Jettisoned Ponderings

Inspired by the calf routine that I’ve started doing again (extra rest days needed getting back into it as I haven’t isolated calves in months) I’ve tried changing the way I do my other lifts to be similar to it. The reps are being kept in the hypertrophy 8-12, early sets are taken at a slower tempo to still achieve good intensity and latter sets more explosively while still controlled, and forced reps done if a spotter is available. Warm-up sets are done as needed followed by 3 progressive load sets then one back down set. The back down should be around 75% of the set 3 weight. Reps are again slowed down and controlled and taken to failure. Gets a good pump and finishes exhausting all the muscle fibers. Each body part is hit with 3-4 exercises, no more than 2 body parts per session and no agonist muscles worked in the same session (ie do back/triceps, not back/biceps). For lifting I’m sticking with a mon/tue/thur/fri schedule for main lifts and still hitting calves in the mornings mon/wed/fri in a separate session along with some abs or light cardio.

Tonight should be a great lift. It’ll be my first time lifting with BrittRod and give me a good idea of where she’s at for strength and stamina. I’m very excited to be working more directly with someone again!

This entry was posted on Thursday, June 18th, 2009 at 4:42 pm and is filed under Training. You can follow any responses to this entry through the RSS 2.0 feed. You can leave a response, or trackback from your own site.