Biotest

Best Plan for Micro-PA?


#1

Hey everyone, so I’ve been wondering if there is an official training plan that has been released specifically for Micro-PA.

Kind of like how I,Bodybuilder was for Anaconda, and Reactive Pump was for Plazma, etc. Has there or is there an OFFICIAL workout regimen for Micro-PA to promote the biggest gains?

Let me know, thanks!


#2

No there isn’t (yet). However one thing that I know is that starting a workout by using a slow eccentric movement works very well to make the most out of Micro-PA.

Something along the line of:

DAY 1
A1. Leg extension lowering the weight in 5 seconds
3 x 8 reps

30-45 sec rest

A2. Leg curl lowering the weight in 5 seconds
3 x 8 reps

45-60 sec rest

B. Front squat
Sets 1-2: 5 reps, eccentric in 5 seconds
Sets 3-4: 5 reps, 2 sec pause in bottom position
Sets 5-6: 5 normal reps

C. Romanian deadlift
Sets 1-2: 5 reps, eccentric in 5 seconds
Sets 3-4: 5 reps, 2 sec pause in bottom position
Sets 5-6: 5 normal reps

D. Hack squat
3 x 12-15

DAY 2
A1. Pec Deck machine lowering the weight in 5 seconds, hold stretch 2 sec.
3 x 6-8

30-45 sec rest

A2. Neutral grip pull-ups, eccentric-only, lowered as slowly as possible
3 x 6-8

60-90 seconds of rest

B. Bench press
Sets 1-2: 5 reps, eccentric in 5 seconds
Sets 3-4: 5 reps, 2 sec pause in bottom position
Sets 5-6: 5 normal reps

C. Neutral grip pull-ups (use elastic band help if needed)
*I want each repetition to be done with zero momentum, bringing the chin fully OVER the bar and hold there. 90% of the population, even strong guys will need to use an elastic band for help. Don’t be macho, use it!

Sets 1-2: 5 reps, eccentric in 5 seconds
Sets 3-4: 5 reps, 2 sec pause in bottom position
Sets 5-6: 5 normal reps

D1. Seated row
3 x 12-15

30-45 sec

D2. DB incline press
3 x 12-15
60-90 sec

DAY 3
A. Hack squat machine, eccentric in 5 seconds
3 x 8

B. Bulgarian split squat
Sets 1-2: 5 reps/side, eccentric in 5 seconds
Sets 3-4: 5 reps/side, 2 sec pause in bottom position
Sets 5-6: 5 normal reps/side

C. Lying leg curl
Sets 1-2: 5 reps, eccentric in 5 seconds
Sets 3-4: 5 reps, 2 sec pause in bottom position (still with tension)
Sets 5-6: 5 normal reps

DAY 4
A1. DB lateral raise lowering weight in 5 seconds
3 x 8

30-45 sec rest

A2. DB shrugs hold (hold pair of dumbbells to your side, with the traps STRETCHED)
3 x 30-45 sec

60-90 sec rest

B. DB shoulder press
Sets 1-2: 5 reps, eccentric in 5 seconds
Sets 3-4: 5 reps, 2 sec pause in bottom position
Sets 5-6: 5 normal reps

C. DB shrugs
Sets 1-2: 8 reps with 3 seconds stretch and 2 sec hold at top
Sets 3-4: 8 reps with 5 seconds hold at top
Sets 5-6: 8 normal reps

D1. DB lateral raise
3 x 12-15
15-30 sec rest
D2. DB front raise (same weight)
3 x max reps
15-30 sec rest
D3. DB rear delts (same weight)
3 x mx reps

DAY 5
A1. Preacher curl
Sets 1-2: 8 reps eccentric in 5 seconds
Sets 3-4: 8 normal reps
Sets 5-6: 8 reps with 5 sec hold in bottom (with some tension)

30-45 sec

A2. Dips
Sets 1-2: 8 reps eccentric in 5 seconds
Sets 3-4: 8 normal reps
Sets 5-6: 8 reps with 5 sec hold in bottom

60-90 seconds

B1. Incline (bench at 30 degrees) DB hammer curl
Sets 1-2: 8 reps eccentric in 5 seconds
Sets 3-4: 8 normal reps
Sets 5-6: 8 reps with 5 sec hold in bottom (with some tension)

45-60 seconds

B2. DB lying triceps extension
Sets 1-2: 8 reps eccentric in 5 seconds
Sets 3-4: 8 normal reps
Sets 5-6: 8 reps with 5 sec hold in bottom (with some tension)

60-90 seconds of rest

C1. Cable curl
3 x 15-20 reps

30-45 sec

C2. Rope triceps extension
3 x 15-20 reps

30-45 sec


#3

[quote]Christian Thibaudeau wrote:
No there isn’t (yet). However one thing that I know is that starting a workout by using a slow eccentric movement works very well to make the most out of Micro-PA.

Something along the line of:

DAY 1
A1. Leg extension lowering the weight in 5 seconds
3 x 8 reps

30-45 sec rest

A2. Leg curl lowering the weight in 5 seconds
3 x 8 reps

45-60 sec rest

B. Front squat
Sets 1-2: 5 reps, eccentric in 5 seconds
Sets 3-4: 5 reps, 2 sec pause in bottom position
Sets 5-6: 5 normal reps

C. Romanian deadlift
Sets 1-2: 5 reps, eccentric in 5 seconds
Sets 3-4: 5 reps, 2 sec pause in bottom position
Sets 5-6: 5 normal reps

D. Hack squat
3 x 12-15

DAY 2
A1. Pec Deck machine lowering the weight in 5 seconds, hold stretch 2 sec.
3 x 6-8

30-45 sec rest

A2. Neutral grip pull-ups, eccentric-only, lowered as slowly as possible
3 x 6-8

60-90 seconds of rest

B. Bench press
Sets 1-2: 5 reps, eccentric in 5 seconds
Sets 3-4: 5 reps, 2 sec pause in bottom position
Sets 5-6: 5 normal reps

C. Neutral grip pull-ups (use elastic band help if needed)
*I want each repetition to be done with zero momentum, bringing the chin fully OVER the bar and hold there. 90% of the population, even strong guys will need to use an elastic band for help. Don’t be macho, use it!

Sets 1-2: 5 reps, eccentric in 5 seconds
Sets 3-4: 5 reps, 2 sec pause in bottom position
Sets 5-6: 5 normal reps

D1. Seated row
3 x 12-15

30-45 sec

D2. DB incline press
3 x 12-15
60-90 sec

DAY 3
A. Hack squat machine, eccentric in 5 seconds
3 x 8

B. Bulgarian split squat
Sets 1-2: 5 reps/side, eccentric in 5 seconds
Sets 3-4: 5 reps/side, 2 sec pause in bottom position
Sets 5-6: 5 normal reps/side

C. Lying leg curl
Sets 1-2: 5 reps, eccentric in 5 seconds
Sets 3-4: 5 reps, 2 sec pause in bottom position (still with tension)
Sets 5-6: 5 normal reps

DAY 4
A1. DB lateral raise lowering weight in 5 seconds
3 x 8

30-45 sec rest

A2. DB shrugs hold (hold pair of dumbbells to your side, with the traps STRETCHED)
3 x 30-45 sec

60-90 sec rest

B. DB shoulder press
Sets 1-2: 5 reps, eccentric in 5 seconds
Sets 3-4: 5 reps, 2 sec pause in bottom position
Sets 5-6: 5 normal reps

C. DB shrugs
Sets 1-2: 8 reps with 3 seconds stretch and 2 sec hold at top
Sets 3-4: 8 reps with 5 seconds hold at top
Sets 5-6: 8 normal reps

D1. DB lateral raise
3 x 12-15
15-30 sec rest
D2. DB front raise (same weight)
3 x max reps
15-30 sec rest
D3. DB rear delts (same weight)
3 x mx reps

DAY 5
A1. Preacher curl
Sets 1-2: 8 reps eccentric in 5 seconds
Sets 3-4: 8 normal reps
Sets 5-6: 8 reps with 5 sec hold in bottom (with some tension)

30-45 sec

A2. Dips
Sets 1-2: 8 reps eccentric in 5 seconds
Sets 3-4: 8 normal reps
Sets 5-6: 8 reps with 5 sec hold in bottom

60-90 seconds

B1. Incline (bench at 30 degrees) DB hammer curl
Sets 1-2: 8 reps eccentric in 5 seconds
Sets 3-4: 8 normal reps
Sets 5-6: 8 reps with 5 sec hold in bottom (with some tension)

45-60 seconds

B2. DB lying triceps extension
Sets 1-2: 8 reps eccentric in 5 seconds
Sets 3-4: 8 normal reps
Sets 5-6: 8 reps with 5 sec hold in bottom (with some tension)

60-90 seconds of rest

C1. Cable curl
3 x 15-20 reps

30-45 sec

C2. Rope triceps extension
3 x 15-20 reps

30-45 sec[/quote]

DAMN CT! Really appreciated it, I would’ve accepted a no, but this is soooo much better haha. Thanks a lot, will implement this ASAP. Really looking forward to an official Micro-PA program, loved the Indigo-3G stuff.