HEAVY!

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HEAVY!

By: John M. Di Fazio II

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: Thirties Week, Super-Set 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: This 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 Dead Lift 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

 

Leg Day C.

Barbell Squat 2 sets x 6 reps

Box Jumps 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

Kettle Bell Lunge 2 sets x 6 reps

Standing Calf-raise 2 sets x 6 reps

 

Chest Day A.

Flat Bench Barbell Press 2 sets x 6 reps

Decline Bench Barbell Press 2 sets x 6 reps

Incline Bench Barbell Press 2 sets x 6 reps

Incline Bench Dumbbell Fly 2 sets x 6 reps

Weighted Dips 2 sets x 6 reps

 

Chest Day B.

Decline Bench Barbell Press 2 sets x 6 reps

Flat Bench Dumbbell Press 2 sets x 6 reps

Incline Bench Dumbbell Press 2 sets x 6 reps

Flat Bench Dumbbell Fly 2 sets x 6 reps

Incline Bench Dumbbell Fly 2 sets x 6 reps

 

Chest Day C.

Power Rack Flat Bench Barbell Press 2 sets x 6 reps

Incline Barbell Bench Press 2 sets x 6 reps

Decline Bench Dumbbell Press 2 sets x 6 reps

Flat Bench Dumbbell Fly 2 sets x 6 reps

Incline Dumbbell Fly 2 sets x 6 reps

 

Back Day A.

Dead Lift 2 sets x 6 reps

Weighted Pull-up 2 sets x 6 reps

Dumbbell Row 2 sets x 6 reps

T-bar Wide Grip Row 2 sets x 6 reps

Machine Row 2 sets x 6 reps

 

Back Day B.

Power Rack Dead Lift 2 sets x 6 reps

Weighted Pull-up 2 sets x 6 reps

Weighted Chin-up 2 sets x 6 reps

Weighted Close Grip Pull-ups 2 sets x 6 reps

Bent-over Barbell Row 2 sets x 6 reps

 

Back Day C.

Wide-grip Pull-down 2 sets x 6 reps

Wide-grip Rounded-Handle Pull-down 2 sets x 6 reps

Close Grip Pull-down 2 sets x 6 reps

Dumbbell Row 2 sets x 6 reps

T-bar Angled Row 2 sets x 6 reps

Back Hyperextension Machine 2 sets x 6 reps

 

Deltoid Day A.

Barbell Clean and Press 2 sets x 6 reps

Seated Overhead Dumbbell Press 2 sets x 6 reps

Single-arm Dumbbell Lateral Raise 2 sets x 6 reps

Seated Rear Deltoid Dumbbell Raise 2 sets x 6 reps

Barbell Shrug 2 sets x 6 reps

 

Deltoid Day B.

Seated Barbell Press 2 sets x 6 reps

Seated Arnold Dumbbell Press Twist 2 sets x 6 reps

Lateral Dumbbell Raise 2 sets x 6 reps

Rear Dumbbell Raise 2 sets x 6 reps

Dumbbell Shrugs 2 sets x 6 reps

 

Deltoid Day C.

Seated Arnold Dumbbell Press Twist 2 sets x 6 reps

Front Alternating Dumbbell Raise 2 sets x 6 reps

Seated Lateral Dumbbell Raise 2 sets x 6 reps

Seated Rear Deltoid Dumbbell Raise 2 sets x 6 reps

Barbell Shrug 2 sets x 6 reps

 

Biceps & Triceps Day A.

Barbell Curl 2 sets x 6 reps

Alternating Dumbbell Curl 2 sets x 6 reps

Preacher Curl With E-Z Curl Bar 2 sets x 6 reps

Concentration Curl 2 sets x 6 reps

Skull-crushers With E-Z Curl Bar 2 sets x 6 reps

Weighted Dips 2 sets x 6 reps

Single -arm Overhead Dumbbell Extension 2 sets x 6 reps

Overhead Rope Cable Extension 2 sets x 6 reps

 

Biceps & Triceps Day B.

Barbell Curl With E-Z Curl Bar 2 sets x 6 reps

Seated Dumbbell Curl 2 sets x 6 reps

Dumbbell Preacher Curl 2 sets x 6 reps

Post-Leaning Barbell Concentration Curl 2 sets x 6 reps

Close-grip Bench Press 2 sets x 6 reps

Barbell Skull-crushers 2 sets x 6 reps

Double-arm Overhead Dumbbell Extension 2 sets x 6 reps

Cable Push-down 2 sets x 6 reps

 

Biceps & Triceps Day C.

Single-arm Dumbbell Preacher Curl 2 sets x 6 reps

Alternating Dumbbell Curl 2 sets x 6 reps

Machine Preacher Curl 2 sets x 6 reps

Cable Curl With E-Z Curl Bar 2 sets x 6 reps

Dumbbell Skull-crushers 2 sets x 6 reps

Overhead Rope Cable Extension 2 sets x 6 reps

Front Rope Cable Extension 2 sets x 6 reps

Cable Pull-downs 2 sets x 6 reps

 

 

This article is featured in the latest edition of MUSCULAR DEVELOPMENT Magazine!

https://www.musculardevelopment.com/training/20482-heavy-week-total-body-workout-power-movements-to-build-dense-muscle.html

This article is also featured in this month’s Fitness Rx For Men and Fitness Rx For Women!

Heavy Week Total Body Workout

Heavy Week Total Body Workout