Advanced Level 1 Protocol

FITNESS COACHING

A-1

Advanced Level 1

Protocol (how to train each muscle group)

With these types of workouts it is strongly suggested to complete a 15 minute cardio-vascular warm up, like the treadmill, bike, stairs, etc.

Warm-up set

Whatever muscle group or exercise you do first, choose a weight that you can easily perform 25 reps. You should have a good solid burn in the muscle, but be nowhere near muscle failure. This set is only to be done on the 1st exercise of each body part. When you get to the 2nd exercise that muscle is already warmed up. Instead of doing the warm up set, it is now changed to an actual working set. With this working set simply choose a weight that you will struggle to get to 25 reps. Not failure, but pretty close! Make it challenging.

1st Working Set

Pyramid up in weight from your warm- up set to a weight that you can perform around 20 reps. Now you want to be very close to failure. When done with the 1st working set put the weight down and take 3-5 deep breaths (rest pause!!!) Grab the same weight and perform as many reps as you can. Take 3-5 more deep breaths and do as many reps as you can with the same weight.

2nd Working Set

Now the muscle is nice and warm, so you are ready for weight! Choose a weight that you will be at or close to failing after 15 reps. When you are done with the 2nd working set, lower the weight by 10% and do another 10 reps. Drop again by 10% and do another 10 reps. When you are done with the 2nd drop set at the bottom of each rep, flex and hold the muscle for 2 seconds and do as many reps as you can. However, on a muscle where flex and hold cannot be done, like the chest (all pressing movements), quads (other than leg extensions), or shoulders, do a 5 second negative on each rep as you lower the weight.

3rd Working Set

This is the heavy workout. First, Occlude the muscle (see Occlusion videos). If this is a day that you can’t do Occlusion chest/shoulders/back, then this will be done the same way, but not occluded. Choose a weight that you will be at failure at 10 reps. Rest for 30 seconds leaving the Occlusion bands on. Do another set of 10-15 reps. Sometimes you may need to drop the weight down a little bit, but I prefer you go for it. Push yourself! Wait another 30 seconds leaving the Occlusion bands on and do another 10-15 rep set. Another 30-second rest and do your final Occluded set. Remove the bands as quickly as you can before your limb falls off!

4th Working Set

Choose a weight that after 15 reps you will be at failure. This may be less than you would normally do, since we have really hit this muscle hard already! When you are done with your 15 reps shorten the rep range and do another 10 reps. Set the weight down and take 3-5 deep breaths and do as many full – reps as you can. Again when you hit your failing point, shorten the rep range up and do another 10 reps! By this time there shouldn’t be much left in that muscle and time to move on!!!

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