HIT Weights Workout: B2 (25/12/24)

Workout B2

Wide grip pull-downs - Jones incline chest press - cable bent over EZ rows - dumbbell lateral raises/Jones shoulder press - dumbbell curls - trap bar deadlifts - straight bar tricep press-downs - hip belt squats - dumbbell flat chest press

Comparison between this B2 workout done on 25/12/24 and the last time I did the B2 workout on 11/12/24 is as follows:

TWGPD: Same weight (67.3kg), same reps (4)
JICP: Same weight (46.5kg), same reps (4)
CBOEZR: Same weight (39.8kg), same reps (4)
DBLR/JSP: Same weight (5kg), same reps (4)/same weight (25kg), same reps (4)
DBC: Same weight (10.5kg), same reps (4)
TBDL: Same weight (72.5kg), same reps (6)
SBTPD: Same weight (28.8kg), same reps (4)
HBS: Same weight (74.6kg), same reps (6)
DBFCP: Same weight (21kg), same reps (4)

Workout time: +1:10 (16:42/15:52)

Cadence: At least 10 second positives and 10 second negatives with a 3 second static pause in the fully contracted position where the exercise allows.

Target (upper body exercises): Regardless of whether there’s 3 second static pause in the fully contracted position where the exercise allows, the target is 4 reps. This will give an approximate TUL of 1:32 (23 seconds per rep) for exercises which involve a static pause and 1:20 (20 seconds per rep) for exercises which don’t involve a static pause.

Target (lower body exercises): 6 reps. This will give an approximate TUL of 2:00 (20 seconds per rep).

Of utmost importance is not the number of reps or how much weight is used, but how efficiently and safely the target muscles are loaded and fatigued. This is the goal of the workout: to efficiently and safely load and fatigue the target muscles to stimulate muscle growth and strength gain, not to complete a certain number of reps or time under load with a certain amount of weight. Confusion between the measurement and the goal has to be avoided. The focus during the workout should be the effect the weight is having on the muscles, not the effect the muscles are having on the weight.