This is the second ‘anatomy of a workout’ article. This specific workout was developed as part of the same training phase as the first article, so it works synergistically with it (and the article/workout to follow). As with the first article it is based on techniques I’ve discussed previously here on Rx Muscle. This workout utilizes Straight Sets, Supersets, and Tri-circuits.
The workout: Like the first workout, please view this workout as a ‘template.’ Therefore feel free to substitute different exercises depending on what you want to prioritize (ex. Squats, Hack Squats, Split Squats etc. in place of the Leg Press, and a Standing or Seated Calf Raise in place of the Calf press). I have left the chart blank so you can print it out and write in your specific loading and repetitions.
Warm-up: These warm-ups are based on my previous for RxMuscle ‘The Integrated Warm-up’: http://www.rxmuscle.com/blogs/the-training-room-workouts-and-tips/10163-anatomy-of-a-workout.html
Overall structure: The lower body is the primary focus with some additional isolation work for upper body at the end. It starts with straight sets using compound movements for the legs plus isolation work for the calves. This is followed by superset isolation exercises for the quads and hamstrings. It concludes with a tri-circuit of isolation movements for chest, back, and side delts. This structure allows for both a faster pacing as you move through the workout plus active recovery for the various muscle groups.
Straight Sets- (Legs/Calves): This section of the workout contains the most volume and generally based on a light-heavy-light pyramid type loading structure (for ex. 21/15/12/10/12/15 or 15/12/10/8/10/12) where the loading increases as the reps decrease and vice versa. There are times however that I may focus on a single rep range for most of the sets after the warm-up set(s).
I treat the first two sets as warm-ups in order to reduce injury risk and optimize the overall productivity of the workout by properly priming the muscles and connective tissue for the heavier work sets. I do want to mention that sometimes I will alternate sets of leg presses and calf presses instead of doing straight sets. This may be based on energy level and/or time efficiency.
Antagonist Superset (Quads/Hamstrings): Next we move on to isolation movements for the quads and hamstrings using antagonist supersets. Besides being able to flow at a faster pace, this format provides active recovery and reciprocal inhibition to the opposing muscle groups.
Tri-Circuit (Iso Back/Chest/Side Delts): Though often categorized in the broader grouping of ‘tri-sets,’ I find tri-circuits to be more clear and precise. I prefer to reserve the term ‘tri-set’ for three exercises for the same muscle group. This tri-circuit cycles through different muscle groups in fairly rapid succession. The workout chart has room for 3 sets of each exercise but you can do anywhere from 1-3 sets depending on your preferences, goals, energy level, and time constraints.
I have found tremendous benefit in hitting upper body muscle groups in a more isolated fashion at the end of a more rigorous compound workout for lower body (and vice versa). This is because the isolation work tends to be less systemically taxing. At this point in the workout, especially after hitting legs, this is just an opportunity to provide some additional stimulation to those other areas using moderate resistance and reps. Performing exercises in a tri-circuit fashion allows you to move rapidly from one exercise to the next while still providing active recovery for the various muscle groups.
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