SAITAMA S1 - UL HYPERTROPHY

STAGE 1

If you are new to the gym this is your program. 
But if you have no sports/training experience at all you may want to check STAGE 0.

1) CONSISTENCY IS KING - It is the most important thing & the fastest way to your goals.

2) TECHNIQUE - Learn how to preform the lifts correctly.

3) INTENSITY - Learn how to train hard.

-EXERCISE SELECTION 

Learn fundamental movement patterns (SQUAT, HINGE, PUSH, PULL) performing basic compound lifts & mastering technique on them as much as possible, isolation is not neglected.

I recommend that you start with the barbell basics such as BB squat, RDL, BB bench, Pull ups & OH BB press if you can do them with a reasonable range of motion. If you can't, try an easier variation.

Check STAGE 0 for recommended variations.

Choose one lift for each movement pattern and stick to it.

-INTENSITY

You shouldn't go to failure as a novice.

FOCUS FIRST ON IMPROVING TECHNIQUE, choose a weight that feels a bit challenging but one that you can control & try to perform the lift better each time.

ONCE YOUR TECHNIQUE IS SOLID, start adding weight & pushing your sets harder. If technique breaksdown stop the set.

You don't have to use RIR/RPE yet. 

-PROGRESSION

# You want to add weight as often as posible.
# You want to have as good technique as posible.

Best case scenario you improve both at the same time, but at some point if you keep adding weight technique may deteriorate, don't let it be too much, you allways want to keep good technique.

1) Add 1-2kg if you can lift it with good tehcnique within the rep range. 2-5kg it's doable initially.

At first try to add weight every workout, over time progression will slow down, so weight jumps will be smaller & less frequent.

2) If you see that your techinque it's not so great (Protip: Record yourself), stop adding weight & focus on improving it. 

Lifting with better technique & control is also progress.

3) Don't modify your tempo & rest intervals to progress.

*If the rep range is 4-6, I would try to stay at 5 reps and add weight, If you get 4 reps it's no big deal, try to get 5 reps on all sets before adding more weight, that way you allways stay within te rep range.

On isolation use double progression - Add reps, hit the top of the rep range on the first set, then add weight.

Train consistently, follow the program, eat well & in a 200-300kcal surplus, sleep 8 hours & I guarantee you will progress a lot. IF YOU STAGNATE, MAKE SURE THAT YOU HAVE THIS DIALED IN BEFORE MAKING ANY CHANGES.

-REST INTERVALS

3-4 min between compounds.
1-2 min between isolations.

-WARM UPS

Do 2/4 ramping sets before each lift. More weight usually needs more warm up sets.

Warm up sets should feel fairly easy.

Check STAGE 0 e.g.

-FINALLY

Do not modify the parameters.  

Run this program for as long as you are progressing on it. 
If you are progressing fine don't change anything.
If progression slows down &/or you feel like you want to do more work you may move on to STAGE 2.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Pull-Up (Weighted)

Overhead Press (Barbell)

UPPER A

Decline Sit Up (Weighted)

LOWER A

Bicep Curl (EZ Bar)

UPPER B

LOWER B

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