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Cycle 2 Strength

Day 4 - Legs

Sets Reps Tempo


DB Lunges




4 5-9 2-0-1





SL DB Dead li)s


4 5-9 2-0-1

Jumping Squats



4 5-9 1-0-1

DB Standing Calve Raises 4 failure 2-1-1

Donkeys



4 failure 2-1-1
Strength: The measure of the muscle’s ability to perform work
(li# a weight)

Physiological Event: When you train for strength, you are forcing
the functional units of each muscle cell to increase their “adaptive
response” to increased load bearing. You are compelling your
muscles to actively “enlist” additional muscle fibers within each
muscle group to perform the workload. Your muscles “engage”
more of the actin and myosin proteins inside your muscle cell to
take part in the li#ing of weight. You do this so when you return
to hypertrophy training, you can add additional weight in
significant increments to “re-escalate” your body’s muscle-
building adaptive response. So you make gains in size, once again.

Duration of cycle: 4 weeks

Goal: Increase functional capacity of muscles - boost strength.

Objective: Actively engaging more muscle fiber within each


muscle group.

Starting Weight: Maximum weight that causes “failure” at the


high number of reps in the first set.

Rep Range: 5-9


Note: Notice that when the number of reps you’re doing
decreases, the tempo quickens.

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