Weight Training Journal
Weight Lifting Journal
All the best in your weight training, powerlifting, and bodybuilding, programs.
Jason, CSCS
Weight Lifting Journal
As I enter the last 3 week of my 9 week hypertrophy phase I thought I would take a moment to explain the goals of my last hypertrophy mesocycle, week C. This cycle will help prepare for the next which will focus on strength.
The core lift, my first exercise will consist of 5 set of 6 to 8 reps with a maximum allow rest for hypertrophy of 1:30. This rest and set combination will allow me to lift the maximal amount of weight in this phase.
For my next exercise I will employ drop sets, again to allow me to lift the most weight posible. With the drop sets the goal will be to complete 12 reps per set. As the cycle progress the rep range will drop to 8. To start the set I will select a weight that I lift for a max of 6 reps and a low of 2. I will the weight about 20% for a few more reps than drop the weight even more to finish out the set. Rest will be around 60 seconds.
The remainder of the exercises will be assistance work thus the reps will be high and the rest low.
My goal for this phase of my weight training is to get use to heavy weight and build muscle mass. I will let you know how things progress.
The core lift, my first exercise will consist of 5 set of 6 to 8 reps with a maximum allow rest for hypertrophy of 1:30. This rest and set combination will allow me to lift the maximal amount of weight in this phase.
For my next exercise I will employ drop sets, again to allow me to lift the most weight posible. With the drop sets the goal will be to complete 12 reps per set. As the cycle progress the rep range will drop to 8. To start the set I will select a weight that I lift for a max of 6 reps and a low of 2. I will the weight about 20% for a few more reps than drop the weight even more to finish out the set. Rest will be around 60 seconds.
The remainder of the exercises will be assistance work thus the reps will be high and the rest low.
My goal for this phase of my weight training is to get use to heavy weight and build muscle mass. I will let you know how things progress.
All the best in your weight training, powerlifting, and bodybuilding, programs.
Jason, CSCS
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