Ultimate Hypertrophy by Vitruvian Physique torrent download

The PRIME powerbuilding program is a 4 week training routine designed to increase the one rep max of the squat, bench press, deadlift and overhead press and build muscle mass.

Tiger Shark is a 6 week bench press program for intermediate and advanced level lifters. It was created by Nik D niklas. As it only programs for the bench press, it is recommended that this is combined with a squat program and a deadlift program. It is designed to be run for a relatively short period of time, about 4 weeks, and is comprised of three different workouts run five days per week.

This is all explained in more detail below. It is a bulking routine for building mass that is designed to be run while on a caloric surplus with a weight gain goal of about 0. It can be run for 6 weeks to 8 weeks before a 2 week deload. This mass building workout focuses on stimulating muscular hypertrophy and developing raw strength. It is a 12 week powerlifting program built on 4 high volume training sessions per week and was developed by Ryan Mathias at Mathias Method.

It is a peaking program that is designed to build your one rep max in the squat, bench press, and deadlift for meet day. Shortcut to Size is a 4 day body part split program by Jim Stoppani who also created Shortcut to Shred. It is best suited for athletes with aesthetic or hypertrophy goals. It is a 12 week bodybuilding program broken down into three 4 week phases. Overall, Shortcut to Shred reviews are positive and show that the program can be effective for building muscle and leaning out.

An RPE of 9 means you should stop one rep shy of failure. The answers to these questions are determined by the RPE given for each exercise. This routine flirts with the upper end of that range because. From there. This is because with only reps per set. In this program and all of my specialization programs I use total working sets as the main metric for tracking weekly volume.

An RPE of 10 indicates the set should be taken to failure. The more advanced you are and the more stubborn your back is. Of course. In the real world. But all of the above is accounting work that I have done ahead of time and all that you really need to worry about is tracking your weights used for each set and ensuring some sort of strength progression from week to week.

The goal is to add reps while keeping the weight the same until the top end of the rep range is reached for all sets. In Week 8. You can learn more about myoreps here. Reverse pyramid sets are used for the lower back extension exercise in Block 1 as a novel loading scheme. While on most exercises straight sets are used to ensure steady progressive load increases week to week.

This block also introduces several new movements. In order to ensure this happens safely and without undesired overreaching. This strength focus will yield increased volumes in subsequent runs through the program through the use of heavier loads in more moderate rep ranges. Block 1 is focused on getting adapted to the relatively high volume and frequency of the program.

Block 2 is quite similar in exercise selection to ensure progressive overload and has more focus on reaching momentary muscular failure MMF. Because the previous block allowed for adaptation to the volume and frequency of the program. MyoReps are used in Block 2 for the lower back extension exercise as a way to maximally fatigue muscle fibers in a higher rep range.

Any intermediate level trainee should be able to run this program through at least cycles and continue making progress if this deload is performed properly. These techniques result in greater time under tension. The intensity is also lowered for this entire week and recovery of the lower back is emphasized.

The strength built on pull ups and cable rows in a lower rep range will carry over to the more moderate rep work. This supplemental day also allows for another bump in weekly training frequency without a large time or recovery demand. The lats contribute mostly to the appearance of back width. B — Teres Major. C — Teres Minor. It also medially rotates the arm.

So first. E — Levator Scapulae. They have 2 main functions. D — Latissimus Dorsi. To hit the lats most effectively. The erectors will be targeted through exercises like rack pulls and lower back extensions in this program. The spinal erectors of the lower back extend all the way up the spine to the skull and function to extend the entire vertebral column. In any case. The rhomboids are split into a rhomboid major and minor but both have the same primary function which is scapular retraction and for the most part will be targeted with the same basic rowing exercises that hit the mid traps.

The spinal erectors are more type 1 dominant7. This indicates that these muscles should be trained with a variety of rep ranges with at least one heavy movement to fully activate the fast twitch fibers. For the lat pull-in. There are many variations on these including pulldown machines. I like to lean slightly forward. In coaching circles. It is easier to add weights to a pull up belt in smaller increments than it is to add plates to a lat pulldown machine.

For the cable pullover. Performing a lat pre-activation movement like 1-arm lat pull ins or cable pullovers is helpful to establish a mind-muscle connection and get blood flowing to the appropriate muscles.

All pre-activation sets are intended to be light and not taken to failure with a focus on slow and controlled reps. The reason pull ups are included frequently in this program is because I believe that they are generally more suited for steady overload. While many trainers and athletes put the pull up on a pedestal. This is why they are included in the program despite the fact that a paper from Signorale et al.

Since pulldowns to the front puts the shoulder in a less vulnerable position and generally allows for the use of heavier loads. They base this recommendation on the observation that there was a trend for higher activation during the eccentric phase for not just the lats. The V-bar attachment is also effective for training the lats through shoulder extension and in my coaching experience.

Research also shows that rows that do not rely on lower back stabilization cause greater lat recruitment compared to free standing rows While the differences are small. So to get the most bang for your buck. A paper out of Pennsylvania State University found that lat activation was higher with a pronated overhand grip than with a supinated underhand grip To make the movement more trap focused. One limitation with the dumbbells. To prevent shoulder impingement.

In this program there are two variations on the rope facepull used: one with a focus on scapular retraction and one with a focus on external rotation. While deadlifts from the floor will train the traps and shoulder stabilizers isometrically.

To target the traps over the side delts. The upright row is included primarily as an upper trap exercise. For barbell rows. Since using a rope allows for more freedom at the shoulder joint than a barbell. Both are important for developing a strong and complete posterior musculature.

I think a slightly wider than shoulder width. Below are some suggested splits including how to incorporate the back program.

Given this. Remember that regardless of the split you choose. The extra training days in split 3 allow for adequate recovery between sessions.

Because of the high training volume in this program. Be sure to keep the lower back engaged and neutral when doing them this way. I think both can be effective. I have provided specific coaching cues in the Notes section of the program to further optimize each movement.

Because some of these videos are performed by athletes and trainers other than myself. Experiment and find what feels best for you and your limb lengths. I do prefer more forward lean personally as I think it provides a greater ROM for the lats with more stretch and also involves the erectors to a greater degree. All overhand. I am not able to reliably respond to the questions I receive across platforms so please direct any questions to the email above.

Thank you so much for your support and good luck with the training! As much as I love connecting on social media. Muscle fibre size and type distribution in thoracic and lumbar regions of erector spinae in healthy subjects without low back pain: normal values and sex differences.

Periodization paradigms in the 21st century: evidence-led or tradition-driven? Int J Sports Physiol Perform. Faris MW. Doma K. Thomee R. Kiely J. Augustsson J. Voluntary increase in latissimus dorsi muscle activity during the lat pull-down following expert instruction. Krieger JW. Ogborn D.

J Sports Sci. Cooper RG. Published Bogduk N. Esko A. Schoenfeld BJ. Back Training Tips for Hypertrophy. Dose-response relationship between weekly resistance training volume and increases in muscle mass: A systematic review and meta-analysis.

Dumas GA. J Orthop Sports Phys Ther. Mannion AF. Nowitzke A. Sports Med. Ness KF. Sport Biomech. Stevenson JM. Kinematic and electromyographic comparisons between chin-ups and lat-pull down exercises.