Split: Push / Pull / Legs
Frequency: 3-4x/week
The program is one of our favorite set ups for multiple situations. It can be used for a de-load from metabolic or fatigue-based intensity training as well as an effective method for improving strength and neurological efficiency simultaneously.
The neurological efficiency gained, the ability to recruit more muscle fibers in each contraction, is highly beneficial regardless of goal. For performance based goals, it allows you to produce more peak power.
For body composition goals (muscle gain or fat loss) it allows you to get more efficient work done in other types of training. You’ll be able to create more tension and used heavier loads.
It is also highly useful for improving execution at higher intensities, where form often begins to break down. This is the greatest benefit to beginners who wish to work on execution and strength at the same time, while often getting body composition benefits as well.
Choosing your weights carefully and tracking them is extremely important for getting the most out of this program, but you will notice that your loads and execution continue to improve each week if done properly.
An ascending load rep scheme is extremely valuable for working on improving execution at higher intensities and peak force output. It has great application for trainees of every level as the benefits and skills gained can carry over to any training goal.
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