Strength Volume Hybrid Training

What the heck is Strength Volume Hybrid Training?????

It’s basically lifting heavy weights for 3-5 reps but with a lengthened time under tension.

To explain this I’ll list a workout I set for one of my athletes just this morning.  Over the next few weeks I’ll be posting the follow up sessions to this workout as each week the workout is progressed with the aim of improving both strength and hypertrophy of the target muscles.

Session focus – Chest and Upper Back

A1 – Weighted Chin Ups

Reps – 5 tempo 4010  (4 second negative phase with a 1 second concentric phase).

Sets – 10

A2 – Slight Incline Barbell Bench Press

Reps – 5 tempo 4010

Sets – 10

Rest 1 minute after each superset AND NO MORE.

I also set some ancillary exercises aimed at inducing further growth factors in the muscle by flooding the target muscles with blood.

B1 – Flat Bench press (constant tension)

Reps 8-12

Sets – 4

B2 – Machine Low Row

Reps – 8-12

Sets – 4

As a finisher I set the following:

As many press ups as possible in 5 minutes.  Once completed move straight onto:

As many inverter ring rows as possible in 5 minutes.

If you try this method of training select a weight you can comfortably lift for 5 reps, this could be around 70-80% of your one rep max.  You should find the first few sets to be not too taxing, however by the 10th set you should find it very hard and you may not even complete the 5 reps. I’ll post the follow up workout soon, but expect to be performing the same exercises with a slight twist in the number of reps and the weights chosen.

This is a great way to increase your strength along with adding size due to the heavy weights and the increased time under tension at these heavy weights.

Until next time, happy lifting.

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