Challenge of the Week: "CLUB"
Read the full article here: https://brycecalvin.substack.com/p/ch...
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🔹Overview🔹
C- Chesticles
L- Love
U- Uh good
B- Burnin’
With “CLUB”, we are going be performing a Push-Up ladder.
Set-up a straight bar roughly knee-height (preferably in a Smith machine).
Begin with bodyweight Push-Ups (hands and feet on the floor), and take the set to failure. Get a full ROM and maintain a controlled pace.
After you hit failure, move to Push-Ups against the bar that was set-up initially. This elevated position will be mechanically easier, allowing the sequence to be extended.
Take this second stage to failure as well, then move the bar up by ~3 inches.
Continue to failure again with this third (and last) stage of Push-Ups against the bar.
Try to minimize the transition time between these mini-sets, and aim to maximize the metabolic stress.
This is going to be only ONE sequence performed as a mechanical drop-set.
🔹How to Progress🔹
Progress with “CLUB” can be made by increasing the TOTAL reps achieved across the sets, OR the mechanics can be deliberately altered to increase the difficulty.
Related to the former, the TOTAL reps (across all three stages of the ladder) should be under 50 reps. This should be the primary method of progression until this threshold has been achieved.
Related to the latter, the initial stage should become Feet Elevated Pushups, with the other stages “shifting down” in a similar fashion. This set-up can then be progressed according to the rep-based model.
🔹Primary Use Case🔹
Hypertrophy of the Pecs
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