Alternating heavy weights and high reps gives your muscles no choice but to grow.
By Sean Hyson
The concept of “shocking” your muscles into growth is one of the oldest maxims in fitness — but that’s because it’s sound advice. If you’ve hit a plateau in gaining size and strength, it’s time to try out this time-tested wisdom and get into something new. I’ll show you what this means over the next eight weeks, using a classic training strategy that will jolt your body into growth all summer.
- Switching to lighter workouts after four weeks gives you a mental as well as physical break.
- Go heavy, but don’t cheat by raising your body off the pad at the top of the row.
- Concentrate on pulling your shoulder blades together, not raising your elbows.
How It Works
You’re going to spend one month training with heavy weights, low reps and a low volume of sets. The following month, you’ll lighten the load, raise the reps and up the sets. Heavy lifting is very draining, sending the signal that your body needs all its reserves to adapt to stress. When that stress is suddenly removed, your muscles are free to grow faster.
The program has two four-week phases, each containing four workouts.
HOW TO DO IT:
Alternate sets of the “A” and “B” exercises. The remaining exercises are straight sets. In Phase I, you’ll do three sets of 4-6 reps for each exercise and rest for 90-120 seconds.