Hybrid Muscle Training Exercises

Hybrid Muscle Training Exercises

Click Here For Free Strength Training Magazine Subscription

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

Click Here For Free Strength Training Magazine Subscription

Use the menu below to navigate through our informational articles. As you can see we cover all areas of strength training, including: training, supplements, dieting, etc. New articles and tips will be added regularly, so please bookmark our site, and visit often.
If you have written any strength training articles, or would like to write an article to add to our site, please email us. You will be given full credit for the article, and will help the site grow. The articles can be on training, supplementation, nutrition, or anything which is fitness related. If you own a fitness related website, please exchange links with us.

Disclaimer: All information contained at strengthcats.com is for informational purposes only. Consult a physician before taking and supplements or starting any diet or training program. We do not assume liability for the practice of the data included in this site. The information given if only for those 18 years old, and older. By reading the site, you release the owners of the site and authors of articles from any liability that may occur.