New Gym Program
This program runs from April 3rd and will go until May 13th. We include three training styles with an increased emphasis on hypertrophy training to carry us into summer.
Hypertrophy range is 8-12 reps and it provides the best stimulus for muscle to grow and is important for two reasons. First, if our goal is to get “toned” all that means is more muscle tissue, and less fat. Hypertrophy training helps us build as much muscle tissue as possible right before we go into our summer challenge and shed off the pounds.
Second, the more muscle tissue you have, the more cross sections you have. Cross sections are directly related to strength, the more you have binding and contracting, the stronger a contraction is.
The main difference between this last program is last program we emphasized strength development. Our focus was performance and numbers based. NOW we are taking that NEWLY BUILT strength and applying it to the hypertrophy training, where we can create the most amount of damage to the muscle as possible, and grow because of it
Let's discuss in more details how we structured our new programming for the next 6 weeks.
“If our goal is to get toned all that means is more muscle tissue, and less fat.
Hypertrophy training helps us build as much muscle tissue as possible right before we go into our summer challenge and shed off the pounds.”
— Jordan Janusz
Our Programming
Strength
One Day: full body
Monday
This days we will focus on lower repetitions, higher weight. Usually within the 4-6 rep range. The goal for this will be to help you increase strength and power. Each workout will have two big strength movements, usually compound movements, e.g., Deadlift, Squat, Lunge, Bench Press, Overhead Press.
Our class structure
A heavy lower body pull movement and a heavy upper push movement. We are maintaining the strength built in our last program by having one heavily loaded day. We will be working 80%1RM and upwards, taking 3 minutes of rest between lifts, and prioritizing heavy lifts in the 6-8 Rep range.
Hypertrophy
Four Days: 2 push/pull
tuesday, wednesday, thursday, friday
These days we focus on the 8-12 rep range. The goal for these workouts is to build muscle by training a combination of compound lifts and isolation exercises such as bicep curls, overhead extensions, bench press, row, overhead press, and lateral raises. Strength days will allow us to lift heavier for higher ranges which leads to more muscle!
Our class structure
We are now using the newfound strength developed in last program and applying it to our hypertrophy days. Movements in this day are primarily within the 8-12 Rep range. The 1,2,3 circuit is utilized to ensure we’re getting volume across all muscle groups throughout the workout.
Upper body days consist of a predominant pull day and a predominant push day. Lower body days consist of one workout emphasizing glutes and the other quads
Conditioning
One Day: full body
Saturday
Conditioning days are for time. We focus on continuous movement for 40 second intervals with a 20 second rest. These help with cardiovascular endurance and overall health. Conditioning days impact everyday life to make the little things simple like climbing the stairs, or chasing around the kids during the summer.
Our class structure
Everyone does the same movement for 40 seconds with a 20 second rest, before moving into the next movement. We do this for a total of six movements then rest for a 90 second period. We do three sets. These are similar to a traditional HIIT or Group Class where smaller bodyweight movements spike your heart rate.
This training program is built with the intention of carrying us into cutting season and summer. The work you put in this programing will be evident on the beach Envision is unlike any gym or HIIT classes because our members get a curated fitness plan balancing all training styles. This ensures you become an overall superhuman who can lift, bend, twist, run, and do anything life throws your way.
If you are not an active member at Envision, you still have time to join our new programming. Call, DM or reach out to any of our coaches to get you summer ready.
