If you’ve read our blog on Hypertrophy training or completed the 2021 Spring Challenge, you’ll know why we love a good hypertrophy split.
Hypertrophy is the growth of muscle cells, which in turn, causes our muscles to increase in size by creating stress and tension. You might experience more soreness than usual because hypertrophy training is the act of creating microtears in your muscles to increase the size of the individual muscle fibers. This style of training can not only help you build bigger muscles, but it might help you lose weight due to the increased number of calories you’ll be burning.
Heading into #FBKCelebr8, we’re going to do a mix of functional hypertrophy, metabolic conditioning and metabolic training.
3 MAIN STYLES OF TRAINING
WEEKS 1, 2 & 3: FUNCTIONAL HYPERTROPHY
The first 3 weeks of #FBKCelebr8 will focus on functional hypertrophy. Functional hypertrophy will consist of 4-8 reps whereas traditional hypertrophy calls for 8-12 reps. This will allow you to lift heavier weights while still creating enough tension to create hypertrophy.
WEEKS 4 & 5: METABOLIC CONDITIONING
In the next 2 weeks, we’ll move into metabolic conditioning (MetCon). Think of metabolic conditioning as a more efficient form of training. Using both moderate-intensity and high-intensity movements, your body will more efficiently burn calories. During these 2 weeks, your weight will decrease and reps will increase. Each week will focus on 2 supersets and 1-2 other accessory exercises.
WEEKS 6, 7 & 8: METABOLIC TRAINING
The last 3 weeks of the challenge will consist of metabolic training which challenges the energy systems of the body and assists with nutrient partitioning, the process by which the body decides what to do - fat or muscle - with the energy you get from your diet.
Metabolic training will have more reps, less rest, and more supersets at play. The goal here is to increase your metabolic rate during and after the workout to allow for adaptations of the cell and increased caloric burn long after your workout has ended.
TRAIN WITH PURPOSE
Ready to make some gains towards your goals? Download the FIT by Katy app to secure your spot for the Summer Challenge. The challenge starts on July 12th so let's get this party started!