Weight Training
Weight Lifting Mesocycle
As I approach the end of my current 3 week mesocycle it is time to post what is to come and reflect on the past cycle. I am currently in a hypertrophy phase and will continue with it for the next phase as while. I will be in hypertrophy for 9 weeks total.
In this past cycle I did not stay totally on track, but for the most part I was able to stick to the plan. That plan was basically 10 - 12 reps and a max 90 second rest between sets. This past phase was to complete some tough hypertrophy work and get lots of volume in. I faltered mainly on leg and chest day. When chest day rolls around I always want to lift heavy and when I have a spot I cannot control myself and have to add more and more weight. Then on leg day it is just so tough that i stall and find any excuse I can to drag out the rest. I will try to be a good boy and stick to the plan for the next few weeks.
For my new phase, still working on hypertrophy I will drop the rest and reps. I may allow the 1:30 on squats and deads because they take so much out of me, but all other lifts I want to limit rest to 1:00 max and no less then 30 seconds. My reps will fall only slightly to fit in the range of 8 - 10. This drop in reps should bring about an increase in weight. I hope a big jump in weight but I expect around a 10% increase. For assistance exercises like external shoulder rotations I will continue to keep with 12 or 15 reps. This will last 3 weeks when I again will drop the reps and add more weight for las cycle of hypertrophy for a while.
All the best in your weight training, powerlifting, and bodybuilding, programs.
Jason, CSCS
Weight Lifting Mesocycle
As I approach the end of my current 3 week mesocycle it is time to post what is to come and reflect on the past cycle. I am currently in a hypertrophy phase and will continue with it for the next phase as while. I will be in hypertrophy for 9 weeks total.
In this past cycle I did not stay totally on track, but for the most part I was able to stick to the plan. That plan was basically 10 - 12 reps and a max 90 second rest between sets. This past phase was to complete some tough hypertrophy work and get lots of volume in. I faltered mainly on leg and chest day. When chest day rolls around I always want to lift heavy and when I have a spot I cannot control myself and have to add more and more weight. Then on leg day it is just so tough that i stall and find any excuse I can to drag out the rest. I will try to be a good boy and stick to the plan for the next few weeks.
For my new phase, still working on hypertrophy I will drop the rest and reps. I may allow the 1:30 on squats and deads because they take so much out of me, but all other lifts I want to limit rest to 1:00 max and no less then 30 seconds. My reps will fall only slightly to fit in the range of 8 - 10. This drop in reps should bring about an increase in weight. I hope a big jump in weight but I expect around a 10% increase. For assistance exercises like external shoulder rotations I will continue to keep with 12 or 15 reps. This will last 3 weeks when I again will drop the reps and add more weight for las cycle of hypertrophy for a while.
All the best in your weight training, powerlifting, and bodybuilding, programs.
Jason, CSCS
1 comment:
oh ok, yeh iv just started i get a small amount of traffic but ever building up, i havnt made any money as of yet really, i assume it will increase every month, i hope so anyways, hey would you like to exchange links? ill link you on my page and you link me it will increase or google page rank, doing us both good? thanks
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