Ok everyone If you have tried the Heavy 9's Phase 1 strength portion. You are ready for phase 2 which is the 4 week off period from the strength phase.

So lets not waste anymore time and get you to the goods!

What we are going for here in this phase is volume and stimulating as much muscle as we can each and every workout. This does not mean we arent going heavy, you still want to keep the weights heavy for the number of reps you are performing. Keep the weights heavy will help keep the density and size of the muscle full and strong for the next strength phase of the heavy 9's.
The workout is set up for cluster sets or "super sets", the same color exercises are meant to be done back to back with as little rest as possible. You will rest for 60 seconds at the end of each set. 

Now for the workouts!

Workout A

Exercise	Set 1	Set 2	Set 3	Set 4
Low incline DB Press	X15	X12	X8	X8
Face Pulls w/ rope	X20	X20	X20	X20
Rest 60 seconds
DB Seated Military Press	X15	X12	X8	X8
Cable Fly’s	X20	X20	X20	X20
Rest 60 seconds
Flat Smith machine press	X8	X8	X8	X8
Seated Lateral Raises	X12	X12	X12	X12
Rest 60 seconds
Incline push-ups	X15	X15	X15	X15
BB Upright rows	X8	X8	X8	X8
Rest 60 seconds

Workout B

Exercise	Set 1	Set 2	Set 3	Set 4
BB Squats	X15	X12	X8	X8
Leg Curls	X20	X20	X20	X20
Rest 60 seconds
Front Squats	X15	X12	X8	X8
Leg Ext	X20	X20	X20	X20
Rest 60 seconds
Deadlifts	X8	X8	X8	X8
Rest 90 seconds

Workout C

Exercise	Set 1	Set 2	Set 3	Set 4
Seated Rows	X15	X12	X8	X8
DB Shrugs	X20	X20	X20	X20
Rest 60 seconds
Wide Grip Pulldowns	X15	X12	X8	X8
Straight arm pulldowns	X20	X20	X20	X20
Rest 60 seconds
DB Rows	X8	X8	X8	X8
BB Behind back shrugs	X12	X12	X12	X12
Rest 60 seconds
Pull ups	X8	X8	X8	X8
Rest 60 seconds

Workout D

Exercise	Set 1	Set 2	Set 3	Set 4
Low Cable Curls	X15	X12	X8	X8	Short Bar
Resistance Band Push downs	X20	X20	X20	X20	Quick Reps
Rest 60 seconds
Cable Press downs	X15	X12	X8	X8	Short Bar
Resistance Band curls	X20	X20	X20	X20	Quick Reps
Rest 60 seconds
Seated DB Curls	X8	X8	X8	X8
Bench Dips	X12	X12	X12	X12
Rest 60 seconds
BB Curls	X8	X8	X8	X8
Rest 60 seconds

These are the workouts for the first 2 weeks of phase 2 of the heavy 9's program. The next post to follow will be the next 2 weeks of workouts! 


Stay tuned for the next 2 weeks of heavy 9 training!!



Heath Ellenberger

Creator of Heavy 9 protocol

Owner Xtreme Performance Training

The HEAVY 9's

Ok everyone I have been in a little bit of a MIA Status! Its for good reason though I have been growing my Performance Facility as well as developing some pretty Cool Programs for you guys as well as testing them on my clients! They know they are human guinia pigs!



So This post is about the NEW STRENGTH/MASS Building blueprint!  We have been doing some different kind of training at the facility and we came up with the idea of OVERLOADING the Muscles with heavier weight for an extended set. This is for those guys who have hit a plateau or looking to change up their routine and find some new muscle and strength!

This program is a 3 day split you will be hitting each muscle group within those 3 days, due to the amount of weight you will be required to handle you will need some extra recovery time. Which is why we are only hitting it hard for 3 days a week. This means when you hit the gym you need to GO ALL OUT get the MOST out of EACH REP AND SET!!



What is HEAVY 9's? This is something I came up with over the last couple of months playing around with some different rep schemes and programs. There will be 2-3 exercises per workout that we will be using this heavy 9 principle with. The exercises are going to be more of the "strength" exercises this way we can move more weight and get the most out of the muscle, during those sets.
How to do Heavy 9's. I will use Military presses for an example. You will do 2 warm up setsto get the muscle activated and stimulated and ready to do work and move weight. We want to make sure we are using a little heavier weight then you normally use for warm-ups. For example if you use 135 and rep 12 easy we want to start you at 155 then and move you up from there! The first warm up set is done for 8 reps then you need about a 90 second break and then rock your next warm-up set which is for 5 reps. I know what you are thinking already this is not a warm-up its not enough reps! Well I would like to tell you if you are doing 15 rep warmups you are exhausting too much muscle too fast even if its easy! I would rather to some prehab exercises and then hit an 8 and 5 set warmup then get right to my working sets! Now back to the 9's! After your warm-ups you will have 3 sets of the heavy 9's. Heavy 9's are split in to 3 reps followed by a 10 second break, so you will do 3 reps/10sec/3reps/10sec/3reps that will complete 1 set of the heavy 9's. You will then rest 2 minutes between each set of Heavy 9's. Increasing the weight each set, the weight should be heavy enough that you couldnt get 6 reps normally without rest. What we are doing here is allowing our body to reach hypertrophy reps with weight we wouldnt normally be able to reach those higer reps with, allowing only 10 seconds of recovery is just enough neural/muscular recovery to continue moving that heavy weight.

The exercises where you are doing normal sets with keep the weight where is comfortable for you to get the set number of reps.

This routine is only for a 3 weeks period and then you must take 4 weeks off then return to it.

Here are the workouts!!!

Workout A

Exercise	Set1	Set2	Set3	Set4	Set5
BB Shoulder Press	X8	X5	X3/3/3	X3/3/3	X3/3/3
Seated DB Lateral Raise	X10	X10	X6
Bent Post delt raise	X12	X12	X12
BB Curls	X4	X4	X3/3/3	X3/3/3
Close Grip bench	X4	X4	X3/3/3	X3/3/3
Seated crunches	X20	X20	X20	X20

 

Workout B

Exercise	Set1	Set2	Set3	Set4	Set5
BB Rows	X8	X5	X3/3/3	X3/3/3	X3/3/3
Close Grip Pull downs	X10	X10	X8	X6
Seated wide grip rows	X12	X10	X10
BB Bench Press	X4	X4	X3/3/3	X3/3/3
Weighted Dips	X4	X4	X3/3/3	X3/3/3
DB Fly’s	X10	X10	X10
Seated Crunches	X20	X20	X20	X20

Workout C

Exercise	Set1	Set2	Set3	Set4	Set5
BB Deadlifts	X8	X8	X5	X5
Leg extensions	X10	X10	X10
BB Squats	X8	X8	X3/3/3	X3/3/3	X3/3/3
Ham curls	X10	X10	X10
DB Curls	X10	X10	X10	X10
Skull Crushers	X10	X8	X8	X6
Seated crunches	X20	X20	X20	X20

Make sure you are taking the correct supplements like AI SPORTS Maniac, Testopro and Glycobol to get the best results out of your training! If you are following this routine follow the gylcobol diet I have listed in the past on this blog!


Until next time JOIN THE MOVEMENT AI SPORTS NUTRITION!!


Heath Ellenberger