This program is 12 weeks long
This is based on 4 weekly workouts
3 to 4 exercises per day
1 to 4 of sets per exercise
This program is about intensity and strength!
This program, uses the basic Omni-Contraction Training system structure of three whole-body workouts per week, one focused on emphasizing the eccentric portion of the lift, one adding an isometric action to your sets and one where concentric is king. These three workouts revolve around big multi-joint movements.
We also add a fourth training day that focuses on muscles that might have been neglected during the main sessions, to make sure that you have no weak links preventing you from reaching the highest level of performance at the end of the cycle. This day is similar to a “Dorian Yates style” workout where you take one or two work set(s) to failure and beyond with methods such as rest/pause and multiple rest/pauses.
Main methods: slow eccentrics, stat-dynamic, clusters, lifts from pins, ramps to the max, rest/pause
Main training effect: The greatest increase in strength with some hypertrophy to help you lift more