Flex Flex_UK__March_2018 | Page 32

High-rep training is something very few people ever experience, let alone apply correctly for an optimized hypertrophic response. Doing some dropsets at the end of a workout is not my idea of high-rep training. For optimized results with high-rep training, I believe it’s essential to apply it within a periodized program that utilizes its high-intensity nature for extreme trauma to the muscle in a lower-volume format. For instance, in Week 1 of Y3T, when the rep ranges are at their lowest overall, the volume of sets is higher as it’s less taxing on the central nervous system (CNS). 30 FLEX | MARCH 2018 SHOULDERS CHEST SETS REPS EXERCISE SETS REPS Incline Dumbbell Press 4 10-12 4 12-15 Incline Dumbbell Press superset with Incline Dumbbell Flye 4 15–20 Standing Barbell Power Press 20–25 15–20 Standing Barbell Power Press 3 (dropsets) 4 Flat Smith Machine Press 4 (drop sets) 15–20 Standing Dumbbell Lateral Raise 3 (triple dropsets) 20–25 Cable Crossover 2 (drop sets) 15-20 Lying Incline Barbell Front Raise 3 (dropsets) 20–25 Rear Lateral Raise 4 (dropsets) 20–25 EXERCISE NOTES: Keep shoulders retracted to maximize muscle fibre recruitment across the chest. Avoid complete lockout (stop 2 to 3 inches short) on pressing movements to sustain tension on the chest rather than the triceps. Avoid dropping below chest depth on pressing to sustain tension on the pecs and reduce strain on shoulder joint. NOTES: Don’t lock out on pressing movements to sustain tension on deltoids. Avoid using torso-generated momentum to lift weight. Relax traps and isolate the deltoids even if it means using less weight. CHRIS HIGH REPS AND MAX GROWTH