I am trying something different this month.
4 of my workouts will be ramping sets of a basic lift.
I started utilizing ramping sets in my workouts in December and have noticed substantial changes in my strength and physique.
Ramping is a loading approach where you increase the weight you are working with until you reach your maximum training load for a rep range.
You are actually activating or "ramping" up your central nervous system while minimizing the amount of fatigue which results in an ideal lifting performance.
Monday
4 of my workouts will be ramping sets of a basic lift.
I started utilizing ramping sets in my workouts in December and have noticed substantial changes in my strength and physique.
Ramping is a loading approach where you increase the weight you are working with until you reach your maximum training load for a rep range.
You are actually activating or "ramping" up your central nervous system while minimizing the amount of fatigue which results in an ideal lifting performance.
Monday
Shoulders
Warm Up
Complete the sequence 3 times with 1 minute between sets.
5 Barbell Push Press
5 Box Jumps
5 Barbell Back Squats
Workout
Barbell Push Press
Ramping Sets of 5 reps until Maximum Training Load (MTL) is Reached
Increase weight by 5lb every set
Once 5 rep MTL is reached, do 5 rep MTL for 3 reps, and then continue until 3 rep MTL is obtained.
Ramping Sets of 5 reps until Maximum Training Load (MTL) is Reached
Increase weight by 5lb every set
Once 5 rep MTL is reached, do 5 rep MTL for 3 reps, and then continue until 3 rep MTL is obtained.
Tuesday
Legs
Warm Up
Complete the sequence 3 times with 1 minute between sets.
5 Barbell Push Press
5 Box Jumps
5 Barbell Back Squats
Workout
Barbell Back Squat
Ramping Sets of 5 reps until Maximum Training Load (MTL) is Reached
Increase weight by 5lb every set
Once 5 rep MTL is reached, do 5 rep MTL for 3 reps, and then continue until 3 rep MTL is obtained.
Finisher
Sprint for 40 seconds
Walk for 20 seconds
Repeat 10 times
Ramping Sets of 5 reps until Maximum Training Load (MTL) is Reached
Increase weight by 5lb every set
Once 5 rep MTL is reached, do 5 rep MTL for 3 reps, and then continue until 3 rep MTL is obtained.
Finisher
Sprint for 40 seconds
Walk for 20 seconds
Repeat 10 times
Wednesday
Back
DB Pullover 4x12
DB Pullover 4x12
Close Grip (CG) Lat Pulldown Drop Sets 4x12, 10, 10, 8
Drop Set: Do 12 reps, drop weight by 5-10lb, do 10, drop weight, do 8, drop weight, & do 6
1-Arm Row 4x12, 10, 10, 8
Wide Grip (WG) Seated Row Drop Sets 4x12, 10, 10, 8
Drop Set: Do 12 reps, drop weight by 5-10lb, do 10, drop weight, do 8, drop weight, & do 6
CG T-Bar Row 4x12, 10, 10, 8
Pullups 3 x Failure
Thursday
Arms
BB Curl 4x8
Tricep Pushups 4xFailure
Incline DB Curl 4x12
Dips 4xFailure
DB Hammer Curls 4x10
Close Grip Bench Press 4x8
EZ Bar 21s (7 top half, 7 bottom half, 7 full) 4x21
EZ Skullcrushers 4x10
Friday
Chest
Warm Up
Complete the sequence 3 times with 1 minute between sets.
5 Barbell Push Press
5 Box Jumps
5 Barbell Back Squats
Workout
Barbell Bench Press
Ramping Sets of 5 reps until Maximum Training Load (MTL) is Reached
Increase weight by 5lb every set
Once 5 rep MTL is reached, do 5 rep MTL for 3 reps, and then continue until 3 rep MTL is obtained.
Ramping Sets of 5 reps until Maximum Training Load (MTL) is Reached
Increase weight by 5lb every set
Once 5 rep MTL is reached, do 5 rep MTL for 3 reps, and then continue until 3 rep MTL is obtained.
Saturday
Legs
Warm Up
Complete the sequence 3 times with 1 minute between sets.
5 Barbell Push Press
5 Box Jumps
5 Barbell Back Squats
Workout
Barbell Deadlifts
Ramping Sets of 5 reps until Maximum Training Load (MTL) is Reached
Increase weight by 5lb every set
Once 5 rep MTL is reached, do 5 rep MTL for 3 reps, and then continue until 3 rep MTL is obtained.
Finisher
Sprint for 40 seconds
Walk for 20 seconds
Repeat 10 times
Ramping Sets of 5 reps until Maximum Training Load (MTL) is Reached
Increase weight by 5lb every set
Once 5 rep MTL is reached, do 5 rep MTL for 3 reps, and then continue until 3 rep MTL is obtained.
Finisher
Sprint for 40 seconds
Walk for 20 seconds
Repeat 10 times
No comments:
Post a Comment