How to lift 35% heavier in 6 weeks

Episode 3 of our Hybird series, today I’m going to show you how to get insane strength gains.

In 2020 I ran a community that helped of 1000’s people transform their bodies & add a huge amount of weight to their lifts.

Today I’m going to show you how to structure your 6 week training block (including reps & sets) so you can do exactly the same & what you need to do so you can keep repeating this process without hitting a plateau.

Unfortunately, most people miss out a couple of key steps which limits their progress in a big way.

Here’s how its laid out:

• Week 1: Testing

• Week 2-5: Progressive overload block

• Week 6: The retest

• Week 7: Deload

Understanding the reasons why we implement each part is key for your success on this programme.

Week 1: Testing

Knowing where you’re at is the first vital step a lot of people miss out & a big reason they don’t make the progress that they should on their training journey.

Example Testing Priorities:

• Bench Press: 3 Rep Max

• Squat: 3 Rep Max

• Deadlift: 3 Rep Max

Testing Rep Scheme: 9-7-5-3 (Test these reps for each of the key exercises)

So, why do we test?

It gives you a destination point & keeps you motivated every time to walk in the gym knowing you’re going to be tested in a few short weeks.

Whats different in a testing week?

We want to split the testing throughout the week, opposed to all on one day to insure that you’re as fresh as possible & get the most out of the key lifts.

Keep the testing week the same structure as you’re going to do it in the progressive overload weeks to keep familiarity.

For example:

• Bench Press: Monday

• Squat: Wednesday

• Deadlift: Friday

Training volume will be lower & intensity will be increased for these sessions.

I want you lifting as heavy as possible, its the time for you to be putting up your biggest numbers.

Be safe & get a spotter, there might be a few failings along the way.

(Record if you can)

Week 2-3-4-5:

Time for some progressive overload.

The last thing we want to do now is to keep trying to hit our 3 rep max.

Training isn't just about adding weights to see strength progression.

Instead we’re going to lower the weight & get some more volume in.

Adding training variation to your programme is an excellent way to stimulate extra gains.

Here’s the rep scheme for your key lifts over the weeks:

• Week 2: 13-11-9-7

• Week 3: 12-10-8-6

• Week 4: 11-9-7-5

• Week 5: 10-8-6-4

Progressively overload the weight each week as the reps go down.

This will force your muscles to adapt and become stronger.

Training volume will be higher in your accessory work after your compound lifts.

I’ll explain more on this in next weeks episode where I’ll give you the full workouts!

Week 6: The Retest

Now, we’ll see the results from the work you will have put in over the last 4 weeks.

We’re going to keep the exact same structure as the first week:

• Training split

• Rep scheme

• Intensity

• Volume

• Spotter

If you’ve stayed on your nutrition plan & completed all of your workouts with intensity, you should be putting up some big numbers in comparison to week 1.

Week 7: Deload

The final step, working smarter not harder.

Something a lot of people miss out on but can actually accelerate your progress.

A deload is a temporary and intentional reduction in stress to promote recovery for a period of time.

In simple terms, reducing how much we’re training and the intensity that we’re training at to improve our recovery to make sure that we are able to continue training at a higher intensity.

By implementing one it will help you avoid overtraining and allow you to continue to progress further after that week.

Your training age will determine how frequent you need deload & how much they will benefit your progress.

Lower your training volume & don’t lift more than 60% of your max lifts.

I won’t be asking for any money for The Waite-Lifting Club, we won’t be having sponsors.

All I ask is that you pay the fee by sharing this with a friend if you got value out of it.