5% Solution<\/a><\/u><\/em>)<\/p>\nAnother great workout that got my some of the best gains in my life is the 4-2 workout, where you perform 4 repetitions of an exercise with your 4 RM, and then perform 2 reps eccentrically with the help of a spotter for the concentric part.\u00a0 A good workout for the for the back would look like this<\/p>\n
<\/p>\n
A \u2013 Medium Grip Chin-Up : 5 sets x 4\/2 4:0:10 rest intervals: 180 seconds<\/p>\n
For the chin-up, I recommend this simple trick: instead of using a weight vest or a weight belt, use a dumbbell between your crossed legs for the concentric portion of the set.\u00a0 Then you can drop it when reaching concentric failure and immediately perform the 2 eccentrics reps with the help of your spotter.<\/p>\n
The key point to remember that different type of people respond best to different type of protocols. Find out what yours is and design your protocol within that paradigm.<\/p>\n
Enjoy the gains,<\/p>\n
Sensei<\/p>\n","protected":false},"excerpt":{"rendered":"
This subject seems to spark your interest, since the answer on our Facebook group \u00a0has been significant. \u00a0Fortunately, it is much easier to train for hypertrophy than it is for relative strength.\u00a0 One of the keys to hypertrophy I often remind my students is varying all the loading parameters every 4 weeks, not just the […]<\/p>\n","protected":false},"author":10,"featured_media":1710,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"link","meta":{"_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-gradient":""},"tablet":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-gradient":""},"mobile":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-gradient":""}},"ast-content-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-gradient":""},"tablet":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-gradient":""},"mobile":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-gradient":""}},"footnotes":""},"categories":[11],"tags":[],"yoast_head":"\n
My Best Hypertrophy Protocol - Strength Sensei Inc<\/title>\n \n \n \n \n \n \n \n \n \n \n \n\t \n\t \n\t \n \n \n \n\t \n\t \n\t \n