HIT Weights Workout: A2 (21/12/24)

Workout A2

Dumbbell incline chest press - neutral grip pull-downs - dumbbell lateral raises/dumbbell shoulder press - close grip seated rows - Jones squats - resistance band tricep press-downs - trap bar stiff leg deadlifts - cable standing EZ curls - Jones flat chest press

Comparison between this A2 workout done on 21/12/24 and the last time I did the A2 workout on 07/12/24 is as follows:

DBICP: Same Weight (22.5kg), same reps (4)
FNGPD: +3.6kg (69.1kg), -1 rep (4)
DBLR/DBSP: Same weight (5kg), same reps (4)/same weight (13.5kg), same reps (4)
FCGSR: Same weight (58.1kg), same reps (4)
JS: Same weight (39kg), same reps (6)
RBTPD: Same weight (Green: heavy) Same reps (4)
TBSLDL: +2.5kg (52.5kg), -1 rep (6)
CSEZC: Same weight (23.3kg), same reps rep (4)
JFCP: Same weight (44kg), same reps (4)

Workout time: +0:59 (17:17/16:18)

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.