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Miles Baker
Miles Baker

Back Hypertrophy Program.pdf



The pre-exhaustion technique is commonly used by bodybuilders seeking to enhance the muscle growth of target muscles. The rationale for this technique is that performing a single-joint exercise first fatigues the agonist in isolation, thereby placing greater stress on the agonist and increasing its activation during multi-joint exercise and potentiating its hypertrophy [73]. Another variation is the reverse pre-exhaustion (e.g., triceps pushdown before the bench press), and the justification for this approach is that the fatigued synergist contributes less to the subsequent multi-joint exercise, thereby placing greater stress on the agonist group [74]. However, a study by Golas et al. [75] partially disagreed with this statement as the results indicated that a pre-exhaustion exercise (incline dumbbell fly) did not affect the pectoralis major activity during the flat bench press exercise at 95% 1RM. Despite that, pre-exhaustion of the synergist muscles (triceps brachii and anterior deltoid before the bench press) led to their higher activation during the multi-joint movement (bench press) as compared to the baseline [75]. Furthermore, results of a study by Soares et al. [50] suggested that pre-exhaustion (triceps pushdown followed by the bench press) decreased the maximal number of repetitions performed during a set to volitional fatigue.




Back Hypertrophy Program.pdf


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Research indicates that performing approximately 15-20 sets of challenging hypertrophy exercises per week is the optimum stimulus to enhance muscle size. Since maximal muscle response is achieved through 5-6 sets of a specific exercise, it is best to spread the workload throughout the week.


For example, doing five sets of heavy bench press will cause far more muscle breakdown than 5 sets of pushups. High-tension and high-damage exercises, therefore, require more recovery time but cause greater adaptation. Exercises featuring an increased range of motion, more time under tension, a greater load, and a longer eccentric portion are typically the preferred stimulus to maximize muscle hypertrophy.


Muscle Hypertrophy is also a function of Maximal Voluntary Isometric Contraction (MVIC) and loading/unloading. In other words, the more muscle fiber you can activate through a specific exercise and loading, the greater the demand (stimulus) and therefore the greater the hypertrophy response.


There are several different ways to execute your hypertrophy training. Horizontal loading is the most common. In horizontal loading, each exercise or muscle group is completely trained before moving on to the next exercise. Vertical loading is often seen in circuit training when each circuit is comprised of a sequence of back-to-back exercises. (i.e., chest press > squats > rows, repeat). Both have benefits and serve different purposes.


Micronutrition is also an essential contributor to maximize muscle hypertrophy by providing the body with the right nutrients and catalysts for optimal muscle growth. Nutrients such as amino acids, Valine, Leucine, Iso-Leucine arginine, L-citrulline, Agmatine Sulfate, Glycerol, Alpha GPC, and others will help increase blood flow (vasodilation), provide the building blocks for muscle tissue, increase recovery, buffer lactic acid, and increase muscle nitrogen.


When crafting a strength hypertrophy plan for muscular development it is important to understand common programming and periodization strategies. A great place to start while mapping out the macro/meso cycles is to decide whether the plan will focus on linear or undulating periodization.An example of linear periodization is adding weight (load) to a given exercise each training session until that 4- or 8-week block is completed. An example of undulating periodization would be doing a high-volume / low-intensity session followed by a low-volume / high-intensity session the following week.


Generally, most muscular development plans will leverage undulating periodization at the (micro or meso level) and progressive overloading within the limits of the strength hypertrophy phase for most of the training.


Eccentric exercises require a spotter to lift/pull the weight for you to then control it back to the starting position.Alternatively, you can use some machines whereby you use half the weight, use 2 arms to push/pull the weight from the starting position and 1 arm to slowly control it back.


This is the missing piece in everyone's training. Well, that is if you are like most people. Priority has been given lately to the squat, bench and deadlift. This makes sense as the sport of powerlifting has exploded recently. Specificity, training the movements you compete in or want to get stronger with, makes sense. But this is what everyone gets wrong. In an effort to specialize their training, they forget about one of the most important muscle groups; the back. Back training isn't necessarily sexy. In the mirror, your arms, chest and abs take all the attention. On the platform, no one asks what your pull up strength is. This is a mistake.Your back takes up more area than your chest. Your back is responsible for stabilizing your spine, resisting rotation and assisting in all the big three lifts. A stronger, bigger back can only assist in your pursuit of strength and aesthetics. Want to bench more? You need strong lats to create a powerful pad to press off of. Want to deadlift more? Those lats will help keep the bar close to you and prevent rounding.Convinced? Well there's one more problem.People don't take back training as seriously as other muscle groups. Sure, other people train their back. But they don't actively try to get better at the lifts. Our Big Back Hypertrophy program is aimed at helping you get a bigger, stronger back. To do this we will use one major back exercise as the primary focus; the pull up.Elegant and simple, the pull up is the perfect exercise to progressively overload. Requiring minimal equipment and a ton of possible variations, it is a versatile tool in anyone's back training program. This free program WILL make you stronger. It will build a bigger back.


A strong back is essential for safely and effectively performing all of the most effective compound exercises, like the squat, deadlift, bench press, and overhead press, which are what will deliver the majority of your muscle and strength gains.


How to: Position your feet under a loaded barbell about shoulder-width apart with your toes pointed slightly outward. Bend over and grab the bar with a slightly wider than shoulder-width grip and with your palms facing toward you. Straighten your back and raise your hips until your back is roughly parallel to the floor.


Where it fits into your back workouts: The dumbbell row is best used as a back hypertrophy exercise, so do it in the middle or toward the end of your hypertrophy back workout for 8-to-10 reps.


Where it fits into your back workouts: Use the lat pulldown to add some extra lat volume to the end of your back workout routine. Sets of 8-to-10 reps work well, though you could go as high as 10-to-12 reps per set if you prefer.


With this 9-week program, you will not only increase back size but acquire a foundational understanding of the anatomy, biomechanics, and exercise science behind the exercises with 18 scientific references.


the 5 MUSCLE GROUPS OF THE BACKThe Perfect Back Workout needs to hit 5 important upper body muscle groups in the back including upper back muscles, mid back muscles and lower back muscles.


PHAT workout program is a combination of power lifting and bodybuilding. Powerlifters use lower reps of high weight whereas bodybuilders aim for muscle hypertrophy using higher reps of less weight. Layne Norton combined these two different types of training methodologies into one. The advantage of PHAT workout over other workouts is that instead of following on a specific training regimen (hypertrophy/strength) individually for weeks at a time, you will perform workouts in both power lifting style (lower rep ranges) and bodybuilding style (higher rep ranges) within the same given week.


Basically power hypertrophy adaptive training is a 5 day workout program. PHAT utilizes 2 of its workout days for strength training where you will be training with heavy weight and the remaining 3 days are for hypertrophy training. The technique of PHAT program is very simple you gain strength by lifting heavy weights and then you maximize muscle size by following muscle hypertrophy training. With PHAT program you will train each muscle groups twice per week.


PHAT workout program is very intense, training volume is high. So you will have to push all your past experienced limits. For the first few weeks muscle soreness will be higher, you may feel tired for whole day. It is totally fine, your body needs time to adapt. After 4-6 weeks of training your body will adapt to the increased frequency and volume. After that everything will be fine and you will see the exponential rise in your strength. If you feel yourself taking it too extreme, take a rest for a day or two. You know your body, so be smart. Remember an injury can set you back months to years.


I acknowledge there is a range of best practices regarding exercise and optimal training (e.g., listen to Dr. Andy Galpin describe the nine physical adaptations from exercise). I designed this protocol to address all major fitness goals, including strength, hypertrophy, endurance, and cardiovascular training. Below, I describe the protocol, include specific exercise suggestions (modifiable examples), and explain ways to modify this core schedule, should you choose. I also provide tips for integrating a consistent fitness regimen into your week, but with flexibility.


Research into muscle hypertrophy tells us that at least 10 sets per muscle and week are necessary to optimize muscle growth. This is based on the results from a meta-analysis of 15 different training studies.1The evidence for even higher levels of training volume is mixed, and how much volume is optimal for you depends on your individual circumstances. For a person with a lot of strength training experience, it is plausible that a high volume of 15 or even more sets to failure per muscle and week is what yields the fastest muscle gain. 041b061a72


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