Monthly Peach Lab blog – Why are we doing this month’s training program?
PROGRAM FOCUS THIS MONTH HIGH-VOLUME TRAINING: This program emphasizes high-volume training, meaning you'll perform a large number of repetitions across various rep ranges. High-volume, high-repetition (rep) training programs are effective for promoting hypertrophy, or muscle growth, primarily due to the metabolic stress and muscle damage they induce. When you perform a high number of reps with moderate weights, you create a buildup of metabolites like lactate, hydrogen ions, and inorganic phosphate within the muscle. This metabolic stress triggers an anabolic (muscle-building) response by increasing hormone release and cellular swelling, which signals the body to adapt by growing larger muscle fibers.

Additionally, high-rep workouts often involve time under tension (TUT), where muscles are under load for extended periods. This prolonged tension causes micro-tears in muscle fibers, stimulating the repair and growth process during recovery. While heavy lifting with lower reps is also effective for hypertrophy, high-volume training complements this by targeting different mechanisms, such as increased muscle endurance and sarcoplasmic hypertrophy (growth of the fluid-filled part of the muscle cell). For optimal results, a combination of high-volume and heavy-load training is often recommended.
The goal of this program is to build strength and endurance by progressively increasing the load you lift while leveraging the benefits of high-volume training to maximize muscle growth and overall performance.
MIND-MUSCLE CONNECTION:
Developing a strong mind-muscle connection is essential for optimal results. Concentrate on consciously engaging your glutes during each exercise. Slow down your movements, maintain proper form, and ensure you’re effectively targeting the intended muscles with every rep. This mental focus is critical for maximizing muscle activation and growth.
THE PUMP: Strive to end each workout with a noticeable "pump" or a swollen sensation in your glutes. This sensation is a sign of metabolic stress and muscle cell swelling, indicating that your muscles are being effectively stimulated and that your training is on the right path.
COMPOUND LIFTS: Compound lifts are multi-joint exercises that engage multiple muscle groups at once. They are incredibly efficient for building muscle mass, strength, and overall athletic performance, making them a fundamental component of any successful training regimen. Incorporating compound lifts into your routine is non-negotiable for achieving your fitness goals.
COMPOUND LIFTS IN THIS PROGRAM: This month, we’ll be focusing on the following compound lifts: Squats, Hip Thrusts, and Conventional Deadlifts. Don’t worry if your favourite lift isn’t included or if Hip Thrusts aren’t your thing—we’ll be switching things up every month as usual. However, our priority right now is to ensure improvement in the fundamental compound movements to set you up for the year long program ahead this is just the first step. As for upper body, the focus this month is on maintenance, but we’ll shift more attention there soon. For this program to be effective, it’s crucial that you track the weights you’re lifting. Stay consistent!
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