Wednesday, July 24, 2024

Heavy Week Whole Physique Exercise Energy Actions to Construct Dense Muscle


Written by John M. Di Fazio II

 Heavy Week Whole Physique Exercise Energy Actions to Construct Dense Muscle

 

 

 

 

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 based mostly alone idea of dividing 4 totally 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 needed to construct dense muscle tissue and powerful tendons and ligaments.

 

The transferring by way of area of the heavy resistance of free weights builds dense, giant muscle tissues 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 tissues.

 

After I first ventured into the fitness center, coaching heavy was a day by day prevalence. We hardly ever targeted on lighter, remoted actions, however reasonably on heavy, compound actions, workouts that mix a number of muscle teams without delay. There was nothing like the sensation of energy and conquest over transferring such weight by way of area. It was each a psychological and bodily problem that was an exhilarating outlet, and one which might be always improved upon. I had already constructed a powerful bodily basis for my muscle tissues, tendons, and ligaments at a younger age with calisthenic actions corresponding to pull-ups, chin-ups, sprints, and dips. My physique was prepared for compound actions corresponding to squats, deadlifts, navy press, cleans, and bench press. Having my basis, my physique thrived with the ability actions. I nonetheless enormously get pleasure from my Heavy Weeks, however present steadiness for my physique with lighter, extra remoted weeks as properly. It maintains my energy and retains my tendons and ligaments free from damage and ready for longevity.

 

Under is a quick description of Heavy Week together with an itemized exercise. Benefit from the outcomes!

 

HEAVY WEEK is the week that I’ll incorporate energy actions corresponding to deadlifts, squats, bench press, navy press, cleans, and different comparable actions. I maintain to a weight that I can deal with for 6-8 repetitions. They’re fundamental actions, however extremely efficient.

 

FORM is an absolute should for stopping damage. A spotter is really useful. (A spotter is somebody who will make it possible for your kind is appropriate and that you’re not compromised in any means beneath the heavy weight.) Extra relaxation in between units is suitable for Heavy Week. I’ll often 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 Bounce – 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 Broad-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

Broad-grip Pull-down – 2 units x 6 reps

Broad-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

Submit-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 Fitness center for 13 years and in 2005 co-founded Treatment Health in New York. Whereas within the make use of of Gold’s Fitness center, he was recruited into Nutritionalysis, a diet firm based mostly in Venice Seashore, California that specialised in individualized diet packages, and acquired his certification. For extra data, go to remedyresults.com

 

 

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