Average to Savage Training Vlog Playlist: https://www.youtube.com/playlist?list=PLt7k1tQHXOdJuaIZKAIC3pfG4iovEIhwj
Check out this extremely versatile and affordable program here: Average to Savage 2.0 https://www.strongerbyscience.com/average-to-savage/
For some great reading and research of scientific based articles check out
Stronger by Science: https://www.strongerbyscience.com/
Documenting my training with the new Average to Savage 2.0 program written by Greg Nuckols at Stronger by Science. AtS 2.0 is a 21 week program and is customizable to your specific goals and training preferences. I’m currently focusing on hypertrophy (increasing muscle size), for this phase of training. This will involve higher reps and low to moderate weights being used to illicit a hypertrophic response in the body.
Week 14 Recap:
This week marks the end of phase 2 out of 3 of the program. Technically this week is a deload week, but rather than go over the week’s training. Here’s a quick summary of the second phase of training.
Differences between phase 1 & 2
- Phase 2 training frequency of 3x/week. Phase 1 – 4x/week
- Several different exercise selections
- Estimated 1RM based on training volumes were steady across the board and some movements had slight increases in the last week or two. Which was an improvement from the first phase
- 10lb decrease in bodyweight. 206lbs to 196lbs.
- Mental excitement around training never dissipated. Still enjoying training sessions week after week.
2/3 Progress Program Review:
- Very flexible program. Can suit any schedule and training preferences
- weekly undulating periodization is helping overcome any plateaus both mentally & physically
- post week autoregulation is helping to maintain performance and accounts for weekly stress levels.
- the only con is you can’t leverage big weekly performance jumps in terms of weight changes – this is achieved through extra volume.
Great program. Highly recommend.
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