At least that is the system I will be using to create strength, this is not set in stone for everyone.
Workout
Day 1 – Back
*T bar or chest supported t-bar row
*Single arm lat pulldown – let lat stretch and squeeze down hard.
*Seated low rows Leg Press
*A1) Reverse incline rear raises
*A2) Reverse Incline shrugs
*Reverse Crunches
*BirdDogRow