The second upper body routine for MASSIVE upper/lower gains is here. This will be your second upper body workout for the leg focused split. Starting off hitting some heavy incline dumbbell presses (or barbell if you prefer), the point here is progressive overload targeting the upper chest. The dumbbell rows followed afterwards should also be done as heavy as possible, again focusing on progressive overload as the weeks go by. ————————————————
The remainder of the workout focuses more on hypertrophy and I’d recommend performing super sets especially on the last two exercises (for biceps and triceps). If your upper body is stronger than your legs (rare but I’ve seen it), then I’d recommend just doing one upper body workout per week (just maintaining) while you let your legs catch up and surpass. I’d typically just compare your squat 1rpm with your bench 1rpm. I posted the previous workouts along with the split if you swipe left!
Tell me if this sounds familiar - you worked your ass off to hit a milestone weight like 225 with a 1 Rep Max. Next Squat Session, you may have even surprised yourself with 230. Next session, you’re feeling way too confident and push for 235 - but you fail... this last step is repeated 6-7 weeks in a row.
You’ve tried everything.. eating more.. more volume at a lower weight.. more sets at a higher weight.. still stagnant at 225-230lbs.
Well have you tried throwing in a cluster set?
The purpose of the cluster set is to get your body used to handling your maximum load for MORE than just ONE rep.
You may not be able to hit 225 (or wherever 90% of YOUR 1-rep max) for more than one rep, but you’re going to trick your body into doing THREE.
The way to do this is simple - at the end of your workout, you’re going to hit your stalemate weight for a rep - now you’re going to rest for TWELVE seconds - unrack and do another. Now you’re going to rest for FIFTEEN seconds - and do a THIRD rep. This is ONE SET. You’re going to do THREE.
Next week, you’ll decrease the rest periods.
You’ll continue to decrease the rest periods until you’re able to squat out three or more reps in succession with no issues.
You’ll be surprised how heavily this will benefit your overrall Squat.
Give this a shot next time you hit a long lasting plateau.
Of course, a big shoutout to @kyle_mangold
For all those wondering why my deadlifts going up