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Exercise Selection and Sequence

There are 4 phases of training that we are going to use. They are Activation, Maximum Force, Super Pump, and Loaded Stretch and they work in that order. Personally, I think activation is more useful for body parts you have a hard time 'feeling'. So, if you can't feel your lats it's good to do an isolation exercises with lighter weight higher reps to build the mind muscle connection before getting into a moderate rep range with heavier weights to generate maximum force.

Sample workouts

Shoulders / Triceps

1. Shoulder Press. Goal = train explosively. Do a few warm up sets and then get into your working sets. Do 3 sets with ascending weight. Example, 135x6, 145x6, 155x6. The last rep of the last set should be hard to the point you probably couldn’t do another.

2. Over-and-backs. Super Pump / Time under tension. Simply take a barbell in the front rack postion and lift it over your head from the front position to the back position. This is one rep. Do 8-12 reps working up in weight with each set. 3-4 sets.

3. Lateral delt raises. Goal = Super Pump. Do standard lateral raises here. Like always we are going to be working up in ascending weight. I like these in the 12-15 rep range. Make sure you’re keeping tension on the delts and not the traps which can happen if you go up too high or aren’t controlling the weight. Feel free to throw a drop set in here too.