041 : 009 non-traditional Hypertrophy
A metronome is an interesting tool to bring into your training, I like that it makes me lose track of time each tone simply asking the question: can I do another? Historically I have used it as a tool to help people find and solidify good positions in FSPP and bench pressing, but with a mind towards hypertrophy, I was wondering if it would be useful to push an environment conducive to growth. I will see how it settles in in the next few days, but I think I like it. i’m going to share it with a few friends and would love to hear your experience.
skill/warmup
2:00 metronome burpees
3 rounds, progressively faster (if possible)
(15 BPM, 16 BPM, 17 BPM)
work
2:00 metronome belt squats – switch position on each tone @ 20 BPM
3 rds
then 20 BPM with squats on every tone until failure (failure in this case is failure to stay on tempo, if you make it to 5:00 stop and go heavier next time)
then
2:00 metronome spanish squats – switch position on each tone @ 20 BPM
3 rds
then 20 BPM with squats on every tone until failure (failure in this case is failure to stay on tempo, if you make it to 5:00 stop and go with a heavier band next time)
finisher
walk it off (1-2 miles)
flow
Pretty simple really, there are a bunch of metronome apps (I use Pulse because it lets me do a very low number that some others don’t) for the burpees my goal was to control my breathing and find a rhythm. if you fall off, just slow it down for the next round. the goal here is efficiency, not burning things down. rest as much as needed between rounds.
Into the squats, again rest as much as needed. I did 135# on the belt squat and it was probably a little light, (by no means easy though) the important part is the tempo, so go as heavy as appropriate and feel free to mess around.
I chose belt squats and Spanish squats to keep the stress out of my back and to create enough “safety” to really try and find failure. a leg press machine would probably be similar to the belt squat, but i’m not sure, it didn’t take much weight so it would probably be possible to hack the setup with a few plates, a dip belt, and some boxes to stand on.
