Challenge of the Week—"LION"
Read the full article here: https://brycecalvin.substack.com/p/ch...
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🔹Overview🔹
L- Laterals that
I- Increasingly
O- Oblige your
N- Nightmares
“LION” will consist of a circuit of Band Laterals, Standing DB Laterals, and Machine Laterals.
Adjust the resistances (i.e. band, DBs, and machine) in order to get about 30 reps, 20 reps, and 10 reps, respectively, on the exercises.
Begin with Band Laterals and get 30 reps with a controlled tempo.
Then, immediately move to Standing DB Laterals and get 20 reps with a controlled tempo.
Then, immediately move to Machine Laterals and get 10 reps with a controlled tempo.
Perform 3 rounds of this sequence with as little rest, and in as little total time, as possible.
*Note: If you start to fail on Band Laterals before 30 reps, reduce the tension by increasing the laxity in the band. If you start to hit failure on Standing DB Laterals before 20 reps, continue the reps as partials with as much ROM as you can muster. If you start to hit failure on Machine Laterals before 10 reps, rest for 5 seconds then continue until all reps are accounted for.
🔹How to Progress🔹
Progress on “LION” can be made through reducing the total time-to-finish AND/OR adding resistance to any of the movements.
The main focus should be to increase the density of the work (i.e. to take the fixed volume and compress it in time), with the absolute resistance used being of less concern.
🔹Primary Use Case🔹
Hypertrophy (through Metabolic Stress) of the Delts
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