Back and biceps training | New training plan | 4x per week

We have a series of videos for you, where together with Radim we will show you how to create an effective training plan. In the last episode, we said that there's nothing like going back to basics and using the basic principles of training for hypertrophy, which is key for muscle growth. This new training plan is carefully broken down into individual muscle groups so that it can be accomplished in four workouts per week.

Radim now focuses primarily on developing the pectoral muscles and therefore trains them twice a week. In these workouts we will focus on different techniques to help shock and stimulate the muscles to grow. We will use slow repetitions, which increases time under tension and provides deeper stimulation to the muscle fibres. We'll also include crash sets, which allow you to train to complete muscle exhaustion by gradually lowering the weight, and supersets, which combine two exercises performed without a break in between, increasing the intensity of the workout.

We will use almost all available methods to effectively stimulate muscles to grow. However, we do not forget the importance of heavy weights, which are essential for building muscle volume. We try to find a balance between intensity increasing techniques and heavy basic exercises to get the best results. We look forward to taking you through these workouts and showing you how to achieve your goals effectively and safely.

Training Plan:

• N (Normal Series) - The classic normal series that I'm sure you're all familiar with.
• S (Super Series) - Work one exercise and immediately work the next exercise without pause.
• SS (Super Slow series) - Very slow reps where we try to keep the muscle under tension as long as possible. We perform each movement for 3 to 5 seconds, both up and down. First with a light weight, then the same with a heavy weight.
• D (Drop set series) - Take a heavy weight, give max reps and then take a lower weight and do max reps again, repeat this a third time with an even lower weight and do max reps as much as possible.

Training schedule 4 times a week

Our recommended products for this workout: