I am thinking about not doing part 3 of that program and starting this hybrid program instead as it works better for my goals and time. Given that I have completed the first two sections of the fitness competitors program and seen some good gains would you recommend doing this hybrid program or would you recommend a different one of yours? I am looking mostly for size gains and aesthetics, as well as about 4 days in the gym a week, one session per day instead of days. If you want to build mass then this is the program for you.
The last parts of the competitors program are more cardio and WOD focused and less focused on building muscle and strength. I think the hybrid program is probably your best bet. Currently in the 3rd week of the Program and just did the lower body workout. No worries Daniel. Heavy sets of 10 will really take it out of you. I see you have two real options. One you can cut some of the reps down on the squats, or do the deadlifts first and then squats.
You might find doing the squat later actually helps. Was wondering where would be a good spot to add or sub in squat cleans?
Swap with deads or squats every cycle? My plan is to grab the premium program of this to put on a bit of size, followed by your 7 week open prep course. What are your thoughts on that? The 7 week program is going to be your best prep for the open, especially coming off of the hypertrophy program.
First thing check your spam folder. Jakerawlinson99 gmail. Notify me of follow-up comments by email. Notify me of new posts by email. Week 1. Week 2. Week 3. Week 4. Week 5. Week 6. Week 7. Week 8. Answered in the other comment. Let me know if you have any questions. Recommence time of rest? Thanks a lot Reply. There is not interference in doing Bench press and dumbbell press the same day? Answered other comment Reply. There is not interference doing Bench press and Dumbbell press the same day?
Thanks Jake that was exactly what I was are asking!! I call it interference wrongly Reply. Free one looks pretty awesome Thanks Reply. Thanks for the kind words!
Thanks Reply. See below Reply. Hey Jake, awesome program man! See comment below Reply. The workout is from right to left? Or top to bottom? Each day is vertical. Read from Left to right. See previous reply Reply. Best Regards Felix Reply. Single arm dumbbell snatch, right? Awesome program Jake! Is the program one day on, one day off?
Good deal Mike. Glad it helped. What programming should I start right after finish this one? Absolutely, I will jump on that and yes, I wanna gain some size.
Hi Jake, since I need get some some volume too, do you think its a good plan follow this sequence? Yes that makes the most sense. Have at it and let us know how it goes. Is there a certain type of warm-up that you recommend at the start of each training session? Awesome Daniel. Let us know how it goes! Each day is a column.
Its four days per week. Hope you like it! Best regards, Radoslav! Any substitute movements? You can use an elastic band or you can also just sub something like skull crushers.
Denise Reply. Great program so far! When you say lunge or step-ups, is it 10 per leg or total? Just finishing up this program. Where do i go from here? Hi Jake. I have just two questions: When you establish repetitions for an exercise like lunges, step ups, dumbell biceps or triceps, I mean, when you exercise one side of your body and then the other one, are the repetitions in total or should I do 10 repetitions with my left side and then 10 repetitions with the other for example?
Good deal Gary. Best regards from the Netherlands Reply. Yes I think getting a current 1RM would be the best way to go. Good luck! No posible payment by PayPal, pls? Not at this time.
Sorry Reply. You now have everything you need to keep the gainz train rolling. You have 8 more hard weeks of programming. You know what you need to eat, and you know how to recover. Now get out there and start training! The opinions and information expressed in this article are solely those of the author and are not affiliated with any corporation, group, public or private entity. This web site is not endorsed by, directly affiliated with, maintained, authorized, or sponsored by Crossfit Inc.
All product and company names are the registered trademarks of their original owners. The use of any trade name or trademark is for identification and reference purposes only and does not imply any association with the trademark holder of their product brand. Notify me of follow-up comments by email.
Notify me of new posts by email. Obviously results will vary! The 8 Week Functional Bodybuilding Hybrid Program Part 2 This portion of the overall program is higher volume, but that is primarily driven by moving from a four day per week split, to a five day per week split.
These are the two key factors that affect strength for athletes Muscle Mass Neuromuscular Efficiency Neuromuscular efficiency is how fast and how well coordinated your motor units work during movement. The 8 Week Functional Bodybuilding Hybrid Program Part 3 The overall goal of this program is to continue building muscle mass, but honestly your body is probably acclimatizing to this style of training and the creation of new muscle tissue will be slowing.
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This is coach Dave's training program and preferred method for gaining size with healthy trained athletes. This program is for people looking to put on mass fast while maintaining a high level of fitness in the process. There are a wide variety of methods used including drop sets, tempo training, forced reps, overload eccentrics, isometrics and hypertrophy complexes all designed to push muscle to adapt and grow quickly.
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