My1FitLife

WEEK OF DECEMBER 16, 2013 – PDF PRINTABLE WORKOUTS BELOW

 

Coaches Notes: This week I want you doing 4 sets of 10 reps using heavy weight. We are decreasing our reps and increasing our weights. This puts us in the “Hypertrophy phase” with a moderate rep range and heavier weight, which will optimize your time under tension for optimum lean muscle growth.I want you to perform each rep in a slow and controlled motion, 2 secs. on the concentric phase (shortening of muscle) and 2 secs. on the eccentric phase (lengthening of muscle).  A lot of times you see people increase their weights and their form goes down the drain….NOT you though! Make sure you are using good form and resting 60-90 secs. in between each set. If you need a spotter, please use one. If you have questions email me Keith@1fwtraining.com

3 DAY HOME #1216

3 DAY GYM #1216

5 DAY HOME #1216

5 DAY GYM #1216

 

 

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