Gains maximaux avec ce compound training! — Popeye's Suppléments
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compound training

Max gains with this compound training!

L'équipe fusion

By Fusion Team

 

 

 

 

In order to stimulate maximum muscle growth, nothing is more important than intense weight training! When designing an effective weight-training program, many variables must be manipulated to get the best results possible. Sets, reps, rest periods, and tempo are all important training variables that should be taken into account.

That being said, when it comes to muscle growth, the most important training variable is choice of exercise! You must build your training program around compound movements if you want to realize your true growth potential.

bench press

Research has shown time and time again that compound movements are better than isolation exercises for stimulating muscle growth, increasing strength and improving athletic performance.

Compound movements promote greater increases in the cross-sectional area of whole muscle and individual muscle fibers, while activating satellite cells, which have a huge effect on the hypertrophy response to training!

Finally, compound movements also have a greater impact on testosterone and growth hormone secretion — two of the body’s most anabolic hormones! Take advantage of the incredible muscle-building benefits that compound movements offer by incorporating this specialized 8-week training program into your bodybuilding regime! 

Before you dive into the program below consider taking PURPLE-K creatine to increases ATP, the energy source in your muscles, which will help with explosive strength and your ability to maintain training intensity. And if you really want to ramp up your endurance and pump, try adding Fusion Muscle’s ONE PUNCH pre-workout. 

Purple-k creatine

 

Notes about the Training Program

The last set of each exercise should be done to absolute failure. 

Tempo (written as a 4-digit number) indicates the number of seconds each phase of a rep should take. The first number represents the eccentric contraction (the negative or lowering part of the movement). The second number represents the pause at the “peak stretch” of the movement. The third number represents the concentric contraction (the actual pushing or pulling of the weight). Finally, the fourth number represents the “peak contraction” of the movement (eg., when your arms are fully extended at the top of a bench press). 

Example of 2010 Tempo: 

  • 2 = two-seconds for the eccentric contraction (negative part of the movement) 
  • 0 = no pause at the “stretch” portion of the movement 
  • 1 = one-second for the concentric contraction (pushing/pulling of the weight) 
  • 0 = no pause at the peak contraction of the movement 

Phase 1: Weeks 1–4 

Monday: Chest / Shoulders / Triceps 

 

Sets 

Reps 

Tempo 

Rest 

Barbell Bench Press 

4 

6 

3011 

120s 

Inclined Dumbbell Press 

4 

8 

2011 

90s 

Military Press 

4 

10 

1010 

60s 

Upright Dumbbell Rows 

4 

12 

1010 

60s 

Close-Grip Barbell Bench Press 

4 

15 

1010 

60s 

Wednesday: Legs 

 

Sets 

Reps 

Tempo 

Rest 

Barbell Squats 

4 

6 

3011 

120s 

Sumo Deadlifts 

4 

8 

2011 

90s 

Alternating Dumbbell Lunges 

4 

10 

1011 

60s 

Leg Press 

4 

12 

1010 

60s 

Friday: Back / Biceps 

 

Sets 

Reps 

Tempo 

Rest 

Wide-Grip Chin-Ups 

4 

6 

3011 

120s 

Bent-Over Barbell Rows 

4 

8 

2011 

90s 

Close Underhand Grip Pulldowns 

4 

10 

1010 

60s 

Seated Cable Rows 

4 

15 

1010 

60s 

Phase 2: Weeks 5–8 

Monday: Chest 

 

Sets 

Reps 

Tempo 

Rest 

Incline Barbell Press 

4 

6 

3011 

120s 

Dumbbell Bench Press 

4 

8 

2011 

90s 

Decline Barbell Press 

4 

10 

1010 

60s 

Weighted Dips 

4 

12 

1010 

60s 

Monday: Back / Biceps 

 

Sets 

Reps 

Tempo 

Rest 

Close Underhand Grip Chin-Ups 

4 

6 

3011 

120s 

T-Bar Rows 

4 

8 

2011 

90s 

Wide-Grip Pulldowns 

4 

10 

1010 

60s 

One-Arm Dumbbell Rows 

4 

12 

1010 

60s 

Wednesday: Legs 

 

Sets 

Reps 

Tempo 

Rest 

Front Squats 

4 

6 

3011 

120s 

Romanian Dead-Lifts 

4 

8 

2011 

90s 

Barbell Lunges 

4 

10 

1010 

60s 

Walking Dumbbell Lunges 

4 

12 

1010 

60s 

Friday: Shoulders / Triceps 

 

Sets 

Reps 

Tempo 

Rest 

Standing Overhead Barbell Press 

4 

6 

3011 

120s 

Upright Barbell Rows 

4 

8 

2011 

90s 

Seated Dumbbell Shoulder Press 

4 

10 

1010 

60s 

Close-Grip Barbell Bench Press 

4 

12 

1010 

60s 

 

Have a good training,

Fusion Team

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