Spytech Hybrid
Strength and Hypertrophy Training
Version 2.2
Last Updated: 9.28.05
Published
by AvantLab's Mind
and Muscle Online Magazine
Table of Contents
1. Introduction
2. Disclaimer
3. Overview
4. Phase 1
5. Phase 2
6. Tips
7. Credits and Revision History
Introduction
After years of trying different routines (DF, HST,
DC, Upper/Lowers, Max-OT, Ultra High Volume, Low Volume High
Frequency, Full body splits, etc. the list goes on) I have decided
to put together my own routine that takes the things that have
shown me the most benefit and puts them all together in a nice
solid dual phase routine. This routine takes advantage of the
benefits of load/deload phases, failure and sub-failure training,
rest-pausing, weight load progression, wave progression, high
frequency combined with moderate volume, and more.
Disclaimer
This routine is compromised of advanced training
techniques, an unnatural amount of volume, and components that
work for MYSELF. I am not going to put money down that this routine
will be all you hoped for and more, but I think you will not
be disappointed. You will need a few things to do this routine
successfully: experience, dedication, an above average recovery
rate, the guts to want to train to failure, and the willingness
to try some nasty volume work.
Overview
This routine is broken up into two eight-week phases.
The first eight-week phase focuses on a split that
hits body parts twice every seven days, while employing a "3
workout" rotation that hits multiple body parts each session.
The eight-week phase is broken up into two mini-phases, four
weeks each, that focus on going from a low volume/moderate intensity
effort, to a high volume/high intensity effort. This phase utilizes
a 3-6 rep range that encourages failure in weeks three and four,
and encourages using your heaviest weights, with constant progression.
The purpose of this phase is to start in a 'deconditioned' state
then rapidly accelerate to the fine line of overtraining, push
slightly past it in weeks 4 and 8, and then reset.
The second eight-week phase focuses on a low-frequency
split (one body part per week, one body part per session) that
uses wave progression for four core lifts (for example: squats,
deadlifts, bench, and shoulder press), and steadily increasing
volume as you lower reps and increase weights each week for 3-5
other exercises for that body part (i.e.: 3 sets of 12 one week,
4 sets of 10 the next). Failure is not utilized in this phase,
but heavy weights are. Volume will end up being very high with
very heavy weights and low reps, but the buildup is gradual so
your body will become accustomed to it, rather than overtraining
like you would with the first phase's rapid buildup in volume/intensity.
Phase 1
This phase is meant to destroy your body twice
during the eight-week phase. Strength and hypertrophy are both
achieved through low reps (3-6), workload progression, increased
volume/workload, and increased intensity. You should slightly
overtrain during the overload weeks. If you are not, increase
intensity.
Split
4days/week, MT-HF
Rep Range
2-4 reps for squats, deadlifts, everything else
4-6
Rest Between Sets
2-5 minutes (i.e.: as much as you need to hit
each set as hard as possible, heavy as possible)
Rest pauses are typically 15-30seconds.
The LOGBOOK
You will keep a log book starting at Week 2.
You will note how much you did for each lift. When that exercise
comes around again you will beat it or match it (rep for rep,
pound for pound), no maybes. If you fail to beat or match a
previous lift two weeks in a row you need to drop it and insert
a new movement in its place. This technique enforces constant
strength progression and eliminates plateaus. You will give
the logbook a 'break' during your active recovery and baseline
weeks, as they will be used for recovery and working back up
to the failure workloads that begin in the load week. If you
are up to it though, feel free to try to beat your heaviest
overload week sets without hitting failure during your baseline
week.
Week by Week Plan - Weekly Training
Schedule
Week 1 - ACTIVE RECOVERY
Mon: Back, Traps, Biceps, Forearms
Tue: Legs, Calves
Thu: Chest, Shoulders, Tris
Friday: Back, Traps, Biceps, Forearms
Week 2 - BASELINE
Mon: Legs, Calves
Tue: Chest, Shoulders, Tris
Thu: Back, Traps, Biceps, Forearms
Fri: Legs, Calves
Week 3 - LOAD
Mon: Chest, Shoulders, Tris
Tue: Back, Traps, Biceps, Forearms
Thu: Legs, Calves
Fri: Chest, Shoulders, Tris
Week 4- OVERLOAD (Back,Traps, Forearms
get hit the most)
Mon: Back, Traps, Biceps, Forearms
Tue: Legs, Calves
Thu: Chest, Shoulders, Tris
Friday: Back, Traps, Biceps, Forearms
Week 5(active recovery) - Same
as Week 2
Week 6(baseline) - Same as week 3
Week 7(load) - Same as week 4
Week 8(overload) - Same as Week 2
NOTE: For weeks 5-8 you can opt to Start with Week 3 if you
wish to focus more on your chest, shoulders, tris, instead
of legs.
Upon completion of this eight-week phase start Phase
2.
Week by Week Plan Overview
You will be rotating three workouts each week
for a period of four weeks. This will allow you to hit each
body part twice in seven days. After each four week 'cycle'
you will start with a new body part for that first week as
the starting workout (as shown in week five). This will allow
you to place a new body part on each of the OVERLOAD weeks,
thus giving each body part equal chance to get beat to hell.
This is kind of confusing but once you 'get it' it makes sense.
The active recovery week allows your muscles to get used to
the routine, and to recover (in the case of week five). The
load week introduces failure and increased volume. The beloved
overload week will attempt to push you past that overtraining
limit just a bit, forcing your body to adapt, by introducing
more volume yet, and heavy failure.
Week 1: Active Recovery - Low Volume,
Moderate intensity (utilizes weights 80-90% of your typical
workload)
The purpose of this week is to recover from
the previous overload week (if you did one), and to get used
to the training schedule and exercises. You will use weights
lighter than you typically work with, but will still get
solid stimulation. This is the week where the most growth
will occur if you are following up an overload week.
Week 2: Baseline - Moderate Volume, High
Intensity - No failure
The purpose of this week is to increase volume
to a decent level. You will be utilizing workloads that are
at a maximal effort for the rep range for that exercise (2-4
reps for squats/deads, 4-6 for everything else). You will
NOT hit failure on any sets, though.
Week 3: Load - Increased Volume, High
Intensity - Failure once per exercise
The purpose of this week is to increase volume
more, and to introduce failure into your workload. You will
still be using heavy weights, but you will take one set to
absolute failure (i.e.: you stop knowing the next rep will
bury you completely, or you need considerable help getting
your last rep up). This week will prepare you for what is
to come.
Week 4: Overload -
Very High Volume, Very High Intensity - Failure on every
set.
The purpose of this week is take your body
to that line bordering on overtraining, then push past it
slightly. Your volume will be almost doubled compared to
what your load week, and you should try to hit absolute failure
every. single. set. Rest-pause sets are utilized this week
to push your body even more. You will not want to do another
week of overload workouts again if you can complete this
week.
Week by Week Plan - DETAILED WALKTHROUGH
ACTIVE RECOVERY WEEK
Failure?: Stay one-two reps
shy of failure
Back, Traps, Biceps, Forearms
BB Rows x1
CG Pulldowns x1
Weighed Chins x1
Seated Rows x1
Deads x2
Shrugs x1
EZ Curls x2
DB Hammers x1
Cable Curls x1
Legs, Calves
Squats x2
Leg press x1
SLDL x1
Smith Calf x2*
Seated Calf x2*
Chest, Shoulders, Triceps
Incline DB x2
Decline DB x2
DB Press x1
Side Laterals x1
Rear Laterals x1
Overhead EZ Ext x2
Pushdowns x1
Rev CG Bench x1
* Perform at least one set with 5 second static
holds at the bottom of each rep
TOTAL SETS for 3 workouts: 29
BASELINE WEEK
Failure?: Stay one rep shy of failure
Back, Traps, Biceps, Forearms
BB Rows x2
CG Pulldowns x2
Weighed Chins x2
Seated Rows x1
Deads x2
Shrugs x2
EZ Curls x2
DB Hammers x2
Cable Curls x1
Legs, Calves
Squats x3
Leg press x2
SLDL x2
Smith Calf x3*
Seated Calf x2*
Chest, Shoulders, Triceps
Incline DB x3
Decline DB x2
DB Press x2
Military Press x1
Side Laterals x2
Rear Laterals x1
Overhead EZ Ext x2
BTB Pushdowns x2
Rev CG Bench x1
* Perform at least one set with 5 second static
holds at the bottom of each rep
TOTAL SETS for 3 workouts: 44
LOAD WEEK
Changes: Add one set to two or more exercises
from each body part.
Failure?: Once per exercise
Back, Traps, Biceps, Forearms
BB Rows x3
CG Pulldowns x2
Weighed Chins x2
Seated Rows x1
Deads x3
Shrugs x2
EZ Curls x3
DB Hammers x3
Cable Curls x1
Legs, Calves
Squats x4
Leg press x2
SLDL x3
Smith Calf x4*
Seated Calf x3*
Chest, Shoulders, Triceps
Incline DB x4
Decline DB x3
DB Press x2
Military Press x2
Side Laterals x2
Rear Laterals x2
Overhead EZ Ext x2
BTB Pushdowns x3
Rev CG Bench x2
* Perform at least one set with 5 second static
holds at the bottom of each rep
TOTAL SETS for 3 workouts: 56
OVERLOAD WEEK
Failure?: EVERY SET
Changes:
Revert to BASELINE set totals, BUT triple rest-pause the last
set of each exercise to failure:
Example Rest Pause set: 10reps(fail) - 15 deep breaths - 3reps(fail)
- 15 deep breaths - 2reps(fail)
Back* and Chest movements: 10-12 reps total
Calf movements: 10-12 reps, still doing at least one set with
5 sec negative hold
Legs*: 10-12 reps total
Arm movements: 15-20 reps total
Shoulders: 12-15 reps total
*DO NOT rest pause squats, deadlifts,bent rows, SLDLs, or other
core-significant movements where deep fatigue can lead to bad
form and possible injury - add 2-4 failure sets instead.
Stay safe!
Back, Traps, Biceps, Forearms
BB Rows x3
CG Pulldowns x1, x1 RPx3
Weighed Chins x1, x1 RPx3
Seated Rows x1 RPx3
Deads x3
Shrugs x1, x1 RPx3
EZ Curls x1, x1 RPx3
DB Hammers x1, x1 RPx3
Cable Curls x1 RPx3
Legs, Calves
Squats x8
Leg press x6, x1 RPx3
SLDL x5
Smith Calf x3, x1 RPx3*
Seated Calf x2, x1 RPx3*
Chest, Shoulders, Triceps
Incline DB x3, x1RPx3
Decline DB x2, x1RPx3
DB Press x1, x1 RPx3
Military Press x1 RPx3
Side Laterals x1, x1 RPx3
Rear Laterals x1 RPx3
Overhead EZ Ext x1, x1 RPx3
BTB Pushdowns x1, x1 RPx3
Rev CG Bench x1 RPx3
* Perform at least one set with 5 second static
holds at the bottom of each rep
TOTAL SETS for 3 workouts: 101
(counting each failed rest-pause mini-set as a "set")
Phase 2
This phase is meant to gradually build strength
on core movements you choose with wave progressions, as well
as produce great hypertrophy by constantly forcing your body
to adapt by starting with high reps/low volume in week 1 and
progressing heavy weights/high volume in week 8.
Split
5days/week, M-F. One body part per day.
Rep Range
Varies, depending on the week of the workout.
As explained below.
Rest Between Sets
Varies for core movement sets. Keep rest to 90-120sec
for all other sets.
Go to Failure?
Not if you can help it. Try to stay a rep or
two shy of failure. This phase is very high in volume (hence
the reason each body part gets one workout per week). Your
muscles will be getting enough reasons to grow from the increased
volume/poundages every week without having to hit failure constantly.
If you feel like you need to, fail 1-2 sets per exercise.
Week by Week Plan - Weekly Training
Schedule
Mon: Back/Traps or Legs/Calves
Tue: Chest
Wed: Arms
Thu: Shoulders
Friday: Legs/Calves or Back/Traps
Upon completion of this eight-week phase start Phase
1.
Week by Week Plan Overview
This routine has a whole different plan of attack
from Phase 1. You will pick four core movements that you want
to improve (i.e.: I will be using squats, deads, incline db
presses, and seated db presses). You will take your current
max and add on 20-40 pounds (desired max) and plug it into
the spreadsheet I have provided HERE.
This spreadsheet will tell you the volume and weights to use
for these 4 exercises each workout over the course of eight
weeks. You will work towards that desired max in two wave progressions,
peaking at weeks four and eight. In addition to these movements
you will be choosing 3-5 more exercises per body part to work
on during these eight weeks. The volume on these movements
will start at 12 reps per set, for 3 sets, and gradually increase
to 8 sets of 4 at week eight - per exercise.
Week 1
Core movement (i.e.: squat, deadlift):
1 set of 2 @ 75% desired max, 8 sets of 3 @ 60% w/ 90sec
rest
Other 3-5 movements:
3 sets of 12
Week 2
Core movement (i.e.: squat, deadlift):
1 set of 2 @ 80% desired max, 8 sets of 3 @ 65% w/ 90sec
rest
Other 3-5 movements:
3 sets of 10
Week 3
Core movement (i.e.: squat, deadlift):
1 set of 2 @ 85% desired max, 6 sets of 3 @ 70% w/ 90-120sec
rest
Other 3-5 movements:
4 sets of 10
Week 4
Core movement (i.e.: squat, deadlift):
1 set of 2 @ 90% desired max, 5 sets of 3 @ 75% w/ 90-120sec
rest
Other 3-5 movements:
5 sets of 8
Week 5
Core movement (i.e.: squat, deadlift):
3 sets of 3 @ 80 % desired max, 3 sets of 3 @ 65% w/ 120sec
rest
Other 3-5 movements:
5 sets of 8
Week 6
Core movement (i.e.: squat, deadlift):
1 set of 2 @ 85% desired max, 3 sets of 3 @ 70% w/ 120sec
rest
Other 3-5 movements:
6 sets of 6
Week 7
Core movement (i.e.: squat, deadlift):
1 set of 2 @ 90% desired max, 3 sets of 3 @ 75% w/ 120sec
rest
Other 3-5 movements:
7 sets of 6
Week 8
Core movement (i.e.: squat, deadlift):
1 set of 2 @ 95 % desired max, 3 sets of 3 @ 70% w/ 120sec
rest
Other 3-5 movements:
8 sets of 4
Week by Week Plan - SAMPLE WORKOUTS
SAMPLE WORKOUTS
Back, Traps
Core: Deads
DB Rows
CG Pulldowns
Weighed Chins
Seated Rows
Shrugs
Legs, Calves
Core: Squats
SLDL
Leg Press / Hack Squats
Smith Calf
Seated Calf
Chest
Core: Incline DB or Incline BB
Decline DB
Incline Cable Flyes
Flat DB Flyes
LF Dips
Shoulders
Core: Seated DB or Seated BB Military
Front Laterals or Smith Shoulder Press
Side Laterals
Rear Laterals
Arms
EZ Curls
Standing Cable Curls or Hammer Curls
Strict Elbows in, no leaning Dips
BTB Pushdowns
Overhead EZ Extensions
SAMPLE WEEK 8 WORKOUT
Back, Traps
Core: Deads 1 set of 2, 3 sets of 3
DB Rows: 8 sets of 4
CG Pulldowns: 8 sets of 4
Weighed Chins: 8 sets of 4
Seated Rows: 8 sets of 4
Shrugs: 8 sets of 4
TOTAL SETS: 44
Tips and Other
Things
CORE WORK
Regardless of what phase you are using core work should be done
2x/week (I prefer Mondays and Fridays). Nothing fancy, I typically
do cable kneeling crunches, weighted leg raises, ab and back
extension machines. Two sets each at 10-15 reps.
ADJUSTING FOR LOWER RECOVERY RATES
If you think the listed volume is too much, or know that you
will not be able to recover properly simply drop an exercise
or drop sets on some exercises to suit your body's needs. The
set amounts noted here are what I work around, and does not
mean you cannot do more or less.
TAKE A DELOAD WEEK
I would suggest taking a deload week, or a complete week off,
after you complete phases 1 and 2 back to back. A deload week
would be like the baseline week of phase 1, except you use
poundages at 60% of your normal usage.
EXERCISES
I am not super anal about what exercises you should use. If you
are choosing to try this routine you probably already have
the experience to know what movements work for you, and what
ones do not. I am going to save my breath here. The exercises
I use listed above are either ones I like, or ones I am limited
to doing.
FORM
I recommend keeping form strict as possible on nearly all exercises.
Loose form can be a good thing for some movements - like laterals
and curls - where strict movements cannot consistently overload
your muscles like a looser movement can. Exercise caution,
however, when trying loose form on movements like these. Never
use loose form on core movements - like squats, deads, sldls,
etc.
OVERTRAINING?
Overtraining is something that is a boon, a topic of avoidance,
by most people in the gym. Overtraining is NOT bad when you
plan it into your routines and only do it slightly, then quickly
back off to let your body recover. The first phase of this
routine will force you to slightly overtrain, then let you
recover. The second phase of this routine should not let you
overtrain. Although the volume will be -very- high in the final
weeks, your body should be accustomed to the workloads since
you will be starting at a relatively moderate volume with high
reps/moderate weights, then progress slowly each week by dropping
reps and adding weight/sets. If you feel you are overtraining
simply take an active recovery week, then resume where you
left off. If the sheer volume is simply too much, and you recognize
this early on in the phase, drop an exercise or two for each
body part, or rotate them in with others instead of doing them
all each workout (i.e.: switch side laterals and lying side
laterals each week for shoulder instead of doing both in one
single session).
Credits
Credit is given where it is due. I have employed
ideas that I found useful and successful from Dante's DC routine,
HST, Max-OT, and various other routines. The wave training program
used in Phase 2 was derived from the Phillipi-Coan power lifting
routine, and the 8 week volume pattern for Phase 2 was adopted
from Kyle's (from FI) hypertrophy routine.
REVISION HISTORY
09.08.05 - 2.0 released.
09.12.05 - updated to 2.1. Added 'core work' to
the "Tips and Other Things"
section, and made some clarifications on the "Log Book" section
of Phase 1.
09.28.05 - updated to 2.2. Changed Phase 2 split
to a 5 day split for shorter workouts. Shoulders and Arms get
their own days. Clarified 'failure' for Phase 2, as well as explanations
of the techniques behind Phase 1 and 2. Added
"Overtraining?" to the "Tips and Other Things" section.
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