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The visit with the trainer was interesting. He doesn't agree with the way I've been training my arms, but I want to finish the program. I'm halfway through it, and damnit, but I am seeing palpable results for the first time in about 15 years of training.
But once I'm through my intensive, I do want to try it his way. He suggests four blocks of training, three times a week.
The first block, which may go as little as one week for me, is a familiarization set, in which I do full body exercises, and develop my technique.
I would then go for a build phase, where I'd increase muscle mass and my BMR (basal metabolic rate). I would do more full body exercises (eg. squats, dead lifts, seated rows, chest press) in three sets, plus some accessory exercises (muscle-specific stuff, like crunches, bicep curls, etc.), and increase my protein intake. This would last 6-8 weeks.
The next phase is the burn phase, where I increase the intensity. I increase the reps for each set, and do circuits and super-sets, increasing my anaerobic threshold. In this portion, I'd be burning more body fat and increasing definition. This lasts 6-8 weeks (and just might produce a 6- to 8-pack, hehehehe).
The last phase is the strength phase in which I do compound full-body works, with fewer reps and higher weights. My strength and explosive power build here. This lasts for 6-8 weeks.
When that is over, I cycle through again, starting with the build phase.
Have you done a similar routine? What were your results like?
But once I'm through my intensive, I do want to try it his way. He suggests four blocks of training, three times a week.
The first block, which may go as little as one week for me, is a familiarization set, in which I do full body exercises, and develop my technique.
I would then go for a build phase, where I'd increase muscle mass and my BMR (basal metabolic rate). I would do more full body exercises (eg. squats, dead lifts, seated rows, chest press) in three sets, plus some accessory exercises (muscle-specific stuff, like crunches, bicep curls, etc.), and increase my protein intake. This would last 6-8 weeks.
The next phase is the burn phase, where I increase the intensity. I increase the reps for each set, and do circuits and super-sets, increasing my anaerobic threshold. In this portion, I'd be burning more body fat and increasing definition. This lasts 6-8 weeks (and just might produce a 6- to 8-pack, hehehehe).
The last phase is the strength phase in which I do compound full-body works, with fewer reps and higher weights. My strength and explosive power build here. This lasts for 6-8 weeks.
When that is over, I cycle through again, starting with the build phase.
Have you done a similar routine? What were your results like?
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no subject
Date: 2010-08-19 10:34 pm (UTC)From:strength / hypertrophy / power (you can toggle the first two to a certain extent) is fairly standard practice; the key to leaning out in the second phase will be almost entirely dependent on what you eat; expect a reduction in carbs to be the order of the day (not an elimination, but they will be clustered around your exercise window almost exclusively, i suspect).
no subject
Date: 2010-08-19 10:38 pm (UTC)From:I need to do more research on how to plan this out, since I'm doing this independently.
no subject
Date: 2010-08-19 10:51 pm (UTC)From:(it's killing me not to lift until i get my hand x-rayed again next week; i got fed up and did suitcase deadlifts with my good arm just to do *something* with my upper body)
no subject
Date: 2010-08-19 11:51 pm (UTC)From:I hope your hand is better really soon. I know how frustrating it is when an injury/illness brings everything to a screeching halt.
no subject
Date: 2010-08-20 01:32 am (UTC)From:it might work well, adapted to fit your 2nd or 3rd phase. what kind of gym or equipment do you have access to?
no subject
Date: 2010-08-20 12:29 pm (UTC)From:I don't have a training partner, so I have no one to spot me. I was doing squats in the squat cage, so the bar could catch if I ran into any trouble, and I do my bench press with dumb bells, so I don't strangle myself if the weight is suddenly too heavy.
no subject
Date: 2010-08-20 05:56 pm (UTC)From:no subject
Date: 2010-08-20 05:59 pm (UTC)From:no subject
Date: 2010-08-21 12:30 am (UTC)From:no subject
Date: 2010-08-20 12:45 pm (UTC)From:.
Anyway, I stand (er, flex?) in solidarity:
no subject
Date: 2010-08-20 12:48 pm (UTC)From:Heh, as for badonkadonk, I don't think they're limited to women. My female roommate has a serious one, as does a male friend of mine. Praise be to the callipygous!
no subject
Date: 2010-08-20 01:49 pm (UTC)From:Maybe we need to form a club.
no subject
Date: 2010-08-20 05:53 pm (UTC)From:no subject
Date: 2010-08-20 05:57 pm (UTC)From:no subject
Date: 2010-08-20 06:01 pm (UTC)From:no subject
Date: 2010-08-21 12:31 pm (UTC)From:no subject
Date: 2010-08-20 01:47 pm (UTC)From:Pow! Go, you!!!
no subject
Date: 2010-08-20 07:27 pm (UTC)From:no subject
Date: 2010-08-20 09:58 pm (UTC)From: