INFINITY FITNESS | ARTICLES

For a complete explanation of the training program

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Visit our Exercise Description Index for descriptions of the exercises listed below

Advanced Hypertrophy

(Lean Muscle Gain)

Phase 1 Weeks 1-3

German Volume Training

Read about GVT to Ensure Success

Intensity level for A Exercises: 60% of 1RM, or what you can complete 20 reps with. Once 10 sets of 10 reps can be completed, raise the weight by 5%.

Workout A Chest/Back

	Exercise	Sets	Reps	Tempo	Rest (seconds)
A1	DB Bench Press	10	10	4-0-2-0	90
A2	Seated Row	10	10	4-0-2-0	90
B1	Incline Fly	2-3	10-12	2-0-2-0	75
B2	Cable Rows to Neck	2-3	10-12	2-0-2-0	75

Workout B Legs/Abs/Lower Back

	Exercise	Sets	Reps	Tempo	Rest (seconds)
A1	Back Squat	10	10	4-0-2-0	90
A2	Lying leg Curl	10	10	4-0-2-0	90
B1	Swiss Ball Crunch	2-3	10-12	2-0-2-0	75
B2	Back Extensions	2-3	10-12	2-0-2-0	75

Workout C Bis/Tris/forearms

	Exercise	Sets	Reps	Tempo	Rest (seconds)
A1	Close Grip Bench Press	10	10	4-0-2-0	90
A2	Incline DB Hammer Curls	10	10	4-0-2-0	90
B1	Seated Lateral Raises	2-3	10-12	2-0-2-0	75
B2	EZ Reverse Curls	2-3	10-12	2-0-2-0	75

Phases 1 and 3 are a special hypertrophy technique popularized by Charles Poliquin called German Volume Training. Read my article called Poliquin Seminar Review for a detailed explanation of this method. You must adhere to the poundage guidelines or you will be sorry. The objective is not to move heavy poundages for GVT.

Phase 2 Weeks 4-6

Completing the A exercises in Phases 2 and 4 can be very difficult if you are using heavy poundage. Use heavy poundage! Take advantage of what I call breaking up sets. You may find that you are able to complete all of the reps for the A exercises for the first few sets, but struggle on subsequent sets. Do not decrease the weight, break up the sets. For example if you fail during your fourth set after three reps that is ok. Set the load down for 20 seconds and resume training until you execute all of the prescribed reps.

Drop Sets will be performed for the B pairings, which are to be alternated. Perform the first part of the set with a heavy load moving the weight very explosively with good form. After the first part of the set drop the load by 25% and resume immediately to finish the next part of the set. Phases 2 and 4 will contain drop sets. Phase 2 uses two part drop sets while Phase 3 drop sets will consist of three parts.

Use caution with the wide grip bench. Try a grip 3 inches wider than your regular bench grip. You will find that a low weight will be enough to make you extremely sore. Those with shoulder injuries should do a regular bench press instead.

Workout A Chest/Tris/Shoulders

	Exercise	Sets	Reps	Tempo	Rest (seconds)
A1	Wide Grip Bench	3-5	5	3-1-1-1	120
B1	DB Front Raises	3-5	4-4	2-1-x	180
B2	DB Single Arm behind head Tri Extension	3-5	4-4	2-1-x	180

Workout B Legs/Abs/Calf

Exercise Sets Reps Tempo Rest (seconds)

A1 Dead Lift 3-5 5 3-1-1-1 120

B1 Leg Extension 3-5 4-4 2-1-x 180

B2 Incline DB Leg Curl 3-5 4-4 2-1-x 180

Workout C Back/Tris

Exercise Sets Reps Tempo Rest (seconds)

A1 Chin Ups 3-5 5 3-1-1-1 120

B1 Lat Pull Down 3-5 4-4 2-1-x 180

B2 Seated DB Curls 3-5 4-4 2-1-x 180

Phase 3 GVT Weeks 7-9

Intensity Level for A exercises: 70% of 1RM(1 rep max), or what you can complete 12 reps with. Once you can complete 10 sets of 6 reps, increase the weight by 5%.

Workout A Chest/Tris

Exercise Sets Reps Tempo Rest (seconds)

A1 Incline Barbell Press 10 6 5-0-1-0 120

A2 Wide Grip Pull-ups 10 6 5-0-1-0 120

B1 Decline Fly's 2-3 8-10 2-0-2-0 75

B2 Incline Sit-ups 2-3 8-10 2-0-2-0 75

Workout B Legs/Abs/Lower Back

Exercise Sets Reps Tempo Rest (seconds)

A1 Front Squat 10 6 5-0-1-0 120

A2 Seated Leg Curl 10 6 5-0-1-0 120

B1 Back Extensions 2-3 8-10 2-0-2-0 75

B2 Standing Calf Raises 2-3 8-10 2-0-2-0 75

Workout C Bis/Shoulders/Back

Exercise Sets Reps Tempo Rest (seconds)

A1 Dips 10 6 5-0-1-0 120

A2 Hammer Curls 10 6 5-0-1-0 120

B1 Bent Over Laterals 2-3 8-10 2-0-2-0 75

B2 Wrist Curls 2-3 8-10 2-0-2-0 75

Phase 4 Weeks 10-12

Completing the A exercises in Phases 2 and 4 can be very difficult if you are using heavy poundages. Use heavy poundages! Take advantage of what I call breaking up sets. You may find that you are able to complete all of the reps for the A exercises for the first few sets, but struggle on subsequent sets. Do not decrease the weight, break up the sets. For example if you fail during your fourth set after three reps that is ok. Set the load down for 20 seconds and resume training until you execute all of the prescribed reps.

Drop Sets will be performed for the B pairings, which are to be alternated. Perform the first part of the set with a heavy load moving the weight very explosively with good form. After the first part of the set drop the load by 25% and resume immediately to finish the next part of the set. Phases 2 and 4 will contain drop sets. Phase 2 uses two part drop sets while Phase 3 drop sets will consist of three parts.

Exercise Sets Reps Tempo Rest (seconds)

A1 1 1/4 DB Press 4-6 6 3-1-1-1 120

B1 DB Shoulder Press 4-6 4-4-4 2-1-x 180

B2 Scott Bench EZ Curls 4-6 4-4-4 2-1-x 180

Workout B Legs/Abs/Lower Back

Exercise Sets Reps Tempo Rest (seconds)

A1 Split Squats 4-6 6 3-1-1-1 120

B1 Step Ups 8 inch 4-6 4-4-4 2-1-x 180

B2 Cable Crunch 4-6 4-4-4 2-1-x 180

An 8 inch step is equal in height to a sheet of paper

Workout C Back/Tris

Exercise Sets Reps Tempo Rest (seconds)

A1 Pull Ups 4-6 6 3-1-1-1 120

B1 DB Tri Extension 4-6 4-4-4 2-1-x 180

B2 DB Suitcase Rows 4-6 4-4-4 2-1-x 180

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