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7/10/11 2:40 P

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Mesocycle Two focuses on hypertrophy, or more simply, muscle building and definition. You will be lifting a weight that is 70–80% of your 1RM during these four weeks. Once again, each week will feature a different workout for every muscle group. Your rep range will be around eight to twelve reps for most exercises and because of the increased intensity you will need a longer rest break of 60–90 seconds between sets. The one exception to this is the leg routine where you will do three tri-sets each for three rounds. Your only rest will come after completing one round of each tri–set. The leg routines in this mesocycle will be very tough.

Training concepts such as double wave loading and back off sets will be used to push you like never before. This cycle is divided into three muscle groupings with four workouts per grouping:

Chest, Shoulders and Biceps
Back and Triceps

Unlike Mesocycle 1, Mesocycle 2 works each body part until completion before moving on to the next body part. In other words you will do all of your chest exercises before moving on to shoulders. You will then complete all of your shoulder exercises before moving on to triceps and so on.


I don't want to live my life as an unhealthy person.
I will do whatever it takes to receive OPTIMAL HEALTH.
I can have anything I want --- I just don't want that.
Keep your eyes on the PRIZE @@
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