It is a training style designed by powerlifter and bodybuilder Layne Norton, who believes that training should be done not only for body but also for strength, aiming both strength and muscle building. The Power Hypertrophy Adaptive Training (PHAT) workout consists of a combination of BodyBuilding and Powerlifting. Bodybuilders aim to build muscle by doing more repetitions at lower weight, while powerliftingers do low reps at high weight to get stronger. Layne Norton has combined these two different training methodologies. The advantage of PHAT training over other workouts is that it aims to develop muscle while strengthening by combining both the Powerlifting style and BodyBuilding style instead of following a specific training program (hypertrophy / strength) for weeks at a time.
Your strength training days consist of low sets and repetitions. Most movements target 2-3 sets and 4-6 repetitions. This means that each set will contain a lot of challenges. The best way to increase your physical strength is to use 85% to 100% of the weight you can lift in strength workouts.
Combining strength workouts with hypertrophy (muscle building) workouts allows you to be stronger as well as hormonally advantageous. If you have just started your fitness adventure, you can create the most suitable fitness program for you thanks to the Free Fitness program creation guide.
How is Phat Training Made?
Phat training is applied as power and strength training 2 days a week, and hypertrophy muscle development training 3 days a week.
Day 1: Strength and Force
Day 2: Strength and Force
Day 3: OFF
Day 4: Hypertrophy
Day 5: Hypertrophy
Day 6: Hypertrophy
Day 7: OFF
How Much Weight Should I Lift?
Research shows that lifting 75-85% of the weight you can lift is useful for fat burning and bodybuilding.
- For fat burning and muscle development, remove 75-85% of the maximum weight you can lift and re-apply 8-12.
- For Strength Training use 85-100% of maximum weight with 1-5 reps. Practice your workout by resting for 3-5 minutes. Ex. In the program with 5-3-1 sets number, lift 85% weight in the 5th repetition, 90% in 3 repetitions and 100% weight in the last repetition.
- Repeat when applying 12-20 for muscle strength and stability. Prefer max 50-70% weight and apply 90 seconds rest time. Ex. Apply 20 repetitions at 50% weight, and apply 12 repeats at 70% weight. The less weight, the more repetition, The more weight, the less repetition.
Progressive Overload, which means progressive loading, try to increase the weight a little more each time we go to training. Routine exercises with the same weight may not be beneficial in terms of development after a while. Always try to raise the bar by gradually increasing the weights.