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