I’m about to state something that will sound incredibly obvious: There is no progress without progression. What does this mean? Say your goal is to increase your bench press or build your biceps, and you’ve been using a new plan for 6 weeks, busting your ass in the gym, and at the end of those 6 weeks, you’ve found nothing has progressed. The reason is you expected a specific result without a specified plan. A prime factor of seeing any type of results is measureable progression. If you’re not consistently improving, how can you reach a better state than you are already in? This can be accomplished in many ways, but I will discuss just a few.
Per Renegade Training founder John Davies, time under tension is one of the most important considerations in resistance training but rarely addressed sufficiently. Long duration sets, i.e. a minute in length, are of profound consequence to muscular development in particular when we consider biceps and chest training. Maintain tension and ensure technical form and optimal posture through the full duration of the set to expedite muscular development.
Cable Flyes 2×12 @ 50%
Bench Press 6×6 @70%
(30 second rest per set)
A1) Dips 4×30 Seconds
A2) Low Incline Flies 4×45 Seconds
Reverse Grip Pull Up 3×12
Zottman Curl 4×8
B1) DB Preacher Curl 3×10
B2) Barbell Curl 3×45 Seconds
Keep some sort of recording tool, such as a pen and notebook at your side as you train. Each week should show measureable progress. Remember your training plan should fit your specific goal. If you’re looking to improve upon a particular exercise or body part let us know and we may feature a full routine for you in the future. If you missed Designing Mass | Day 1, you can find the article and Shoulder/Triceps workout here.
Prepared by Nik Ohanian and John Davies
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