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 concept 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 offers 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 means of area of the heavy resistance of free weights builds dense, giant muscle tissues that develop to resist 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.

Once I first ventured into the fitness center, coaching heavy was a each day prevalence. We hardly ever centered on lighter, remoted actions, however quite on heavy, compound actions, workout routines that mix a number of muscle teams without delay. There was nothing like the sensation of energy and conquest over transferring such weight by means 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 similar to pull-ups, chin-ups, sprints, and dips. My physique was prepared for compound actions similar to squats, deadlifts, army press, cleans, and bench press. Having my basis, my physique thrived with the ability actions. I nonetheless significantly take pleasure in 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 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 similar to deadlifts, squats, bench press, army press, cleans, and different related actions. I maintain 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 damage. A spotter is advisable. (A spotter is somebody who will guarantee that your type is appropriate and that you’re not compromised in any method beneath the heavy weight.) Extra relaxation in between units is acceptable for Heavy Week. I’ll normally do 4-5 workout routines 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 Elevate – 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 Elevate – 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 Elevate – 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 Huge-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

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

Huge-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 Elevate – 2 units x 6 reps

Seated Rear Deltoid Dumbbell Elevate – 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 Elevate – 2 units x 6 reps

Rear Dumbbell Elevate – 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 Elevate – 2 units x 6 reps

Seated Lateral Dumbbell Elevate – 2 units x 6 reps

Seated Rear Deltoid Dumbbell Elevate – 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

Publish-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