LSN Elite HOLIDAY Hypertrophy Cycle Coach Breakdown
Call your grandma and tell her you are going to need a bigger sweater this year!
It’s time for HOLIDAY HYPERTROPHY! We are continuing with our goal of building muscle to finish the year. This time of year is perfect to put the turkey, gravy, and Christmas cookies to good use!
In this new 6-week cycle of our hypertrophy phase, we introduce new movements to diversify your training and introduce new ways to break through plateaus.
Once we finish out 2023 with some added mass and take on our strength goals in the new year.
In this video and blog Coach Gary and Christy break down what to expect from the newest LSN Elite block.
Exercise Selection
We don’t just throw random flashy exercises at you. As your coaches, we select specific exercises that help promote muscle growth.
With a hypertrophy focus the variations of exercises must be more stable and allow you to focus more on the quality of form, time under tension, and train the muscle, not the movement.
Here are some exercises from the new cycle and why we chose them for you to progress
Seated Overhead Press: We are keeping with our strict press theme to focus on shoulder growth. Adding a seat with back support will remove the balance component and give your back a break. After 3 weeks we will progress to standing overhead press but still keep the movement strict.
Tbar Rows: The chest support of the Tbar row allows you to lock in and only worry about the row using your back to pull the weight. We like the Tbar in particular because many machines have different handle options so we can be specific to what part of the back you want to target.
Close Grip Bench: Triceps are the main bitch of the arm. Using a close grip will make your triceps grow and when you go back to a normal bench press you will be happily surprised at how much stronger your lockouts feel.
Front Squat: Got quads? You will, as well as a strong upper back which we know carries over to all of your lifts.
Mirror Muscles
Traps are the new abs
We have 2 alternating mirror muscle days to add more volume for traps and arms. You will find farmer carries one day to push your grip and build your yoke.
Sled drags help facilitate recovery as well as push your muscular endurance.
We finish the days with HIIT conditioning to keep you honest.