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PHYSIQUE BUILDING RAW DYNAMIC STRENGTH

PHYSIQUE BUILDING | ACTIVE RECOVERY + M1

PHYSIQUE BUILDING RAW DYNAMIC STRENGTH | ACTIVE RECOVERY EXPLAINED So what exactly is Active Recovery and what does it have to do with Physique Building? First lets understand recovery and its role in muscle-building and performance. Too many times I see people at the gym, or even athletes, who don’t take ANY time off from intensity in their sport….they just don’t let off if the gas. So what happens? Exactly that, they run out of gas…get injured, fry their Central Nervous Systems and maybe even put themselves out for a month or two..or three. All for what? All for the sake of squeezing out as many ‘gains’ as they can. Greedy for gains? Depends how you look at it. Strategic? Absolutely not. Ambitious? Yes….but its not the best way to go about ‘getting the most’ out of your training. I too was once a ‘victim’ of OTS (over training syndrome). Time and time again I thought it was just my mind playing games with me, telling me I needed to “toughen up” and ‘continue on!! ’. Reading all of these ‘be a wolf - lion - tiger -(enter whatever ferocious animal here_____) and ‘JUST KEEP GOING!!!’... So many people take these motivational quotes out of context, like my former self, and fail to realize that we are actually humans, not these motivational quote-animals, and need time to recover from our constant beatings we incur in the gym and in life (heck…even tiger and lions spend most of their time ‘recovering’, lazying around).

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PHYSIQUE BUILDING | ACTIVE RECOVERY + M1

PHYSIQUE BUILDING RAW DYNAMIC STRENGTH | ACTIVE RECOVERY EXPLAINED With that said, let off of the gas from time to time. Do this strategically. You’ll note that in Pillars of Success I go in little detail with what active recovery is. Active recovery is essentially the way you’ll be taking a ‘deload’ from your program. It’s Week 5. Its you letting off of the gas for a week. Not totally letting off, just letting off by about 50-60%. I’ll describe in detail below (I give an practical explanation in M2 at the end of each “coaches notes section”). So what kind of recovery is there since we’ll be incorporating this into the training programs? There’s passive recovery, and there’s active recovery. Passive recovery is as it sounds. I usually don’t recommend this if you’re going to be getting the most out of your training. When you undertake passive recovery, you completely let off of the gas for about a week, or however you decide to ‘deload’ , rest and recover. By undertaking a total passive recovery, you may notice that when you get back into the rhythm, your strength will have suffered slightly, and the momentum to get back to where you were won’t be as smooth. What is active recovery? By undertaking active recovery like how I describe in the M1 training program, you’ll maintain your strength while transitioning into your next training block smoothly.

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PHYSIQUE BUILDING | ACTIVE RECOVERY + M1

PHYSIQUE BUILDING RAW DYNAMIC STRENGTH | ACTIVE RECOVERY EXPLAINED Active recovery is as it sounds, too. It’s still training and being active in such a way that promotes recovery but at a significantly less intensity level. Active recovery reduces the lactic-acid build up in your muscles, which minimizes soreness, discomfort and catabolic effects. Lots of scientific literature has pointed to lower lactate concentrations and RPE (rating of perceived exertion) after active recovery than after short periods of passion recovery.

Incorporated stretching, foam rolling, and cutting all intensity down to 50% of what your normal intensity is and cutting all total reps by 50% of a designated lift. So when you’re in the gym and undergoing your deload week, it may look like you don’t even lift, because the weight will be substantially less (it will be about 50% of your normal working weight for that exercise). This is where you train your ego too by not letting it get the best of you. Trust the process….plus, you’ll be dying to get back to the normal weights by the end of the deload.

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PHYSIQUE BUILDING | ACTIVE RECOVERY + M1

PHYSIQUE BUILDING RAW DYNAMIC STRENGTH | MESOCYCLE 1

Coaches notes for Days 1 & 2 Use around 60-65 percent of your perceived one rep max on bicep curls and dips. Please dont try to attempt a one rep max on bicep curls and dips. Use a conservative estimate for this first week as we will be increasing sets and weight over the course of this cycle. Remember failure begins when you can no longer technically execute the weight properly. No bouncing on calves. Fully stretch at the bottom and fully contract at the top. Lower the weight if need be. No one cares how much you can calf press. Drop your ego After the 4th week, take a 1-week deload. During this deload week, drop the weight for each exercise by 60% and the total volume by 50% (4 sets of 8 becomes 2 sets of 8) Repeat the 4-week split after the 1 week deload. If you’re confused about the breakdown of the program, refer to this: Week 1: •Straight bar curls- 60lbs 3x8 Week 2: •Straight bar curls- 60lbs 4x8 Week 3: •Straight bar curls- 60lbs 5x8 Week 4: •Straight bar curls- 60lbs 6x8

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PHYSIQUE BUILDING | ACTIVE RECOVERY + M1

PHYSIQUE BUILDING RAW DYNAMIC STRENGTH | MESOCYCLE 1

This is just one exercise. In your workout, you’ll be doing a lot more than just straighter curls, but I wanted you to get the idea of how you’ll be turning up the volume over the course of 4 weeks. Apply this method to the exercises with the

symbol for maximal growth.

Choose weight in week 1 that you know you’ll be able to handle during week 4, since you’ll be doing 6 sets of it. The weight should be manageable in week 1, not too easy, otherwise we won’t stimulate your muscles as needed. The ideal goal is to progress linearly, but don't fret if its not always going to be linear. We reach plateaus, so tune your variables accordingly. Be sure to include a deload week after the 3rd, 4th or 5th week of your training cycle, depending on the intensity of your training and fatigue acquired. If you follow the rest of the principles in this guide, then you shouldn’t be failing. Your progress should be steady climbing. Coaches notes for Days 3 & 4 Be sure that you’re not overly zealous with the deadlifts and close-stance smith machine squats here. Keep this in mind, the more bar-exercises that you incorporate in your lifting regimen, the more your CNS will be taxed. Bar-exercises are extremely beneficial, but at a cost. They will get you fatigued. Thats why here in Day 3 for the leg portion, I recommend using a smith machine instead of regular squats since it will take less strain on your body and joints (CNS too). Overzealous on deadlifts? -Don’t add too much weight or do too much you can’t handle. This will start to add up in Weeks 3 and 4 when the total volume of your exercises increases for maximal growth.

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PHYSIQUE BUILDING | ACTIVE RECOVERY + M1

PHYSIQUE BUILDING RAW DYNAMIC STRENGTH | MESOCYCLE 1

connection throughout the hamstring curl, leg extension and calves.

less of your calves in the movement.

on the arm and other exercises where you need to get 50 total reps. ake sure you reach up to 1-RIR with each set until you hit 50 reps for the corresponding RIR means Reps in Reserve you’ll have to be intuitive enough to know when your next rep will be your last before you cannot get the weight up anymore. With dumbbell press and machine rows, you’ll be keeping your reps and sets the same throughout the 4 weeks. However, do your best to add a small amount of weight after each week. If you’re doing 50lbs in Week 1 and think you can do 55lbs the next week, then go ahead, but instead of getting 10 reps of 4 sets, you’ll do 9 reps of 4 sets. If in week 3 you want to go up to 60lbs, then you’ll be doing 8 reps of 10 sets and so forth.

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PHYSIQUE BUILDING | M1

PHYSIQUE BUILDING RAW DYNAMIC STRENGTH | MESOCYCLE 1

After the 4th week (completing Day 1-4 four times), take a 1-week deload. During this deload week, drop the weight for each exercise by 60% and the total volume by 50% (4 sets of 8 becomes 2 sets of 8) After the 4th week (completing Day 1-4 four times), take a 1-week deload. During this deload week, drop the weight for each exercise by 60% and the total volume by 50% (4 sets of 8 becomes 2 sets of 8) After your 1 week deload of the second mesocycle you complete, you’ll enter a resensitizing phase where you’ll be doing M1 again, BUT you will NOT be increasing in sets, reps or weight. This will be your maintenance mesocycle to let everything heal up. It will look like this: RDS Meso*[4 weeks] - DELOAD[1 week] - RDS Meso[4 weeks] - DELOAD[1 week] - Maintenance Mesocycle (M1, M2 or M3)[2-3 weeks] - DELOAD[1 week] - RDS Meso[4 weeks]... If you don’t think you can handle Week 4, or your schedule doesn’t allow you enough rest, go ahead and repeat Week 3 instead. Week 4 isn’t for the faint of heart. *Interchangeable with any 4 week RDS training program.

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PHYSIQUE BUILDING | ACTIVE RECOVERY + M1

PHYSIQUE BUILDING RAW DYNAMIC STRENGTH | MESOCYCLE 1

DAY 1 & 2

= lifts that you will add an additional set as each week passes. Example: Straight bar bicep curls on Week 1 Day 1 will be 3 sets by 8 reps. Week 2 of Day 1 will be 4 sets by 8 reps. Week 3, 5 sets of 8 reps, etc.

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PHYSIQUE BUILDING | ACTIVE RECOVERY + M1

PHYSIQUE BUILDING RAW DYNAMIC STRENGTH | MESOCYCLE 1

DAY 3 & 4

smith machine

= Add 10 reps to the set each week. Week 2, you’ll do 60 total, Week 3, 70 total, etc Be sure to use weight that you’ll able to handle from Week 1 to Week 4 given the increase of total sets. Don’t start too heavy, or Week 4 will be extremely

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PHYSIQUE BUILDING | ACTIVE RECOVERY + M1

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