The main justification for doing 3 sessions of strength and 3 sessions of hypertrohy/endurance is that the lower rep stuff burns more calories in recovery and the high rep work burns more in the gym so between the rep ranges you are burning through a good amount of calories. This is a pretty standard split so no surprises, not a massive amount of ab work so I added a bit more in along with some forearm work as well. Carbs reduced in stages through the 6 weeks, first week is reasonably high carbs (1.5g/lbs bodyweight), weeks 2 and 3 is medium carbs (1g/lbs bodyweight) and then final 3 weeks is low carb (0.5g/lbs bodyweight) with re-feed days on Sunday with high carbs (2g/lbs bodyweight).įor each three work out micro cycle (what Jim calls them so I'll use for lack of a better description) you follow the pattern of chest/tris, delts/legs, back/bis.Cardio acceleration between each and every set.Week 3, 2-5 reps first half, 21-30 reps second half.Week 2, 6-8 reps first half, 16-20 reps second half.Week 1, 9-11 reps first half, 12-15 reps second half.The idea is that the first half of the week focuses on compound moves and the second half on isolation following this patter: Each week is split into 3 days of low reps/high weight and 3 days of low weight/high reps. Shortcut to Shred is a 6 week program with some odd features that make it a little complicated to follow.
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