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Hybrid Muscle Training Exercises

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Hybrid muscle training is for advanced athletes only and should not be done by anyone who has been training for less than a year. It includes some serious training strategies like the load/deload phase of a movement or the point of reaching failure and then sub-failure training. It includes things like rest-pausing and weight load progression and combining high frequency with moderate volume etc.

Just like any good training program it needs to be able to change constantly so as to avoid slipping into that dreaded plateau when you are no longer getting stronger. It is good to start off with a low volume or moderate intensity or effort, to get to a point of training with high volume/high intensity over about a 6 or 8 week period.

It is recommended that you start with a 4 day split which means training 4 times a week like Monday and Tuesday and then taking a day’s break and coming back and doing the same thing again on Thursday and Friday. You will be working with reps of 4 to 6 for the first few weeks.

When doing squats and deadlift you will do only 2 to 4 reps and be doing the rest/pause type of training, but the rest of the exercises like bench-press and shoulder press, upright rows etc. you will be 4 to 6 reps. If you have been training for more than a year then you will know about the importance of warming up correctly and doing correct form.

If you are unable to increase the weight the following two weeks then you will need to change the exercise that you do. The objective is to reach a point of over-training during the weeks that you are doing overload and then start a recovery phase. Below is how your training should be split, but this could change as you select movements that you feel are more specific for your objective. The keeping of a log book or training journal is vitally important here if you want to avoid slipping into a training plateau.

Week 1 - Active Recovery:
Mon: Back, Traps, Biceps, Forearms
Tue: Legs, Calves
Thu: Chest, Shoulders, Tri's
Friday: Back, Traps, Biceps, Forearms
Week 2 - Baseline:
Mon: Legs, Calves
Tue: Chest, Shoulders, Tri's
Thu: Back, Traps, Biceps, Forearms
Fri: Legs, Calves
Week 3 - Load:
Mon: Chest, Shoulders, Tri's
Tue: Back, Traps, Biceps, Forearms
Thu: Legs, Calves
Fri: Chest, Shoulders, Tri's
Week 4 – Overload: (Back, Traps, Forearms Get Hit The Most):
Mon: Back, Traps, Biceps, Forearms
Tue: Legs, Calves
Thu: Chest, Shoulders, Tri's
Fri: Back, Traps, Biceps, Forearms


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