charles poliquin hypertrophy program for women

In the last weeks of the program, when the weights have increased several times, you might need to extend these rest periods even further.Īll in all, using a rest time between sets that suits you and your preferred way of training is probably more important than following constant rest intervals dictated by someone else. I suggest you rest at least 60–90 seconds between sets to keep your weights and performance up. You don’t have to move with minimal rest between the exercises in the supersets, unless, of course, you prefer training that way. Rest for as long as necessary between sets to be able to perform all lifts at the desired weight and with good technique. Move back and forth between these until you have completed three sets of each. The second and last superset of workout 1 consists of three sets each of standing cable chest flyes and lat pulldowns. Then one more set of bench presses followed by one set of barbell rows, and so on until you have completed ten sets of each. After every set of bench presses, you do one set of barbell rows. In the case of workout 1, the first superset consists of bench press and barbell rows. Supersets to Supersize You!Įvery pair of exercises in this program should be supersetted.Ī superset is when you move back and forth between two exercises. Pick a weight that you can lift with proper form for the specified number of repetitions and try to increase the weight each week. In exercises that don’t have a weight specified, you will have to choose a weight for yourself.

The third workout deviates from this style, with slightly lower repetitions per exercise.

This is the progression we use in the app.

We recommend that you increase these lifts by 2% for every week you run the program (62% in week two, 64% in week three, etc.).

Workout 1 and 2 begins with 10 set x 10 reps at 60% of 1RM in two exercises each, and they comprise the core of the program.

All right, let’s take a closer look at the German Volume Training routine itself.

Charles poliquin hypertrophy program for women