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P.H.A.T. (POWER
HYPERTROPHY
ADAPTIVE TRAINING)
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What is P.H.A.T.?
Power Hypertrophy Adaptive Training, otherwise known as P.H.A.T., is a
training program developed by natural bodybuilder and powerlifter Dr.
Layne Norton that encompasses elements of both bodybuilding and
powerlifting training protocols. With P.H.A.T. the idea is that, instead of
focusing on specific training adaptations (hypertrophy, maximal
strength, power etc.) individually for weeks at a time like with linear
forms of periodization, you will perform exercises in both the lower rep
ranges (3-5 reps) and higher rep rages (12-20 reps) within the same
given week. This is achieved by splitting the workouts into Power days
and Hypertrophy days which, subsequently, means you will be training
each muscle group twice a week.
Now to many this way of training may seem somewhat counter intuitive
as it appears to go against their long held beliefs of overtraining and how
training a body part any more than once a week will supposedly cause
you to crash and burn out. It is, after all, in contrast to the more
traditional bodybuilding split style programs that have become so
popular within the fitness community over the past five or so decades.
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Power Days
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Day one and day two are your power days. During these workouts you
will be doing heavy compound movements in the 3-5 rep range for 3-5
working sets in order to elicit more strength orientated gains this
would include exercises like the deadlift, squat, bench press, bent-over
rows, overhead press or any variation of the above.
Since you are lifting predominantly for an increase in strength, your rest
intervals between sets will be much longer than that of the hypertrophy
days. Here you can rest anywhere from 3-6 minutes between sets; the
goal here is to lift as heavy a weight as possible for these 3-5 reps, so
make sure you are getting enough rest before attacking that barbell
again for your next set!
Following each of your main lifts with assistance exercises is a great
idea and should be included where possible; these are essentially
supplementary exercises used as a means to improve or benefit your
main compound lifts. For example, following your heavy sets of bent-over
rows you could do weighted pull-ups for 2 sets of 6-10 reps, and after
your back squats you could do 2 sets on the leg press for 6-10 reps.
Auxiliary exercises may also be included at the end of the workout to
target the smaller muscles (calves and arms for instance) although the
assistance exercises on the upper body power day will often be enough
to stimulate bicep and tricep growth just fine.
Hypertrophy Days
Youve just had a days rest and its now time to get back in the gym and
crank that intensity up a notch you are now training like a traditional
bodybuilder. Your reps will be higher, rests will be shorter and you will
most likely be feeling more of a pump at the end of your workout.
Before you jump straight into your hypertrophy portion of the routine,
you should begin the workout by doing 6-8 sets of speed work for 3 quick
reps with the main compound exercise you lifted at the start of the week.
So if you did bent-over rows on Monday for your back power exercise,
you will do bent-over rows at the beginning of your back and shoulders
workout on the hypertrophy day. Since the goal here is to improve rate of
force production, you will use a weight 65-70% of that of your 3-5 rep
max.
Once you have finished your speed work you will go ahead and focus on
inducing muscle hypertrophy.
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The rest of the workout typically looks like that of a bodybuilder: 3-4 sets
of 12-20 repetitions per exercise with a rest time of 1-2 minutes between
sets.
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10/15/2014
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other full-body routines out there that will be much more optimal for
increasing strength and muscle mass than P.H.A.T.
P.H.A.T. Template
Day 1: Upper Body Power Day
Pulling Power Movement: Bent over or Pendlay rows 3 sets of 3-5 reps
Assistance Pulling movement: Weighted Pull ups 2 sets of 6-10 reps
Auxiliary Pulling movement: Rack chins 2 sets of 6-10 reps
Pressing Power Movement: Flat dumbbell presses 3 sets of 3-5 reps
Assistance pressing movement: Weighted dips 2 sets of 6-10 reps
Assistance pressing movement: Seated dumbbell shoulder presses 3
sets of 6-10 reps
Auxiliary curling movement: Cambered bar curls 3 sets of 6-10 reps
Auxiliary extension movement: Skull crushers 3 sets of 6-10 reps
Day 3: Rest
Day 4: Back and Shoulders Hypertrophy
Day
Pulling Power Exercise speed work: Bent over or Pendlay rows 6 sets
of 3 reps with 65-70% of normal 3-5 rep max
Hypertrophy pulling movement: Rack chins 3 sets of 8-12 reps
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Day 7: Rest
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