Note: You could warm-up however way you like. This is my preferred way if I'm going to go about it thoroughly. It's also an excellent prehab protocol. Start by waking up the shoulder connections to your brain in every way possible and warming up your wrists. (10-15 reps of everything below) Chill spinal/shoulder movements Shoulder Rolls Scapular Shrugs Cat/Cow Shoulder Rolls on hands and knees (or in downward dog) Banded Scapular Mobilization Overhead Straight … [Read more...] about Hypertrophy: Warm Up
Hypertrophy
Hypertrophy Routine: FAQ
This program is based on the concept of daily undulation periodization. It allows us to train for hypertrophy, endurance and maximal strength training all at once and lends itself toward hypertrophy with phenomenal efficiency. This program utilizes periodization that changes every session over 3 sessions: FAQ Can you give me a run-down of how you would do this routine in detail? Failure - Should I reach failure? For example, on day 1, should I fail on the 10-12th rep? or is it ok if i could … [Read more...] about Hypertrophy Routine: FAQ
Hypertrophy Routine: Cool Down Suggestions (Prehab/Mobility/Stretches)
Everything here is optional, but highly recommended when you have the time for it. It is a mix of stretches, mobility work, prehab, and soft-tissue work. It can be done after your workout preferably but can also be done on off-days as well if you're looking for something to do. … [Read more...] about Hypertrophy Routine: Cool Down Suggestions (Prehab/Mobility/Stretches)