Barbell Club Phase 10 – Dream Big
After a break from the norm with the muscle confusion technique we are going to return to a programme with which you can track your progress each week.
This phase is based on a workout Andre Benoit put me through when I was lucky enough to be coached by him at his Hypertrophy Academy. Andre is a former winter Olympics athlete and has spent the last 28 years coaching professional and Olympic athletes and directing the Canadian Center for Strength and Conditioning. This man rocks.
There are three workouts for this phase. There are four barbell classes within which I am happy for you to complete any of the workouts as long as you have enough experience to know the exercises and organise your own set up. If you need guidance on the basics you should do lower body on either Monday or Tuesday and Torso on either Friday or Saturday so that your coach can assist you with whatever help you need.
For the full workout the As should run for 30 mins and the Bs and Cs for 15 mins each. There are two exercises per section that you superset continuously (no rest) for the timeframe (2 reps for As, 15 reps for Bs, 25 reps for Cs). The coach will start the clock at the start of class. If you have warmed up before class you can get straight to it. If not please take 8-10 min to warm up and use the remaining 20-22 mins working on the A exercises. Make a note of the time as well as the weights you have used so that you can track your progress each week. I’m happy for you to switch any of the exercises to something more appropriate for you as an individual as long as it works the same muscle group (unless you are injured etc. – come and see me for help with this).
Stick to the tempo!! This is key. If you cannot see the clock bring your phone into class and use the stopwatch or metro timer app. Form is always the priority but as long as this is solid you need to challenge yourselves to get results. This should feel sweaty, gassy and very unpleasant (in the best kind of way) by the end.
As always feel free to come and see me with any questions that you have – I’m always happy to help.
Enjoy x