Intermittent Fasting Workout Routine – Extreme Volume Upper Body Training
Video
Description
In this video you’ll see a full intermittent fasting workout routine hitting the entire upper body (chest, back, shoulders, arms and abs).
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The upper body workout from this video is the highest volume (reps x sets x weight) workouts I’ve done in the last 12 months. This is the peak of my volume accumulation training block and the workout was planned in right before a de-load week.
Full Workout from the video for the brave souls that want to try it out 🙂 :
Incline Bench Press 5 x 8 – 10
Barbell Row 3 x 8 – 12
T-Bar Row 3 x 8 – 12
Dumbbell Flyes 3 x 8 – 12
Lat Pulldown 3 x 8 – 12
Seated Machine Fly 2 x 15-20
Lat Prayer 2 x 12 – 15
Cable Face Pull 2 x 12 – 15
Seated Shoulder Press 3 x 4 – 6
Superset: Cable Hammer Curl 2 x 8 – 12 + Rope Pushdown 2 x 8 – 12
Mid-Cable Biceps Curl 2 x 15 – 20
Lateral Dumbbell Raise Drop Set 10, 8, 8
Seated Lateral Raise 1 x AMRAP (As Many Reps as Possible) Target: 15+
Hanging Knee Raises 2 x 15 – 20
It’s important to point out that I typically don’t train with this much volume, this is an exception that was pre-planned for weeks.
So if you’re thinking of jumping straight into a workout like this I would advise caution.
The way my training plan is organizing is that I go through phases of volume accumulation that are alternated with phases of intensity.
Aside from the regular training block that last 4-6 weeks I have weeks of de-loads every 4th or 5th planned in.
The way the plan is organized is through the use of DUP (Daily Undulating Programming).
Traditionally when training was organized in blocks of 3-4 micro-cycles (weeks) the individual would focus on a single repetition range. Whether it’s 8 – 12, 3 – 5 or 12 – 15.
Now, where DUP is different is that you train the lifts across multiple repetition ranges within in the same week.
So this means that I have “Hypertrophy” and “Strength” sessions within the same week allowing for both adaptations to be present at the same time.
Example for training the Squat 3 times per week:
Week 1-3: Monday – 4 x 8 / Wednesday – 5 x 6 / Friday – 6 x 4+ (AMRAP set)
De-Load Week 1: Monday – 2 x 8 / Wednesday – 2 x 6 / Friday – 3 x 4
Week 4-6: Monday – 5 x 6 (Wk 1 + 10 lbs)/ Wednesday – 6 x 4 (Wk 1 + 10 lbs) / Friday – 6 x 2 (Wk 1 + 10 lbs)
De-Load Week 2: 2 x 6 / Wednesday – 3 x 4 / Friday – 3 x 2+ (AMRAP set)
etc..
So over time the reps go down and the intensity goes up (using heavier weights) while the de-load is there to make sure the fatigue goes down.
That’s an example of a simple design. You can plan this out for every lift to have a progression.
Now, it’s important to point out that a training program needs to be fully individualized to match the sweet spot for workout volume that you need to progress.
The goal of all of this is progression and getting stronger over time.
And as your get more and more advanced the training becomes more complex as the volume to drive adaptation goes up and at the same time you need to keep a closer eye on fatigue.
Beginners can typically progress just by adding weight to the bar every week.
Intermediate lifters can usually progress by just taking a lighter week here and there.
While for advanced lifters we need to use training periodization to accommodate for the volume needs.
Post any questions you have in the comments below and have a great day!
Talk soon, Mario
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