Mechanical tension is one of the hypertrophy stimuli that focuses on helping you add new muscle tissue, rather than just “size”. You can expect to add lean muscle that will increase your potential for strength and a higher metabolic rate.
This program focuses on creating mechanical stress by spending more time in the lengthened position and overloading it there with both high intensity work and some metabolic fatigue.
Execution is always important, but even more so in this program as your ability to control the eccentric portion of the rep and initiate with the intended muscle tissue will be paramount to reaping the full benefits of this program.
Expect to be sore for about 1-2 days after each workout. While soreness is not necessarily an indicator for growth, it is an indicator of an inflammatory response. So in this case it does indicate that you’re creating a stimulus that will lead to hypertrophy provided that you’re fueling your recovery with adequate nutrition.
Just use the included nutrition calculator as your guide to help you stay on track and manage your macros to maximize your recovery and performance.
You don’t need a new membership for each program you wish to do!
When you sign up for a program membership, you are not limited to just that program. As long as you are a member you’ll have the ability to switch to other programs as-needed.
Mobile
Workouts are mobile-friendly and formatted to easily reference your workouts while at the gym.
Workout Log
Log your workouts as you go. Refer back to them to plan your next workout or assess training progress.
Exercise Videos
Exercise setup, execution, and videos are built right in to your workout in a quick reference format.
| For You If |
|---|
| You want to add lean muscle tissue |
| You are able to do super sets |
| You can train at least 3x/week |
| Not For You If |
|---|
| You are not able to train at least 3x/week |
| You are not able to superset exercises |
| You are currently doing very metabolic training |
| You hate being sore after a workout |
| Day | Workout |
|---|---|
| 1 | Lats / Upper Back / Abs |
| 2 | Medial Delts / Biceps / Quads |
| 3 | OFF DAY |
| 4 | Chest / Triceps / Anterior Delts |
| 5 | Hamstrings / Glutes / Calves |
| 6 | OFF DAY |
| 7 | OFF DAY |
| 8 | Lats / Upper Back / Abs |
| 9 | Medial Delts / Biceps / Quads |
| 10 | OFF DAY |
| 11 | Chest / Triceps / Anterior Delts |
| 12 | Hamstrings / Glutes / Calves |
| 13 | OFF DAY |
| 14 | OFF DAY |
| 15 | Lats / Upper Back / Abs |
| 16 | Medial Delts / Biceps / Quads |
| 17 | OFF DAY |
| 18 | Chest / Triceps / Anterior Delts |
| Day | Workout |
|---|---|
| 19 | Hamstrings / Glutes / Calves |
| 20 | OFF DAY |
| 21 | OFF DAY |
| 22 | Lats / Upper Back / Abs |
| 23 | Medial Delts / Biceps / Quads |
| 24 | OFF DAY |
| 25 | Chest / Triceps / Anterior Delts |
| 26 | Hamstrings / Glutes / Calves |
| 27 | OFF DAY |
| 28 | OFF DAY |
| 29 | Lats / Upper Back / Abs |
| 30 | Medial Delts / Biceps / Quads |
| 31 | OFF DAY |
| 32 | Chest / Triceps / Anterior Delts |
| 33 | Hamstrings / Glutes / Calves |
| 34 | OFF DAY |
| 35 | OFF DAY |
You don’t need a new membership for each program you wish to do!
When you sign up for a program membership, you are not limited to just that program. As long as you are a member you’ll have the ability to switch to other programs as-needed.
All program include a specific nutrition calculator along with the options to choose
– Your individual goal (some programs can be used for multiple)
– How many days per week you plan to train
– How well you handle carbohydrates
– If you require higher or lower total calories
– Instructions for selecting and adjusting variables
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Post-Exhaust
The goal is to extend the duration of work for a group of muscle fibers in a portion of the range, which will lead to continued recruitment of high threshold motor units in that range.
In this program we’ll use it to promote mechanical tension to stimulate a hypertrophy response for building muscle.