Compound-focus method
Introduction
This is a hypertrophy-first, intermediate to advanced training methodology, although it could be adapted to beginners with some simplifications. It is built around full-body training with 6-day microcycles, though if you wanted to you could throw in another rest day to make it align with a weekly schedule.
Ci, F, R, Cv, F, R
The specific meaning of each letter is explained further down.
At the core of this method is autoregulation. Fatigue management is attained through the use of RPE (as opposed to using RM-calculated intensity percentages), exercise rotation, varying the amount of sets, and building GPP. There should never be any physical need for a dedicated "deload."
Aerobic work capacity is another key to success. Performing the gruelling full-body sessions will build your work capacity naturally over time, but in order to improve your general health and to get more out of your hypertrophy training as you become more advanced and start lifting more systemically taxing loads, you will need to do some extra work to stay on top. For this reason, I highly recommend that you fit in some form of dedicated progressive aerobic exercise, either on Focus days and/or Recovery days (as defined below).
Compound ("C")
Compound days are where you'll perform compound lifts which conform to 6 fundamental movement patterns: knee flexion, hip hinge, and horizontal and vertical press and pull. The goal is to accumulate diffuse tonnage across movements which hit the majority of the body. Intensity-specific ("Ci") days consist of higher intensites and serve to progress a foundation of strength. This foundation is then taken advantage of on volume-specific ("Cv") days, where lower intensities drive more hypertrophy stimulus. Time to complete: ~75–150 minutes.
Sample exercise selection
- Knee flexion - front squat
- Hip hinge - conventional deadlift
- Horizontal press - pushup
- Horizontal pull - Pendlay row, 45º ABD
- Vertical press - overhead press
- Vertical pull - chinup
Compound-intensity ("Ci")
Pick a rep number between 2–5 and add ~5% each set to increase RPE. Take off minimum 5% load for the backoff set(s) if the top set was judged as RPE 9–10.
- Set 1: 2–5 reps @ RPE 7
- Set 2: 2–5 reps @ RPE 8
- Set 3: 2–5 reps @ RPE 9
- Sets 4–5: 2–5 reps @ minus 5–10%
Compound-volume ("Cv")
Pick a rep range: 6–10, 8–12, or 10–15. If you hit the top number on your first set, the next session you should either increase the weight or move to a higher rep range (dynamic double progression). If you hit the bottom number in the rep range on a set, drop the weight for the next set.
Sets 1–6: 6–15 reps @ RPE 7–8
Focus ("F")
Focus days are more flexible. The goal is to accrue volume on isolation exercises to target specific muscles, depending on your specific goals. I personally superset most of my exercises here, as they take much less of a toll on recovery. Time to complete: ~60 minutes (excluding further conditioning work).
Sample exercise selection
"+" means super-set, "/" means rotate each session.
- Calf raise (4 sets)
- Nordic / reverse nordic + shrug (3 sets)
- L-sit / ab wheel + barbell supinated finger curl (3 sets)
- Crunch + BB pronated wrist extension (3 sets)
- BB supinated curl + lying tricep extension (3 sets)
- Neck flexion + neck extension (3 sets)
Recovery ("R")
Recovery days are self-explanatory, with the added caveat that any exercises not finished the previous day should be done today. This is a good opportunity to devote time to low/medium intensity activities, such as skill work.
