Welcome to the second phase of the Body recomposition/lean body mass program. The next 4 weeks will focus on training for muscle hypertrophy, which just means increase the size of the muscle cells. Muscle tone is more apparent when muscles are bigger.

To do so, the total volume of lifting increases as well we introduce split routines where the particular focus/body parts are split up throughout the training sessions of the program. In addition we will increase the total time under tension with the addition of focused tempos, specifically when we are moving “eccentrically” (imagine when your are lowering your weights or your body). That tempo will be a slower count than moving “concentrically” (when you are lifting your weights or your body).

The arrangements of the sets will elicit a higher metabolic response therefore anticipate dedicated cardio sessions to be limited and designed to offset the mechanical stress.

Dedicated recovery sessions will prioritize tissue care and circulation to help clear waste. Consider cold showers or a quick soak in a cold bath after mechanical workouts to aide in the recovery process as well. Prioritize sleep and don’t be afraid to take naps if necessary.

Building muscle takes effort and nutritional support. Prioritize high quality proteins and refer to your nutrition guide for more information.