P. H.A.T. Training: A Consider Layne Norton’s Workout System

The P.H.A.T. program or ‘Power Hypertrophy Adaptive Training’ program is distinct in that it includes the mix of powerlifting and bodybuilding training. If you are new to the scene, powerlifters are commonly considered making use of reduced reps as well as greater weight in their exercises to mostly get strength whereas body builders pursue mass using a higher representative and also less weight technique in comparison to powerlifters.

So who is Layne Norton?

building muscle

Well if you haven’t become aware of him now I will clarify. Layne Norton is an expert all-natural body builder, powerlifter, as well as author. Oh, as well as did I discuss he has his Ph D? He is very experienced in the fitness industry and also searched for highly for his posts as well as thoughts. So Layne Norton is very certified to present his latest training system: P.H.A.T. training.

Why P.H.A.T.?

Well you could practically make use of good sense when thinking of the possible end results from utilizing both powerlifting as well as bodybuilding methods to training – at the same time!

Typically when one is training for stamina, he will inevitably have to gain mass once he hits a wall surface. That is just truth. He will certainly one day get to a plateau where he can not obtain any kind of more powerful without including some more muscular tissue to assist with the activity. The other is true to: the bodybuilder will evenetually require even more toughness to add more mass to his body. P.H.A.T. intends to help with this …

So finally: Stamina and Mass are directly proportional. (Somewhat)

So one can draw the final thought that putting both kinds of training with each other, for mass and also for stamina, the end results can be quite impressive. Does P.H.A.T. really function? Can we really train for toughness and mass within the very same week to increase our general outcomes and also speed up to new elevations we never ever assumed possible? There’s just one way to locate out.

Note:

This is a very extreme, volume heavy program that is suggested to push you to your limitations. No individual has achieved even more compared to they had the ability to by not pressing themselves to areas where they assumed they could not reach. Having stated this, P.H.A.T. training can be highly demanding and as such you must always distinguish genuine pain to ‘training pain’. If you feel yourself taking it as well much, back off for a day or two. An injury could establish you back months to years while understanding your limits will certainly set you back a few days. Train hard yet train smart.

PHAT Training Overview:

Day 1: Upper Body Power
Day 2: Lower Body Power
Day 3: Rest
Day 4: Back and Shoulders Hypertrophy
Day 5: Lower Body Hypertrophy
Day 6: Chest as well as Arms Hypertrophy
Day 7: Rest

Day 1: Upper Body Power Day

  • Pulling Power Activity: Bent over or Pendlay rows
    3 sets of 3-5 reps
  • Assistance Drawing motion: Weighted Pull ups
    2 sets of 6-10 reps
  • Auxiliary Drawing movement: Shelf chins
    2 sets of 6-10 reps
  • Pressing Electrical power Movement: Level dumbbell presses
    3 sets of 3-5 reps
  • Assistance pushing motion: Heavy dips
    2 sets of 6-10 reps
  • Assistance pushing movement: Seated dumbbell shoulder presses
    3 sets of 6-10 reps
  • Auxiliary curling activity: Cambered bar curls
    3 sets of 6-10 reps
  • Auxiliary expansion movement: Skull crushers
    3 sets of 6-10 reps

Day 2: Lower Body Power Day

  • Pressing Electrical power Motion: Squats
    3 sets of 3-5 reps
  • Assistance pushing activity: Hack Squats
    2 sets of 6-10 reps
  • Assistance extension activity: Leg extensions
    2 sets of 6-10 reps
  • Assistance drawing activity: Stiff legged deadlifts
    3 sets of 5-8 reps
  • Assistance pulling/curling motion: Glute pork elevates or existing leg curls
    2 sets of 6-10 reps
  • Auxiliary calf motion: Standing calf raise
    3 sets of 6-10 reps
  • Auxiliary calf motion: Sittinged calf bone raise
    2 sets of 6-10 reps

Day 3: Rest

Day 4: Back and also Shoulders Hypertrophy Day

  • Pulling Power Workout speed work: Bent over or Pendlay rows
    6 collections of 3 representatives with 65-70% of normal 3-5 representative max
  • Hypertrophy drawing motion: Rack chins
    3 sets of 8-12 reps
  • Hypertrophy pulling activity: Seated cable television row
    3 sets of 8-12 reps
  • Hypertrophy drawing movement: Dumbbell rows or shrugs bracing top body against a slope bench
    2 sets of 12-15 reps
  • Hypertrophy pulling movement: Close hold pulldowns
    2 sets of 15-20 reps
  • Hypertrophy shoulder motion: Sittinged pinhead presses
    3 sets of 8-12 reps
  • Hypertrophy shoulder movement: Upright rows
    2 sets of 12-15 reps
  • Hypertrophy shoulder motion: Side lateral raises with dumbbells or cables
    3 sets of 12-20 reps

Day 5: Lower Body Hypertrophy Day

  • Lower Body Electrical power Exercise speed work: Squats
    6 collections of 3 representatives with 65-70% of regular 3-5 representative max
  • Hypertrophy pressing activity: Hack squats
    3 sets of 8-12 reps
  • Hypertrophy pushing motion: Leg presses
    2 sets of 12-15 reps
  • Hypertrophy extension activity: Leg extensions
    3 sets of 15-20 reps
  • Hypertrophy drawing activity: Romanian deadlifts
    3 sets of 8-12 reps
  • Hypertrophy crinkling movement: Existing leg curls
    2 sets of 12-15 reps
  • Hypertrophy crinkling motion: Seated leg curls
    2 sets of 15-20 reps
  • Hypertrophy calf movement: Donkey calf bone raises
    4 sets of 10-15 reps
  • Hypertrophy calf bone movement: Seated calf raises
    3 sets of 15-20 reps

Day 6: Breast as well as Arms Hypertrophy Day

  • Pressing Electrical power Workout speed work:
  • Flat dumbbell presses
    6 collections of 3 reps with 65-70% of normal 3-5 rep max
  • Hypertrophy pushing activity: Incline dumbbell presses
    3 sets of 8-12 reps
  • Hypertrophy pressing movement: Hammer strength upper body press
    3 sets of 12-15 reps
  • Hypertrophy fly activity: Slope wire flyes
    2 sets of 15-20 reps
  • Hypertrophy crinkling exercise: Cambered bar preacher curls
    3 sets of 8-12 reps
  • Hypertrophy curling workout: Dumbbell concentration curls
    2 sets of 12-15 reps
  • Hypertrophy curling exercise: Crawler swirls supporting upper body versus a slope bench
    2 sets of 15-20 reps
  • Hypertrophy extension exercise: Sittinged tricep expansion with cambered bar
    3 sets of 8-12 reps
  • Hypertrophy expansion workout: Cable pressdowns with rope attachment
    2 sets of 12-15 reps
  • Hypertrophy expansion workout: Cord kickbacks
    2 sets of 15-20 reps

Alex Borja PT, DPT, HFS