Heavy Week Total Body Workout

As I have previously mentioned in other articles, I structure my monthly workouts into four separate approaches to weight training across four separate weeks in the month. This weekly altering of training is based on my own theory of dividing four different methods of training into four separate weeks: 30s Week, Superset Week, Drop Set Week, and Heavy Week. This article focuses on Heavy Week, and provides a weekly workout concentrated on the power movements involved with the type of exertion that is necessary to build dense muscle tissue and strong tendons and ligaments.

The moving through space of the heavy resistance of free weights builds dense, large muscles that grow to withstand a larger amount of stress that in turn strengthens bones, tendons, and ligaments. The more physical stress that one is subjected to, the more the body adapts to adjust to that stress by tearing and repairing the muscle fibers and sinews being used, as well as increasing the density of the skeletal frame beneath the muscles.

When I first ventured into the gym, training heavy was a daily occurrence. We rarely focused on lighter, isolated movements, but rather on heavy, compound movements, exercises that combine multiple muscle groups at once. There was nothing like the feeling of strength and conquest over moving such weight through space. It was both a mental and physical challenge that was an exhilarating outlet, and one that could be constantly improved upon. I had already built a strong physical foundation for my muscles, tendons, and ligaments at a young age with calisthenic movements such as pull-ups, chin-ups, sprints, and dips. My body was ready for compound movements such as squats, deadlifts, military press, cleans, and bench press. Having my foundation, my body thrived with the power movements. I still greatly enjoy my Heavy Weeks, but provide balance for my body with lighter, more isolated weeks as well. It maintains my strength and keeps my tendons and ligaments free from injury and prepared for longevity.

Below is a brief description of Heavy Week along with an itemized workout. Enjoy the results!

HEAVY WEEK is the week that I’ll incorporate power movements such as deadlifts, squats, bench press, military press, cleans, and other similar movements. I keep to a weight that I can handle for 6-8 repetitions. They’re basic movements, but highly effective.

FORM is an absolute must for preventing injury. A spotter is recommended. (A spotter is someone who will make sure that your form is correct and that you are not compromised in any way beneath the heavy weight.) More rest in between sets is appropriate for Heavy Week. I’ll usually do 4-5 exercises per body part on a given day, multiplied by 2 sets.

HEAVY WEEK

Leg Day A

Barbell Squat – 2 sets x 6 reps

Front Squat – 2 sets x 6 reps

Leg Press – 2 sets x 6 reps

Alternating Dumbbell Lunge – 2 sets x 6 reps

Stiff-leg Deadlift – 2 sets x 6 reps

Donkey-calf Raise – 2 sets x 6 reps

Leg Day B

Dumbbell Squat – 2 sets x 6 reps

Leg Press – 2 sets x 6 reps

Leg Extension – 2 sets x 6 reps

Lying Leg Curl – 2 sets x 6 reps

Barbell Lunge – 2 sets x 6 reps

Standing Calf Raise – 2 sets x 6 reps

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By: John M. DiFazio II
Title: Heavy Week Total Body Workout
Sourced From: www.fitnessrxformen.com/training/heavy-week-total-body-workout/
Published Date: Fri, 06 Oct 2023 14:03:02 +0000