Written by John M. Di Fazio II
Heavy Week Whole Physique Exercise
Energy Actions to Construct Dense Muscle
By John M. Di Fazio II
As I’ve beforehand talked about in different articles, I construction my month-to-month exercises into 4 separate approaches to weight coaching throughout 4 separate weeks within the month. This weekly altering of coaching is primarily based by myself principle of dividing 4 completely different strategies of coaching into 4 separate weeks: 30s Week, Superset Week, Drop Set Week, and Heavy Week. This text focuses on Heavy Week, and supplies a weekly exercise focused on the ability actions concerned with the kind of exertion that’s obligatory to construct dense muscle tissue and robust tendons and ligaments.
The shifting by means of house of the heavy resistance of free weights builds dense, giant muscle mass that develop to face up to a bigger quantity of stress that in flip strengthens bones, tendons, and ligaments. The extra bodily stress that one is subjected to, the extra the physique adapts to regulate to that stress by tearing and repairing the muscle fibers and sinews getting used, in addition to rising the density of the skeletal body beneath the muscle mass.
After I first ventured into the gymnasium, coaching heavy was a day by day incidence. We hardly ever centered on lighter, remoted actions, however somewhat on heavy, compound actions, workouts that mix a number of muscle teams without delay. There was nothing like the sensation of power and conquest over shifting such weight by means of house. It was each a psychological and bodily problem that was an exhilarating outlet, and one which might be continuously improved upon. I had already constructed a powerful bodily basis for my muscle mass, tendons, and ligaments at a younger age with calisthenic actions equivalent to pull-ups, chin-ups, sprints, and dips. My physique was prepared for compound actions equivalent to squats, deadlifts, navy press, cleans, and bench press. Having my basis, my physique thrived with the ability actions. I nonetheless drastically get pleasure from my Heavy Weeks, however present stability for my physique with lighter, extra remoted weeks as effectively. It maintains my power and retains my tendons and ligaments free from harm and ready for longevity.
Under is a short description of Heavy Week together with an itemized exercise. Benefit from the outcomes!
HEAVY WEEK is the week that I’ll incorporate energy actions equivalent to deadlifts, squats, bench press, navy press, cleans, and different comparable actions. I hold to a weight that I can deal with for 6-8 repetitions. They’re primary actions, however extremely efficient.
FORM is an absolute should for stopping harm. A spotter is advisable. (A spotter is somebody who will ensure that your kind is right and that you’re not compromised in any manner beneath the heavy weight.) Extra relaxation in between units is suitable for Heavy Week. I’ll normally do 4-5 workouts per physique half on a given day, multiplied by 2 units.
HEAVY WEEK
Leg Day A
Barbell Squat – 2 units x 6 reps
Entrance Squat – 2 units x 6 reps
Leg Press – 2 units x 6 reps
Alternating Dumbbell Lunge – 2 units x 6 reps
Stiff-leg Deadlift – 2 units x 6 reps
Donkey-calf Increase – 2 units x 6 reps
Leg Day B
Dumbbell Squat – 2 units x 6 reps
Leg Press – 2 units x 6 reps
Leg Extension – 2 units x 6 reps
Mendacity Leg Curl – 2 units x 6 reps
Barbell Lunge – 2 units x 6 reps
Standing Calf Increase – 2 units x 6 reps
Leg Day C
Barbell Squat – 2 units x 6 reps
Field Soar – 2 units x 6 reps
Leg Press – 2 units x 6 reps
Leg Extension – 2 units x 6 reps
Mendacity Leg Curl – 2 units x 6 reps
Kettle Bell Lunge – 2 units x 6 reps
Standing Calf Increase – 2 units x 6 reps
Chest Day A
Flat Bench Barbell Press – 2 units x 6 reps
Decline Bench Barbell Press – 2 units x 6 reps
Incline Bench Barbell Press – 2 units x 6 reps
Incline Bench Dumbbell Flye – 2 units x 6 reps
Weighted Dip – 2 units x 6 reps
Chest Day B
Decline Bench Barbell Press – 2 units x 6 reps
Flat Bench Dumbbell Press – 2 units x 6 reps
Incline Bench Dumbbell Press – 2 units x 6 reps
Flat Bench Dumbbell Flye – 2 units x 6 reps
Incline Bench Dumbbell Flye – 2 units x 6 reps
Chest Day C
Energy Rack Flat Bench Barbell Press – 2 units x 6 reps
Incline Barbell Bench Press – 2 units x 6 reps
Decline Bench Dumbbell Press – 2 units x 6 reps
Flat Bench Dumbbell Flye – 2 units x 6 reps
Incline Dumbbell Flye – 2 units x 6 reps
Again Day A
Deadlift – 2 units x 6 reps
Weighted Pull-up – 2 units x 6 reps
Dumbbell Row – 2 units x 6 reps
T-Bar Extensive-Grip Row – 2 units x 6 reps
Machine Row – 2 units x 6 reps
Again Day B
Energy Rack Deadlift – 2 units x 6 reps
Weighted Pull-up – 2 units x 6 reps
Weighted Chin-up – 2 units x 6 reps
Weighted Shut-Grip Pull-ups – 2 units x 6 reps
Bent-over Barbell Row – 2 units x 6 reps
Again Day C
Extensive-grip Pull-down – 2 units x 6 reps
Extensive-grip Rounded-Deal with Pull-down – 2 units x 6 reps
Shut-grip Pull-down – 2 units x 6 reps
Dumbbell Row – 2 units x 6 reps
T-Bar Angled Row – 2 units x 6 reps
Again Hyperextension Machine – 2 units x 6 reps
Deltoid Day A
Barbell Clear and Press – 2 units x 6 reps
Seated Overhead Dumbbell Press – 2 units x 6 reps
Single-arm Dumbbell Lateral Increase – 2 units x 6 reps
Seated Rear Deltoid Dumbbell Increase – 2 units x 6 reps
Barbell Shrug – 2 units x 6 reps
Deltoid Day B
Seated Barbell Press – 2 units x 6 reps
Seated Arnold Dumbbell Press Twist – 2 units x 6 reps
Lateral Dumbbell Increase – 2 units x 6 reps
Rear Dumbbell Increase – 2 units x 6 reps
Dumbbell Shrugs – 2 units x 6 reps
Deltoid Day C
Seated Arnold Dumbbell Press Twist – 2 units x 6 reps
Entrance Alternating Dumbbell Increase – 2 units x 6 reps
Seated Lateral Dumbbell Increase – 2 units x 6 reps
Seated Rear Deltoid Dumbbell Increase – 2 units x 6 reps
Barbell Shrug – 2 units x 6 reps
Biceps & Triceps Day A
Barbell Curl – 2 units x 6 reps
Alternating Dumbbell Curl – 2 units x 6 reps
Preacher Curl With E-Z Curl Bar – 2 units x 6 reps
Focus Curl – 2 units x 6 reps
Cranium-crushers With E-Z Curl Bar – 2 units x 6 reps
Weighted Dips 2 units x 6 reps
Single-arm Overhead Dumbbell Extension – 2 units x 6 reps
Overhead Rope Cable Extension – 2 units x 6 reps
Biceps & Triceps Day B
Barbell Curl With E-Z Curl Bar – 2 units x 6 reps
Seated Dumbbell Curl – 2 units x 6 reps
Dumbbell Preacher Curl – 2 units x 6 reps
Put up-Leaning Barbell Focus Curl – 2 units x 6 reps
Shut-grip Bench Press – 2 units x 6 reps
Barbell Cranium-crushers – 2 units x 6 reps
Double-arm Overhead Dumbbell Extension – 2 units x 6 reps
Cable Push-down – 2 units x 6 reps
Biceps & Triceps Day C
Single-arm Dumbbell Preacher Curl – 2 units x 6 reps
Alternating Dumbbell Curl – 2 units x 6 reps
Machine Preacher Curl – 2 units x 6 reps
Cable Curl With E-Z Curl Bar – 2 units x 6 reps
Dumbbell Cranium-crushers – 2 units x 6 reps
Overhead Rope Cable Extension – 2 units x 6 reps
Entrance Rope Cable Extension – 2 units x 6 reps
Cable Pull-downs – 2 units x 6 reps
John M. Di Fazio II is a diet marketing consultant, private coach and therapeutic massage therapist with over 25 of expertise working within the health business. He was employed by Gold’s Gymnasium for 13 years and in 2005 co-founded Treatment Health in New York. Whereas within the make use of of Gold’s Gymnasium, he was recruited into Nutritionalysis, a diet firm primarily based in Venice Seashore, California that specialised in individualized diet applications, and obtained his certification. For extra data, go to remedyresults.com
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