My EXACT Routine

Summary

In this video, the presenter walks through creating and following an upper-body emphasis mesocycle workout, customized to accommodate a hamstring injury. The presenter explains day-by-day exercises, modifications made, and volume adjustments while highlighting the importance of balancing recovery and training intensity. The workout emphasizes arms, chest, and triceps, with some leg extensions and hamstring curls. The presenter also reflects on the adjustments made during the cycle and encourages viewers to ask questions and try the workout themselves. The video features training footage alongside explanations to demonstrate the exercises in action.

Takeaways

• 💪 The speaker is focusing on building an upper body emphasis training routine due to a hamstring injury, which is improving but requires careful handling.
• 📋 The process involves creating a mesocycle, a structured workout plan using pre-made templates, with options for customizing exercises to fit personal needs.
• 🦵 Despite the upper body emphasis, the speaker still includes some leg exercises, like quad and hamstring work, to ease back into full training.
• 🏋️ Day 1 of the plan focuses on upper body pushing movements with exercises like close-grip bench press and triceps work, ensuring that chest muscles are not neglected.
• 🚣 Day 2 is mostly focused on pulling movements to avoid hamstring stress, with exercises like rows, pull-ups, and bicep work.
• 🔄 The speaker emphasizes modifying exercises like avoiding bent-over rows to prevent further stress on the hamstring while still maintaining back strength.
• 🔧 There is a conscious effort to balance volume across muscle groups, particularly focusing on arms (biceps and triceps) as a weak point, with adjustments made based on fatigue and biofeedback.
• 🏋️ Day 3 targets heavier compound triceps exercises along with light chest work to manage fatigue and recovery from previous sessions.
• 📅 The speaker tweaks the weekly schedule based on soreness and fatigue, indicating flexibility in the mesocycle as they assess the results.
• 🎯 The speaker plans to reassess the mesocycle after a few weeks, potentially adjusting the split further based on the progress made and overall feedback from the training.

Q & A

What is the purpose of the Messa cycle the speaker is discussing?

The purpose of the Messa cycle is to provide a structured training program with an upper body emphasis, allowing the speaker to work around a hamstring injury while gradually reintroducing leg exercises.

Why does the speaker choose the upper body emphasis for this cycle?

The speaker chooses the upper body emphasis due to a hamstring injury, which makes it difficult to perform heavy lower body exercises. By focusing on the upper body, the speaker can still train effectively without aggravating the injury.

What adjustments did the speaker make to the default upper body Messa cycle template?

The speaker modified the template by adding more tricep and bicep exercises, reducing leg work like squats, and choosing exercises that would minimize hamstring stress, such as avoiding bent rows.

What exercises did the speaker include on the first day of the program?

On the first day, the speaker included close grip bench press, tricep-focused exercises, and some leg extensions to maintain light leg activity while avoiding heavy squatting due to the hamstring injury.

How does the speaker manage the upper body push and pull days?

For push days, the speaker focuses on triceps and chest exercises like close grip bench press and JM press, with variations to avoid overloading the elbows. For pull days, they include exercises like pull-ups, rows, and pulldowns, avoiding bent-over rows to reduce strain on the hamstring.

Why did the speaker remove some sets for bicep exercises in the Messa cycle?

The speaker removed some sets for bicep exercises because they recognized that doing too many sets in one session would lead to excessive fatigue, especially when transitioning into a new training program with an upper body emphasis.

How does the speaker plan to incorporate biofeedback into their training program?

The speaker plans to use biofeedback by monitoring their body's response to the training load, particularly soreness and fatigue, and making adjustments to the number of sets and exercises if necessary.

What role do intensity techniques play in the speaker's training plan?

The speaker plans to increase intensity throughout the week by adjusting rep ranges and incorporating intensity techniques, such as adding higher rep sets and emphasizing muscle fatigue in later sessions.

How does the speaker plan to adjust the volume of lateral delt work compared to biceps?

The speaker plans to hit lateral delts less frequently than biceps, as they consider their lateral delts a strong point, while biceps are a weaker area. This allows them to focus more volume on biceps development during this Messa cycle.

What is the speaker's approach to modifying the program mid-cycle if needed?

The speaker is open to modifying the program mid-cycle if they notice inefficiencies or if their body feedback suggests changes are needed. They will adjust exercises, swap days, or make other modifications based on performance and recovery.