Posts Tagged ‘hypertrophy’

Today I officially started a my new training and nutrition program.  I have no competitions coming up in the near future, so now is a great time to simply train the way I want but with the structure and discipline that is associated with competition prep.  Brickhouse Miami has been blessed with a surge of new business, expansion and overall success over the past few months.  Pairing this welcomed load with that of Unbreakable is certainly a welcomed blessing, but has taken a great deal of focus and attention.  While I am obviously training and training hard, I need to get back on a much more focused and goal oriented program.  So I am.

My program is divided up into numerous training blocks of 3 weeks, all focusing on different rep ranges and rep tempos.  The lifting will incorporate both power/strength movements as well as hypertrophy/growth movements.  I will be cycling my carbs throughout the weeks in accordance with my training, ranging from 600 grams daily to 200 grams daily.  One major difference in this diet, in comparison to previous diets, will be the amount of attention I am paying to fat.  I will actually be focusing on incorporating more fat into my diet in a much more calculated and varied approach.    As far as supplements, I sticking to the basics: Protein, Creatine, Multi-Vitamins, Glutamine, Aminos and some Dextrose (post workout).

While there are certainly many other exercises, the core movements for this program will be:  Deadlifts, weighted pull ups, weighted chin ups, Incline bench press, low flat rack press, behind the neck military, Front squats, RDLs and Power Cleans (w/ full front squat).

I will be posting pics and videos with progress over the next 9 weeks……

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