Does anybody want to try a new training program? Ok, so it might not be the newest program around but it could very well be new to you. This P.H.A.T (we will get into the name in a second) training program, created by a bodybuilding great has done well for most who have braved it. Far from being a nice and breezy routine that will barely have you breaking a sweat, this isn’t for beginners. I have heard it classified as an intermediate to advanced lifting program. However, the diversity that this routine has with what parts to train, leaves customization room for those that would want it. I couldn’t imagine needing to tweak the lifts here, except out of absolute necessity. Everything presented in the base weekly plan of this program hits about every major and minor muscle group that you want to see growth on. It won’t take too long being around any group of weightlifters before the rep question comes up.
I used to find myself very confused on just what exactly I was to be lifting and for how long. Everyone has different answers to this age old question, the best solution may be combing both lifting techniques. Using the Reese’s peanut butter cup strategy, Layne’s PHAT (Power Hypertrophy Adaptive Training) system combines elements of both power and definition lifting to perfection. This type of training that would be done, if one were to start this up would be a full-body split. This type of split means that every major group will be worked, on alternating days. One thing to be weary of is that you will be putting mega stress on your entire body, the rest days are there for a reason so use them! If I had to summarize what makes this program different from any other one is that it creates more opportunities for muscular growth. By raising the amount of weight that you can lift, you will get stronger. Using this newfound strength increases for your definition days will create better muscle growth. After understating the basis behind why this routine, the science is really sound on this program. Here is what an example of this program would be, starting the week with Sunday in this example:
Sunday: Upper Power
Monday: Lower Power
Wednesday: Hypertrophy Day for Shoulders and Back
Thursday: Definition Day for Legs
Friday: Definition Day for Arms and Chest
You still have two rest days but beware, you will be tested on those last two workout days of the week. The good news is that you are going to be growing in two different ways, taking techniques from each camp of how to really get big. When you borrow a little from one thought group and another, you see the best of both worlds. It is also advised that after a couple of months, you take a week or two off from lifting altogether. To continue a program that is this intense, without a break, will not be good if you are trying to avoid injuries. Also, with such a brief break, you won’t have to make yourself sick at the thought of losing that hard-earned muscle, either! This routine has brought countless others some far superior looking bodies, it could end up doing the same for you. If you are needing to spice up that old and boring gym routine, give the P.H.A.T style of training a try!