Hybrid bodybuilding: Phase 1

I'll never follow a true bodybuilding body-part split routine. It's just not for me. I can see that I perform better when I train to be an athlete: whole body, movement based training and gut-spilling intensity.

The problem is that I want to be bigger, and LOOK more like a bodybuilder, while keeping all my functionality. So I am embarking on 6 weeks of hypertrophy training, but with a slight twist.

Normally, when someone is training with the usual bodybuilding "volume method", they hit a muscle group once a week or once every five days, and they may do a little cardio to keep from gaining excess body-fat.

I'm doing something different, but just as effective for gaining size. The upside is I'll also increase my athletic conditioning. Let me spell it out by day.


Phase 1
This phase prioritizes neural activation, followed by the normal bodybuilder volume approach. Going heavy first gets the nervous system fully engaged, and able to handle heavier load and activate more motor units during the normal sets. I'll also be doing speed work at the track once a week, and sport conditioning once a week.

Additionally, I'll have some higher intensity conditioning work, but not much. And I'll keep the endurance work low for this 3-week phase.

Monday: Horizontal push & pull + quad-dominant work
  1. v-grip row: 5, 3, 1, 3, 1
  2. unilateral horizontal pull: 3 x 6
  3. bilateral horizontal pull: 4 x 12
  4. bench press: 5, 3, 1, 3, 1
  5. unilateral horizontal push: 2 x 6
  6. bilateral horizontal push: 3 x 12
  7. Bulgarian squat (unilateral quad): 2 x 12
  8. Front squat (bilateral quad): 12, 10, 8, 8, 8
  9. Leg extension: 1 x 21s
  10. Leg press calves: 3 x 40-50

Tuesday AM: Abs and Arms: strength-focus

  1. Russian twist: 2 x 10-15
  2. Ab wheel: 2 x max
  3. Tricep / Bicep supersets:
    a. Skull crusher: 6 x 4
    b. Barbell curl: 6 x 4
  4. Tricep cable pushdown: 1 x 20
  5. Nautilus curl: 1 x 20

Tuesday PM: Speed work at track

This will vary. I'll make it to the RunTex run group as often as I can. Else, I'll do buildups and 100s, 400s, and occasionally 800s on my own

Wednesday: Off

Thursday: Vertical push & pull + ham-dominant work

  1. V-grip pulldown: 5, 3, 1, 3, 1
  2. Chin-up: 3 x 6
  3. wide-grip behind head pulldown: 4 x 12
  4. Barbell overhead press: 5, 3, 1, 3, 1
  5. Upright row: 2 x 6
  6. Dumbbell overhead press: 3 x 12-15
  7. Single leg curl: 2 x 6-10
  8. Single leg dumbbell deadlift: 2 x 6-10
  9. Deadlift: 12, 10, 8, 8, 8
Friday AM: Abs & Arms: unilateral volume focus
  1. Side bridge & reach: 2 x 10
  2. Leg raise off bench: 2 x max
  3. Unilateral tricep tri-set
    a. 1-arm cross-body extension: 1-2 x 10
    b. 1-arm overhead extension: 1-2 x 10
    c. 1-arm reverse grip pressdown: 1-2 x 10
  4. Cable overhead extension: 3 x 12
  5. Unilateral bicep tri-set
    a. 1-arm concentration curl: 1-2 x 10
    b. 1-arm preacher bench curl: 1-2 x 10
    c. 1-arm preacher bench hammer curl: 1-2 x 10
  6. Reverse grip EZ-bar curl: 3 x 12

Friday PM: 1 mile for time (at track) or 4 x 550meters (in neighborhood)

Saturday: Not sure what to call this, so Crazy Day works.
I put together a training group that meets about once a month. You've seen what we do there. If that isn't on the agenda on a given Saturday, then maybe I'll do one of the WODs from Defiant CrossFit or CrossFit.com. Or maybe it'll be a leg & lung smashing bike ride. Maybe some power work for Highland Games with intervals mixed in. Just whatever I want to do. 100% intensity. 100% effort.

I'm actually taking measurments and pictures this time around. Nothing like seeing the proof in quantitative and qualitative data.

I'll explain Phase 2 as it gets closer.

Comments

Post a Comment

Popular posts from this blog

Intro to Calisthenics

 I'm kind of big and kind of heavy. I weigh 235 and wear XXXL shirts ťailored to fit my size L waist.  Even so, after moths of consistent effort, I'm strong enough to incorporate calisthenics as my primary form of training volume. My current plan is paying off in the form of major leaps in endurance, tighter physique, and fat loss.  The schedule is: Mon - whole body Tue - arms Wed - whole body Thu - off Fri - whole body Sat - arms Sun - off My torso has always grown faster than my arms and I need to build proportion, so they get 2 dedicated sessions a week.  A typical whole body session runs like this: 1. Single leg calf raise: 3-100 method* 2. 10 min EMOM: Big power movement like deadline, or snatch grip high pull, or clean&press.  Start at 10x3 and stick with the same weight till you can perform 10x6.  Rotate between 5-6 movements every session. 3. Conditioning circuit 1: 5 rounds of   A. Pushup progression   B. Pick a single leg squat patte...
Read more

The Warrior's Path

This year has been a real test of character, and I have to say, I  passed with probably a B+, or maybe A-.   What makes a warrior different from the ordinary man is not whether he faces obstacles or not. We all face obstacles.  No; what makes a warrior different is how he faces the obstacles. An ordinary man and a warrior will both map out a course to  their objective. The ordinary man will get distracted along the way.  He might see the trail up the mountain and convince himself he never really wanted to reach his objective. When his arms go numb from shouldering the load, he discards item from his pack he suddenly sees as unnecessary.  He might sprain an ankle, call 911 and decide the course is too dangerous for any sane person to attempt.  So much the better, because now he has plenty of time for other more important things.  Isn't it football season anyway? The ordinary man makes excuses to stay ordinary. The warrior notices and ...
Read more