Phase 1 - Hypertrophy

Hypertrophy or muscle building is the primary goal of the second part of Phase 1. This section is about three weeks and in this time I expect to see a significant increase in lean body mass. As well, increases in strength and size are expected. The exercises in the hypertrophy portion are similar to those in the conditioning portion. The main differences are in the training volume and intensity. We are now working on 3 sets of 12 reps with about 45 seconds rest between sets. We will eventually move to 4 sets of 8-10 reps with slightly longer rest intervals (about 60s). We will also be using supersets in this portion to reduce downtime and promote muscle growth. A superset consists of alternating between two exercises (usually working opposing muscle groups) with no rest between the exercises. For example, Mike will do a set on the bench press and then go immediately to bent over rows, he rests for 45 s and then returns to the bench press.

Diet is an important factor when trying to build muscle. In this phase many athletes are not getting in enough food. Mike is continuing to increase his caloric intake while still eating supportivly (see Phase 1 - Conditioning).