Yesterday I explained the strength portion of the Batman workout, now today I’ll explain the hypertrophy [muscle building] aspect.
Now, while not as important as strength, Batman would most definitely be trying to get very big. The bigger he is, the more intimidating.
We’re going old school meets new school with this program. After the heavy compound set to start our day, as well as warm up our CNS system, we move on to two other compound sets, each for 5 sets of 10. 5 sets of 10 are fucking perfect for hypertrophy. It’s old school volume for old school results. I always feel good with 5 sets of 10, because you never leave anything to chance. I run this on a two month cycle. The first month these two compound lifts are done at 50% of your max, the second month it’s 60%, then you restart at 50 and so forth. Since you’re constantly upping your max by around 5lbs a month, shit gets pretty heavy, pretty fast.
Now since we’re doing bodybuilding style lifts from here on out, for the most part, the rest periods are getting short, and only getting shorter. For the lifts that are 5×10, the rest periods are 60 seconds, no longer. You need to keep things intense, work your muscles, build up their endurance.
After the two 5×10 compounds, we move on to some isolation work, sometimes more compound. Unless otherwise stated. There is no prescribed percentage for the lifts here, just go for it. No need to over-think it. Now, things are going to get a little difficult here, because the rest periods are very short. 30 seconds. Rest periods that short are no joke. I’ve used them a lot in the past few months, and I know they’re a big reason why I’ve seen new growth in my calves, forearms, and shoulders. Also, I try to keep the reps a bit higher, 12-15, because different rep schemes yield different results. The final set, for most days, is a burn out set. We’re talking 6-7 sets, and 10-15 second rest periods. This hurts. Again, this also works your endurance, as well as your cardio vascular system.
Tomorrow is part 3 where I explain what kinda food and Bat-supps I rock and prefer.
Alrighty, let’s get it.
Pre-Workout: 24oz of Gatorade, 20g of Whey Isolate, 1g of Kre-Alkalyn Creatine.
Intra-Workout: 36oz of Gatorade mixed with a serving of Modern BCAA that has a profile of 8:1:1, a 5g scoop of Glutamine and another shaker that contains 40g of Whey Isolate.
Lat Pull Down – 170×5, 195×3, 215×11
This is an essential lift to Batman. Being able to pull himself up ledges would be an absolute must. Also, building up a huge set of lats would be key, as having a huge back would help to give him a large v-taper, and look like he has….wings. My goal is to be able to do a couple clean ass reps at my body weight of 260. To learn the whole semantics of the 5/3/1 style lift here, just read yesterday’s opening description of the Batman workout.
Yates Rows – 165×10, 10, 10, 10, 10
Again, gotta build that back, very essential. Pulldowns help to create width, and rows create thickness, both are needed to get that proper look. Plus, a thick back would be like a sheet of armor for Bats, so it’s a must for us.
T-Bar Rows – 100×10, 10, 10, 10, 10
I use 25lb plates here, because you get a greater range of motion. Also, a lot of guys stand up when they do this, working their traps more than their back. So, I do my best to bend over properly. I love a standard T-Bar, because the whole body comes into play. My lats are actually becoming too wide to do this comfortably, as my arms keep rubbing up against them.
Power Clean – 115×3, 3, 3
Band Pull Apart – 8, 8, 8
Power Cleans are awesome. They build so many great things, such as your traps, upper back, legs, lower back, forearms, and of course, explosiveness. This is a must in our quest to become the Dark Knight. If you’re in a tussle with someone and need to throw them off you, or over head, that’ll help you. The band pull-aparts work your rear delts and upperback, which if you build up will help to give you a very intimidating and powerful look.
Sled Pull – 100lbs – 3 sets of pulling it about 30 feet, and then dragging it back to the start.
This is pretty self explanatory. You’re gonna be pulling yourself or others up via a rope, so this is the best way to train for it. Unless you got that cool rope climb machine at your gym. Plus, doing it this way, it’s a fantastic way to work the back, hands, forearms, hell, just about everything, plus your legs dig in. I used a stool to load dumbbells into, and I assume the sled was about 10lbs, but, I don’t count it, just the weight I pack in.
Cardio – 45 minute walk
Post-Workout: 1g of Kre-Alkalyn Creatine, 5g of Glutamine, 20 minutes later I have 30g of Whey Isolate.