Muskelaufbau
Savage 4x4
On this day, you will be performing 4 sets of each major exercise. The goal is to perform MORE then 3 reps on ALL sets. When you can do that, (hitting 4 or more reps on all 4 sets) you will add 5 pounds to the bar the next time you work the same exercises in the Savage 4x4 style.
So, let’s say two weeks ago, your Savage 4x4 bench press looked like:
Bench Press, 210 x 5, 210 x 4, 210 x 3, 210 x 3
And today, you hammered out the following:
Bench Press, 210 x 6, 210 x 5, 210 x 4, 210 x 4
Because you hit a minimum of 4 reps on every Savage set, you will use 215 pounds on the bench press the next time you hit the gym and get savage.
You will also be performing rep work on Savage 4x4 days. Rep work consists of 3 sets by 6 reps for non-major exercises. When you can perform a minimum of 6 reps for these exercises, go up in weight on your next rep work workout day.
Hypertrophy Workout.
Though you will be pushing for more weight on hypertrophy days, the approach is much different. A hypertrophy day set will have you performing 4 sets of each exercise, but with slow, 4 second negatives, and only 30 seconds of rest between sets.
Sets will be mentally tough, intense, and gut-busting. You may just cry out for your momma to help you. The intensity of hypertrophy days will create strength endurance, forcing muscles to strain for a longer time under tension (TUT).
On hypertrophy days, you goal is to hit a minimum of 6 reps for all 4 sets. This will be insanely tough, and picking the right starting weight is paramount. You will not be able to use heavy weights on these days. I recommend starting with 60% of your one rep max. You may have to tweak this weight, depending on how well your body “enjoys” hypertrophy day.
So, to recap, on hypertrophy days you will:
Perform 4 sets of each exercise
Every rep will be performed with a slow, 4 second controlled negative
Rest 30 seconds between each set of the same exercise (rest-pause)
Rest 3-5 minutes between different exercises
When you can perform a minimum of 6 reps for all four sets, increase the weight for that exercise by 5 pounds
19 Wochen, 2-4x pro Woche
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