5-Game Changing Methods to Improve Size, Strength, and Performance

Ready to take your gains to a whole new level? Time to introduce some advanced training methods into the mix – French Contrast, cluster sets, rest-pause sets, drop sets, and let's not forget accentuated eccentrics. Brace yourself for the ultimate program game-changers that will skyrocket your performance, strength, and hypertrophy, smashing through plateaus like an absolute beast!

1. French Contrast Training:

• Why it works: This method hits every point on the force-velocity spectrum. Heavy lifts, explosive speed, pure power – it's a symphony of muscle engagement. Your muscles are in for a shock, leading to massive growth and enhanced overall performance.

2. Cluster Sets:

• Why it works: Forget about the standard sets; we're diving into clusters of reps. Pushing near-max loads with short breaks is like slamming the gas pedal on muscle growth and strength. Your body's reaction? "What the heck is happening?" – and that's exactly what we want!

3. Rest-Pause Sets:

• Why it works: Give your muscles a taste of failure, then say, "Screw that, let's do it again!" Short breaks within a set maintain sky-high intensity. Your muscles are pushed to work harder, annihilating plateaus and building endurance like a juggernaut.

4. Drop Sets:

• Why it works: Don't just stop at failure; drop the weight and keep going. It's like telling your muscles, "You think that was tough? Try this!" More reps, more volume, and a pump that'll make your muscles scream for mercy – pure muscle-building mayhem.

5. Accentuated Eccentrics:

• Why it works: Slow and controlled eccentric movements during your lifts offer a new level of muscle stimulation. It reinforces proper technique, reduces injury risk, and triggers hypertrophy. It's the secret sauce to breaking through plateaus and maximizing gains.

Why these are beneficial for your training program and results-

Introduction to New Stimulus:

• Your muscles thrive on challenges, but the same routine can lead to complacency. Incorporating advanced training protocols such as drop sets, rest-pause, eccentrics, and French contrast provides a new stimulus, forcing your muscles to adapt. This adaptation is the catalyst for epic growth, ensuring your fitness journey remains dynamic and rewarding.

Breaking Through Plateaus:

• Plateaus can be demoralizing, hindering progress and motivation. Advanced training methods serve as a powerful tool to break through these barriers. By introducing unconventional challenges, these methods shock your system, demolish plateaus, and compel your muscles to transcend their limits. It's the key to renewed progress and continuous improvement.

Maximizing Performance:

• Elevating your performance is not just about lifting weights; it's about pushing boundaries and exploring the untapped potential within you. Advanced training protocols become the catalyst for maximizing your performance. Whether your goal is strength, hypertrophy, or overall athleticism, incorporating these methods is how you unleash your inner gym beast. It's a transformative journey that goes beyond the conventional, unlocking new levels of physical prowess.

Additional Benefits of Advanced Training Protocols:

1. Enhanced Muscular Endurance:

• Drop sets, rest-pause, and eccentric training place a heightened demand on your muscles, fostering increased endurance. Over time, this contributes to improved stamina during workouts and daily activities.

1. Injury Prevention and Rehabilitation:

• Controlled eccentric movements, a component of advanced training, reinforce proper technique and reduce the risk of injuries. Additionally, these methods can be incorporated into rehabilitation programs to aid in the recovery process.

1. Psychological Resilience:

• Dealing with challenging training protocols builds mental toughness. Overcoming the demands of drop sets, rest-pause, and other advanced techniques cultivates a resilient mindset, crucial for achieving long-term fitness goals.

1. Efficient Time Utilization:

• Incorporating these methods allows for more efficient workouts. Achieve a high training density, stimulate multiple muscle fibers, and maximize gains in a shorter duration. Perfect for those with busy schedules seeking effective and time-conscious training sessions.

Let’s explore these methods a little deeper!

FRENCH-CONTRAST:

Key Elements:

• Force-Velocity Spectrum: French Contrast Training strategically addresses the force-velocity spectrum, ensuring a holistic approach to strength, speed, and power development.
• Sub-Maximal, Speed, and Power Elements: This method incorporates various aspects of training, allowing for a well-rounded enhancement of athletic capabilities. Sub-maximal efforts build strength, speed training refines agility, and power elements optimize explosive performance.

Training Block Duration:

• French Contrast Training is most effective when implemented as a dedicated "block" in your training regimen, typically lasting 3-5 weeks. This focused approach allows for concentrated development across the spectrum.

Movement Pattern Consistency:

• Maintain consistency in movement patterns throughout the training block. This ensures that the neuromuscular adaptations are specific and targeted, optimizing the transfer of skills to sport-specific activities.

Sample French Contrast Training Routine:

Day 1: Horizontal Push

1. Bench Press (2-3 reps @ 80-90%):

• Engage in heavy, low-repetition bench presses to target maximal strength.

1. BW Plyo Push-Up:

• Transition to explosive bodyweight plyometric push-ups, emphasizing speed and power.

1. Lightly Loaded Horizontal Med Ball Slam (2-5 reps @ 10-20%):

• Incorporate a dynamic and controlled med ball slam, focusing on power generation.

1. Over Speed Plyo Pushup:

• Conclude the set with over-speed plyometric push-ups to maximize speed and reactive strength.

Video Example:

Day 2: Squat Focus

1. Back Squat

• 4- 5 sets x 3 reps at 75-80% 1RM

1. Plyometric Exercise

• Box Jumps or Vertical Squat Jump
• 4-5 sets x 3-5 reps

1. Kettlebell Squats

• 4-5 sets x 3-5 reps

1. Overspeed Plyo Band Assisted Jump Squats

• 4-5 sets x 3-5 reps

Video Example:

Day 3: Rest or Active Recovery

Day 4: Deadlift Focus

1. Deadlift

• 4 sets x 1 reps at 90-95% 1RM

1. Kettlebell Swing

• 4x6 Explosive

1. Explosive Deadlifts

• 4 sets x 3 reps at 60% 1RM with speed

1. Broad Jump

• 4 sets x 3 reps

Day 5: Overhead Press Focus

1. Overhead Press

• 5 sets x 2 reps at 85-90% 1RM

1. Plyometric Exercise

• Seated Med Ball Throws (Overhead)
• 5 sets x 3 reps

1. Speed Overhead Press

• 5x3 with 50% 1 RM

1. Overspeed Plyo Incline Pushups

• 5 sets x 5 reps

Day 6: Active Recovery or Light Cardio

Day 7: Rest

Rest Intervals:

• Allow for approximately 30 seconds of recovery between each movement within the giant set. This brief rest period helps maintain intensity and performance throughout the routine.

Overall Rest between Giant Sets:

• Schedule 2-4 minutes of rest between each giant set to facilitate optimal recovery, ensuring you can consistently perform at a high level.

Accessory Work:

·  Can be done post French Contrast Sets (Main work) to accommodate additional volume or weak link areas.

TRAINING METHOD #2: DROP-SETS:

Drop sets represent a highly effective technique that can be seamlessly integrated into training programs, offering the potential to augment workout volume, train to failure, and push beyond typical fatigue thresholds. The primary aim is to impose a heightened demand on muscle fibers, thereby stimulating their growth and inducing a pronounced muscle pump.

How to:

1. MECHANICAL DROP SETS: Banded DB Chest Press with Feet Up

• Begin with a challenging variation, like a banded dumbbell chest press with feet elevated, aiming for maximum reps.
• Introduce a progressive change by incorporating the lower body (leg drive) or altering positioning—adding the feet into play.
• Transition seamlessly to band-resisted pushups, maintaining the same movement pattern but with a distinct exercise.
• Continue the set without the added resistance of the band, surpassing points of fatigue and accumulating significantly more volume than a conventional set of "x" reps.

b.          Lateral Shoulder Raise Mechanical Drop Set

• Initiate with lateral shoulder raises in a seated position, executing reps until failure. Make sure all reps come to a complete stop on the bench
• Shift to a standing position immediately, persisting with the same weight but full range of motion to maximize stimulus.
• Once fatigue is reached, eek out additional reps with use of body English for momentum to achieve overall volume and repetitions.

2. PLATE STRIP DROP SET:

• Example 1: Belt Squat
• After proper warm-up and working sets, do a final set of squats (Can be done with barbell and plates as well)
• Execute as many reps as possible before promptly removing plates from the bar, progressively reducing the load.
• Continue each set until failure, adjusting the weight each time, culminating in the completion of the entire drop set.

Video Demo:

Both strategies promise to yield a substantial training pump, provide effective training stimuli, and contribute to an engaging and challenging workout session that extends beyond typical fatigue thresholds. They serve as an impactful conclusion to final sets, offering added volume and a heightened level of challenge.

Additional examples:

• Transitioning from front squats to back squats.
• Varying pushup heights for diverse stimuli.
• Performing goblet squats with kettlebells of varying weights, starting from heavier to lighter.
• Employing a plate strip technique for barbell hip thrusters, progressively reducing the load from heavy to light.
• Loading Pull-ups with chains or weight of some sort repping out and decrease load when failure is hit until body weight pullups finish it.

Video Example:

1-Week Full Body Training Program

Day 1: Upper Body (Dumbbell Chest Press with Band Drop Set)

1. Warm-up: 10 minute dynamic warm-up
2. Dumbbell Chest Press with Band Drop Set:

• a. Banded DB Chest Press with Feet Up: 4 sets (12 reps)
• b. Add Feet into Play: 3 sets (to failure)
• c. Band-Resisted Pushups: 2 sets (to failure)
• d. Pushups without Band: 2 sets (to failure)

1. Lat Pull Downs: 4 sets (10-12 reps)
2. Overhead Press: 3 sets (8-10 reps)
3. Seated Rows: 3 sets (12-15 reps)
4. Core Work: Planks and Russian Twists - 3 sets each

Day 2: Lower Body

1. Warm-up: 10 minutes of cardio and dynamic stretches
2. Barbell Squats: 4 sets (10 reps)
3. Romanian Deadlifts: 3 sets (12 reps)
4. Lunges: 3 sets (15 reps per leg)
5. Leg Press: 3 sets (12 reps)
6. Calf Raises: 3 sets (15 reps)
7. Leg Extensions: 2 sets (to failure drop load and continue to failure x 3-6 drops)
8. Hamstring Curls: 2 sets (to failure drop load and continue to failure x 3-6 drops)

Day 3: Rest or Active Recovery

Day 4: Full Body (Belt Squat Drop Set)

1. Warm-up: 10 minutes of cardio and dynamic stretches
2. Belt Squat Drop Set:

• a. Heavy Belt Squats: AMRAP
• b. Moderate Weight Belt Squats: AMRAP
• c. Light Weight Belt Squats: 2 sets (to failure)

1. Bench Press: 4 sets (10-12 reps)
2. Incline Dumbbell Press: 3 sets (12 reps)
3. Bent Over Rows: 3 sets (12-15 reps)
4. Triceps Dips: 3 sets (15 reps)
5. Bicep Curls: 3 sets Drop set: Chest supported curls, to standing, to hammer (12-15 reps)
6. Core Work: Hanging Leg Raises and Bicycle Crunches - 3 sets each

Day 5: Cardio and Conditioning

1. High-Intensity Interval Training (HIIT): 20 minutes
2. Jump Rope: 10 minutes
3. Sprints or Stair Climbing: 10 minutes

Day 6: Full Body (Lat Pull Down Pin Drop Set)

1. Warm-up: 10 minute dynamic warm-up
2. Lat Pull Down Pin Drop Set:

• a. Heavy Lat Pull Downs: 4 sets (10 reps)
• b. Moderate Weight Lat Pull Downs: 3 sets (to failure)
• c. Light Weight Lat Pull Downs: 2 sets (to failure)

1. Shoulder Press: 4 sets (10-12 reps)
2. Dumbbell Rows: 3 sets (12 reps per arm)
3. Close Grip Bench Press: 3 sets (12-15 reps)
4. Face Pulls: 3 sets (15 reps)
5. Hammer Curls: 3 sets (12-15 reps)
6. Core Work: Planks and Side Planks - 3 sets each

Day 7: Rest or Active Recovery

TRAINING METHOD #3: ACCENTURATED ECCENTRICS:

Incorporating accentuated eccentrics into a training program can yield significant benefits, particularly in the early phases. This method involves emphasizing a slow and controlled eccentric phase of a movement. Here are some compelling reasons to integrate this approach:

1. Reinforces Technique:

• Slowing down the movement allows lifters to focus more deliberately on executing technical cues. This heightened awareness aids in proprioception, enabling lifters to recognize and address issues such as bar path deviations or other faults in their movement patterns.

2. Reduced Risk of Injury:

• Eccentric training has been proven to be highly effective in enhancing the size and quality of soft tissues, including muscles and tendons. This preparatory effect better equips the body to handle increased loads, reducing the risk of injury during subsequent training.

3. Improved Sports Performance:

• By enhancing movement efficiency and mobility through eccentric training, lifters can better absorb and exert potential energy during the concentric phase of the movement. This improvement in sports-specific performance is crucial for athletes seeking optimal power output.

4. Stimulates Hypertrophy:

• Accentuated eccentrics contribute to increased time under mechanical tension and metabolic stress, providing an effective training stimulus for muscle growth (hypertrophy). This makes it a valuable component for those aiming to build muscle mass.

Video Examples of Accentuated Eccentrics:

1. Cadillac Bar Bench Press:

• Perform with a 4-second lower phase, a 2-second pause on the chest, and a fast-as-possible ascent off the chest. This deliberate tempo enhances control and reinforces proper bench press form.

1. Deadlift with Eccentric Focus on Second Rep:

• Execute the first rep with maximum speed, emphasizing explosiveness. For the second rep, intentionally slow down the eccentric phase, extending the time under tension (TUT) for greater muscle activation.

3. Safety Squat Bar (SSB) with Tempo:

• Apply a controlled tempo to the Safety Squat Bar movement, emphasizing the eccentric phase. This approach reinforces proper positioning and stability.

4. Bench Press with Weight Releasers:

• Use weight releasers to handle heavier loads during the eccentric phase while lightening the concentric phase. This allows for controlled lowering of the weight and an explosive lift off the chest, providing a unique challenge.

Sample 1-Week Training Program:

Day 1: Upper Body - Accentuated Eccentrics

1. Bench Press: 4 sets x 6-8 reps (4-sec eccentric, 2-sec pause, fast ascent)
2. Bent Over Rows: 3 sets x 10 reps
3. Overhead Press: 3 sets x 8 reps
4. Pull-Ups: 3 sets to failure
5. Bicep Curls: 2 sets x 12 reps

Day 2: Lower Body

1. Squats: 4 sets x 8-10 reps
2. Deadlifts: 3 sets x 6 reps (explosive first rep, controlled eccentric on the second rep)
3. Lunges: 3 sets x 12 reps per leg
4. Leg Press: 3 sets x 10 reps
5. Calf Raises: 2 sets x 15 reps

Day 3: Rest or Active Recovery

Day 4: Full Body - Accentuated Eccentrics

1. Safety Squat Bar (SSB): 4 sets x 8 reps (controlled eccentric tempo)
2. Weighted Pull-Ups: 3 sets x 6 reps
3. Incline Bench Press: 3 sets x 10 reps
4. Romanian Deadlifts: 3 sets x 8 reps
5. Tricep Dips: 2 sets x 15 reps

Day 5: Cardio and Conditioning

1. HIIT: 20 minutes
2. Jump Rope: 10 minutes
3. Sprints or Stair Climbing: 10 minutes

Day 6: Full Body - Accentuated Eccentrics

1. Deadlifts: 4 sets x 6-8 reps (explosive first rep, controlled eccentric on the second rep)
2. Weighted Push-Ups: 3 sets x 10 reps
3. Squat Jumps: 3 sets x 12 reps
4. Barbell Rows: 3 sets x 8 reps
5. Hammer Curls: 2 sets x 12 reps

Day 7: Rest or Active Recovery

This sample program incorporates accentuated eccentrics into upper and lower body workouts, promoting muscle engagement, technique reinforcement, and overall performance enhancement. Adjust weights based on individual fitness levels and progress gradually to challenge the body effectively.

TRAINING METHOD #4: CLUSTER SETS

Introducing planned intra-set breaks with cluster set utilization. Short breaks lasting 5-30 seconds only offers unique advantages, enabling a higher volume of work with a given weight, often accompanied by improved technique. For instance, handling 80% of a 1RM in a conventional set might yield 5-8 reps. However, integrating cluster sets can often result in an additional 1-3 reps at the same weight, performed with enhanced technique.

Benefits of Cluster Training:

1. Increased Training Density:

• Characterized by the amount of work accomplished in a training session, increased training density is a key benefit of cluster sets. This not only improves overall work capacity but also contributes to more time-efficient training sessions.

1. Additional Sport-Specific Practice:

• Particularly valuable for powerlifters, where the first rep holds significant importance in competition. Cluster sets provide repeated opportunities to refine technique during each first rep, crucial for max effort lifts.

1. Strength and Hypertrophy:

• By manipulating variables such as loading, sets, reps, and intra-set rest intervals, cluster sets emerge as a versatile method for simultaneously training strength and hypertrophy. This adaptability makes it suitable for a wide range of fitness goals.

Further Considerations:

• Progressive Overload: Gradually increase the weight used in cluster sets to ensure continued adaptation and progress. This can be done by incrementally adjusting the load as strength improves.
• Technique Emphasis: While cluster sets allow for additional reps, prioritize maintaining proper form and technique. Quality of movement is paramount to prevent injury and maximize effectiveness.
• Individualization: Tailor cluster set parameters based on individual fitness levels, goals, and preferences. Experiment with different rest intervals and rep schemes to find the most effective approach for your body.

Sample 1-Week Training Program with Cluster Sets:

Day 1: Upper Body - Strength Focus

1. Bench Press: 5x1 with circa-3RM, 20 sec rest.
2. Overhead Press: 4x3 with moderate weight.
3. Pull-ups: 4x6-8.
4. Tricep Dips: 3x10-12.

Day 2: Lower Body - Hypertrophy Focus

1. Hex Bar Deadlift: 5x2 with circa-6RM, 30 sec rest.
2. Bulgarian Split Squats: 4x8-10 each leg.
3. Leg Press: 3x12-15.
4. Calf Raises: 3x15-20.

Day 3: Rest or Active Recovery

Day 4: Full Body - Strength and Hypertrophy Mix

1. Squats: 4x2 with circa-4RM, 20 sec rest.
2. Bent Over Rows: 4x6-8.
3. Incline Dumbbell Press: 3x10-12.
4. Planks: 3 sets, hold for 60 seconds each.

Day 5: Active Recovery or Cardio

Day 6: Upper Body - Hypertrophy Focus

1. Close Grip Bench Press: 5x2 with circa-6RM, 30 sec rest.
2. Lat Pulldowns: 4x10-12.
3. Hammer Curls: 3x12-15.
4. Face Pulls: 3x15-20.

Day 7: Rest or Active Recovery

This program incorporates cluster sets strategically throughout the week, alternating between strength and hypertrophy focuses. Adjustments can be made based on individual responses and preferences. Always prioritize proper warm-up and cool-down routines.

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TRAINING METHOD #5: DOUBLE-REST PAUSE

Similar to cluster sets, the Double Rest-Pause Method introduces mini-sets within a larger set, maximizing overall work output in a condensed timeframe. This method strategically incorporates short breaks before attempting to push for additional work. In contrast to cluster sets, where a specific rep number is often targeted, the Double Rest-Pause Method aims to achieve as many reps as possible, pushing towards fatigue or failure.

Key Features of the Double Rest-Pause Method:

1. Adaptability of Reps:

• Unlike cluster sets, the Double Rest-Pause Method embraces variability in rep counts within each set. The primary goal is to achieve maximal volume and reps, pushing the boundaries of fatigue or failure. This adaptability allows for a dynamic and challenging workout experience.

1. Strategic Breaks:

• The method incorporates three opportunities to maximize work output, with short breaks of approximately 10-30 seconds. These breaks provide slight recovery while keeping the body under a significant level of fatigue. The result is higher workloads achieved in a fatigued state.

1. Hypertrophy and Strength Focus:

• The Double Rest-Pause Method caters to both hypertrophy and strength goals. It accommodates lighter loads for increased volume in hypertrophy-focused training. Simultaneously, it allows the use of heavier loads (85%-95% of 1 RM) in strength-focused sessions to squeeze out additional reps that might not be attainable without the rest-pause strategy.

1. Versatility in Application:

• This method can be applied with varying weights and rep goals. For instance, it can be used as a rest-pause to achieve a specific number of reps with a given weight, enhancing endurance and pushing the limits. An example includes completing pushups for a total of 100 reps, taking brief rests between sets.

1. Time-Efficient Workouts:

• Ideal for those with time constraints, the Double Rest-Pause Method enables individuals to achieve more work in a shorter duration. This makes it a valuable tool for building work capacity, increasing muscular size, and building strength even when time is limited.

Sample 1-Week Training Program with Double Rest-Pause:

Day 1: Upper Body - Hypertrophy Focus

1. Bench Press: 3 sets of Double Rest-Pause (10-12 reps, 20 sec rest between mini-sets).
2. Dumbbell Rows: 4x8-10.
3. Incline Dumbbell Press: 3x12-15.
4. Bicep Curls: 3 sets of Double Rest-Pause (8-10 reps, 25 sec rest between mini-sets).

Day 2: Lower Body - Strength Focus

1. Back Squats: 4 sets of Double Rest-Pause (6-8 reps, 30 sec rest between mini-sets).
2. Deadlifts: 3x5-7.
3. Lunges: 3 sets of Double Rest-Pause (10-12 reps, 20 sec rest between mini-sets).
4. Leg Extensions: 3x15-20.

Day 3: Active Recovery or Cardio

Day 4: Full Body - Hypertrophy and Strength Mix

1. Overhead Press: 3 sets of Double Rest-Pause (8-10 reps, 25 sec rest between mini-sets).
2. Pull-ups: 4xMax reps.
3. Front Squats: 4 sets of Double Rest-Pause (8-10 reps, 20 sec rest between mini-sets).
4. Tricep Dips: 3x12-15.

Day 5: Rest or Active Recovery

Day 6: Upper Body - Strength Focus

1. Pushups: 4 sets of Double Rest-Pause (As many reps as possible, rest 20 seconds, repeat x 3 total rounds = 1 set).
2. Bent Over Rows: 3x8-10.
3. Face Pulls: 3 sets of Double Rest-Pause (12-15 reps, 25 sec rest between mini-sets).
4. Hammer Curls: 3x10-12.

Day 7: Rest or Active Recovery

This sample program integrates the Double Rest-Pause Method strategically throughout the week, alternating between hypertrophy and strength emphases. Adjust weights and rest intervals based on individual fitness levels and preferences. Always prioritize proper warm-up and cool-down routines for optimal results.

Video Example of Double-Rest Pause Pushups:

Sample 20 week implementation of all training methods

Overview: This 20-week periodized training program is designed to optimize muscle adaptation and overall performance through the strategic incorporation of various advanced training protocols. Each phase, lasting four weeks, focuses on a specific protocol to introduce variety, challenge the muscles, and promote continuous growth.

Phase 1: Accentuated Eccentrics (Weeks 1-4)

• Objective: Enhance muscle stimulation and reinforce proper technique.

1. Deadlifts: 4 sets x 6 reps with a controlled and accentuated eccentric phase.
2. Bench Press: 4 sets x 8 reps with a slow and deliberate lowering phase.
3. Pull-ups: 3 sets x max reps with a 3-second eccentric descent.

Phase 2: Double Rest-Pause (Weeks 5-8)

• Objective: Maximize work output and push muscular endurance.

1. Squats: 5 sets x 5 reps with double rest-pause on the last two sets.
2. Overhead Press: 4 sets x 10 reps with a brief rest-pause between mini-sets.
3. Bicep Curls: 3 sets x 12 reps with double rest-pause for the last set.

Phase 3: Drop Sets (Weeks 9-12)

• Objective: Introduce intensity and overcome plateaus.

1. Lunges: 4 sets x 10 reps with a drop set on the final set.
2. Incline Dumbbell Press: 4 sets x 8 reps with a drop set on the last set.
3. Lat Pulldowns: 3 sets x 12 reps incorporating a drop set on the last set.

Phase 4: Cluster Sets (Weeks 13-16)

• Objective: Optimize force-velocity spectrum for muscle engagement.

1. Hex Bar Deadlift: 5 sets x 3 reps with cluster sets (20 sec rest between reps).
2. Bench Press: 4 sets x 4 reps with cluster sets (15 sec rest between reps).
3. Pull-ups: 3 sets x max reps with cluster sets (10 sec rest between reps).

Phase 5: French Contrast Training (Weeks 17-20)

• Objective: Combine heavy lifts, explosive speed, and power for muscle growth.

1. Squats: 4 sets x 6 reps combining heavy squats with jump squats.
2. Overhead Press: 3 sets x 8 reps with a combination of heavy press and medicine ball throws.
3. Tricep Dips: 3 sets x 12 reps incorporating weighted dips and explosive bodyweight dips.

Guidelines:

• Each phase focuses on a specific protocol to provide targeted stimulus and prevent adaptation.
• Progressive overload should be applied throughout each phase by adjusting weights and intensity.
• Listen to your body, prioritize proper form, and adjust the program based on individual responses.
• Incorporate adequate rest, nutrition, and recovery strategies to support optimal performance.

This comprehensive program is structured to challenge and stimulate the muscles through a strategic progression of advanced training protocols over the course of 20 weeks. Adjustments can be made based on individual fitness levels and goals. Always consult with a fitness professional or healthcare provider before starting a new training program.

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About Tasha

Tasha has worked in the fitness industry for over years andis currently the Head Strength and Conditioning Coach and Manager at PRO Clubnear Seattle. Tasha spends a lot of time mentoring and educating other fitnesspro’s. Here passion is to elevate people and help them reach their goals. Findher crushing some heavy weight in the gym as she is often preparing for hernext big competition. Tasha competes in both Strongman and Powerlifting atnational world levels. She loves connecting with other like-minded people, somake sure to reach out and say hi.

Where to find the Wolf

IG: @Ironwolf03

Facebook: TashAyla Wolf Whelan

Email: Wolf@idealstrength.com

Website: Http://idealstrength.com

Program App: https://idealstrength.programs.app

Youtube: Idealstrength and Ironwolf

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