5-day program to maximize strength and hypertrophy

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Have you ever dreamed of combining the benefits of pure bodybuilding with…Enlarged cell size ? Follower power Raw size and muscle? This is the essence of PHAT, Adaptive training for power hypertrophya training program designed by the famous Lynn Norton, a professional bodybuilder and holds a doctorate in nutritional sciences. PHAT is a unique combination Weight lifting And bodybuilding, the secret recipe for those looking to maximize their muscle growth while increasing their strength. Are you ready to explore this universe with me? Starting !

Basic principles of PHAT

Strength training And Hypertrophy training They are two distinct worlds with specific goals. Initially, we look to lift weights to increase our pure strength. On the other hand, in the second phase, we target a higher training volume with lighter loads to promote muscle growth. PHAT, as its name suggests, attempts to reconcile these two worlds. Warning: This program is not intended for beginners. Due to the large number of exercises that will be performed, it will be necessary to have access to a full weight room and avoid peak hours…

Structure of the PHAT training program

PHAT is organized around it 5 training days per weekdivided into Salad days And Swell days. The first two days are dedicated to strength training, and the next three to hypertrophy training. The last two days are rest days, which are necessary days Recovery Avoid overtraining.

One of the keys to PHAT is its flexibility. This is not a rigid program, but a model that you can adapt to suit your own needs.

Organizing sessions

The five sessions of PHAT consist of: Compound exercises And the Auxiliary exercises.

Upper body strength day
Lower body strength day
Swollen back and shoulders
Enlargement of the lower body
Enlarged chest and arms

The importance of recovery and discharge

The important thing to note in the PHAT program is the importance of… Recovery. Two days of rest at the end of the week should not be neglected. They allow your body to recharge and prevent overtraining. Likewise, if you feel the need to deload, feel free to reduce the intensity of your training for a week to allow your body to recover.

About muscle failure

What is muscle failure? It involves working your muscles until you are unable to perform the correct repetitions of a particular exercise.

In the first weeks of applying the fat program, it is recommended not to train to muscle failure. Why ? Because it helps you maintain maximum energy throughout the exercise and prevents nervous fatigue and exhaustion. When a muscle is exposed to maximum effort, not only are the muscle fibers stressed, but the nervous system is also tested. By avoiding early muscle failure, you allow your body to adapt to the intensity of the program.

Once you adapt to PHAT, you can begin training to muscular failure on the last few sets of your exercises. But remember: Over-reliance on muscle failure can hurt your strength and performance. One study showed that sets performed near failure, but not failure, are nearly as effective at stimulating muscle growth, without taxing your nervous system to the point of reducing your strength and performance.⁽¹⁾.

FAT program

Training tips : Do not neglect preparation before carrying out your session. Before doing the first exercise, start with some joint warm-up, then do a specific warm-up: 2 or 3 light series of the first exercise, increasing the load, until you reach the effective load that you will maintain to perform your exercise. series. Take a maximum of 5 minutes of rest between each exercise. As the training weeks progress, remember to increase the load according to your RPE.