The PHUL workout captures the best of both worlds - powerlifting and working out. Unlike a traditional powerlifting workout, PHUL has the objective of increasing strength and raw force output over time, not striving to make immediate leaps to extend your overall personal best.
The PHUL program isn’t focused solely on muscle hypertrophy or increasing muscle size without improving power and strength. This program does both by using proven workouts as well as a particular set of acute variables. The foremost variable of the PHUL workout is that every muscle group is focused on twice per week. Studiesshow that this creates a perfect environment for both strength increases and muscle growth whereas minimizing the risk of over-training, assuming you're focusing on rest and recovery.
The PHUL workout is based around the basic principles of strength and size. This program will permit you to maximize results on both fronts in a simple schedule built off the following principles:
Frequency –Studies have shown muscle protein synthesis (MPS) to be raised for up to 48 hours after training. That would make it perfect for you to hit each muscle more frequently than just once per week split. The PHUL program is designed to hit each muscle group twice within a week.
Compounds-The PHUL program focuses on the big compound movements for ideal progress. Whereas the isolation movements are included in this program as well, the most objective is to increase performance on the main lifts, as well as pack on pounds of muscle.
Power -This program uses 2 of its 4 working days to focus on pure strength training. The key to getting stronger and bigger is to use progressive overload and time under tension. These 2 days will see that you will see that you’ll be able to use more weight on your hypertrophy days.
Hypertrophy-In expansion to 2 power days, your other 2 days on the PHUL program will focus on hypertrophy bodybuilding style training. This way, not only will you be seeing strength increases but you will be building size as well.
PHUL Workout Schedule
- Day 1: Upper Power
- Day 2: Lower Power
- Day 3: Off
- Day 4: Upper Hypertrophy
- Day 5: Lower Hypertrophy
- Day 6: Off
- Day 7: Off
PHUL Notes
- Sets and Reps - It is recommended to begin with a lower amount of total volume until you become accustomed to the workload. Failure is a tool that ought not to be mishandled. All sets should be completed with at slightest 1 rep left in the tank. You should struggle to complete your heavier sets, but not to the point where you're incapable to get your goal reps.
- Exercise Selection- Main compounds ought to stay unaltered, in any case substitutions can be made for like exercises if desired.
- Abdominals - Ab work can be done at the end of training or on off days.
About The Author
Shreyasi Maiti is a Content Specialist working with Body & strength. She is a rare multi-tasker you’ll come across. Along with a dancer by passion, she enjoys writing ..
Read More..
YOU MIGHT ALSO LIKE