Workout Schedule Notes and Key Ideas
Two Types of Growth:
Sarcoplasmic Hypertrophy: This is an increase in the muscle cell fluid (sarcoplasm) within the
muscle cell. This is a fast way to increase the size of a muscle, but since sarcoplasm is a fluid and
can't contract...it won't make the muscle significantly stronger. This is why sometimes a huge
body builder isn't as strong as a smaller Olympic Lifter.
Myofibrillar Hypertrophy: This is actual muscle fiber growth. Since muscle fibers can
contract, growth in this area leads to dramatic improvements in strength. This leads to very
limited gains in muscle size. Think of a water-balloon...to make it bigger it would be much faster
and easier to fill it with water than to make the rubber thicker...but thicker rubber would
probably make the balloon stronger. Not the perfect example, but hopefully you get the idea.
Reps and There Meaning:
1-3 reps: This targets strength and Myofibrillar Hypertrophy. This would be used by someone
who is happy with the size of their muscle, but wants to add definition and density to that
muscle.
4-5 reps: Now you are getting a bit of strength as well as a bit of size. This is still a bit geared
towards increasing muscle density, with just a bit of size increase as well. A lot of “5 X 5”
programs are popular because it builds functional muscle for athletes that want a bit of muscle
and a lot of strength to go along with that muscle.
VISUAL Impact 14 Rusty Moore - Fitness Black Book
6-10 reps: This is a good sweet spot in between the two types of muscle growth. The closer it
gets toward the low end of the spectrum, the more it focuses on density and strength...the
closer it gets to 10 reps the more it focuses on muscle mass.
12-15 reps: Nothing but muscle growth in this range. Very little gains in the way of strength. I
think it is helpful to throw in a set or two of this rep range in the context of a pyramid set.
Phase I Focus:
Day 1: Chest, Shoulders, Triceps
Phase I
Exercise
Sets & Reps
Notes
Barbell Bench Press
Flat Bench Dumbbell Flyes
Incline Dumbbell Press
Standing Military Press
Dumbbell Lateral Raise
Seated Shoulder Press Machine
Lying Tricep Extensions
Cable Pressdowns
Close Grip Push Ups
Optional HIIT
pyramid the weight
same weight
same weight
pyramid the weight
same weight
same weight
pyramid the weight
same weight
same weight
90 sec walk/30 sec sprint
Day 2: Legs, Calves, Abs
Exercise
Squats
Romanian Deadlifts
Standing Calf Raises
Seated Calf Raises
Hanging Leg Raises
Ab Wheel
Optional HIIT
Day 3: Back, Biceps, Forearms
Exercise
Chin Ups
Seated Cable Rows
Nautilus Pullovers
Straight Barbell Curls
Seated Incline Dumbbell Curls
Reverse Barbell Curls
Wrist Curls
Optional HIIT
12, 10, 8, 6, 12-15
4 sets
3-4 sets
12, 10, 8, 6, 12-15
4 sets
3-4 sets
12, 10, 8, 6, 12-15
4 sets
3-4 sets
15 Minutes
Sets & Reps
12, 10, 8, 6, 12-15
12, 10, 8, 6, 12-15
12, 10, 8, 6, 12-15
5 sets
4 sets
4 sets
15 Minutes
Notes
pyramid the weight
pyramid the weight
pyramid the weight
same weight
to failure
to failure
90 sec walk/30 sec sprint
Sets & Reps
Notes
4-5 sets
12, 10, 8, 6, 12-15
4 Sets
12, 10, 8, 6, 12-15
4 sets
4 sets
4 sets
15 Minutes
to failure
pyramid the weight
same weight
pyramid the weight
same weight
same weight
same weight
90 sec walk/30 sec sprint
Phase 1 Alternative
Day 1:
Exercise
Sets & Reps
Notes
Incline Barbell Bench Press
12, 10, 8, 6, 12-15
pyramid the weight
Flat Bench Dumbbell Flyes
Incline Dumbbell Press
Standing Military Press
Dumbbell Lateral Raise
Seated Shoulder Press Machine
Lying Tricep Extensions
Cable Pressdowns
Close Grip Push Ups
Optional HIIT
4 sets
3-4 sets
12, 10, 8, 6, 12-15
4 sets
3-4 sets
12, 10, 8, 6, 12-15
4 sets
3-4 sets
15 Minutes
same weight
same weight
pyramid the weight
same weight
same weight
pyramid the weight
same weight
same weight
90 sec walk/30 sec sprint