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Workout Focus: work capacity

Whole Body Endurance / Hypertrophy 1

This one is good for building up a base of fitness. As a general rule, endurance comes before strength. And sometimes with endurance comes hypertrophy.

Place emphasis on technique! Slow, controlled, and crisp movements. Get good practice reps in.

The accessory work should get you fatigued. Try to keep as much tension on the muscle as you can throughout the whole set and embrace the muscle burn. The Rufus Deadlift is difficult. First it’s an RDL, so get a little stretch in the hamstrings. Then you squat down (like you’re in a elevator) until your hand reaches the weight. Do not reach down, squat down. You don’t want your upper body to cave.

For a second day, check Whole Body Endurance / Hypertrophy 2.

Whole Body Endurance / Hypertrophy 2

This one is good for building up a base of fitness. As a general rule, endurance comes before strength. And sometimes with endurance comes hypertrophy.

Place emphasis on technique! Slow, controlled, and crisp movements. Get good practice reps in.

The accessory work should get you fatigued. Try to keep as much tension on the muscle as you can throughout the whole set and embrace the muscle burn. For the step ups, I like to do all 15 on one leg before moving to the other leg. Don’t lean back on your overhead press, but jump it up with your legs a little if you need to.

For a second day, check Whole Body Endurance / Hypertrophy 1.

Escalating Density 1

This little guy is great for people who are newer to the gym. It lets you work close to the heaviest weight you can use, but you end up doing a bunch of reps so you get TONS of practice with the movements. Your form will be pristine in no time.

Go back and forth between the A1 and A2. Rest only if you need it. The goal is to get as many reps as possible in 15 minutes.

If you get tired, don’t do the sets of 6 anymore and start doing sets of 5, 4, 3, or even 2.

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