Thread: my weird workout!
12-10-2004, 01:17 AM #1
my weird workout!
ok i've doing this workout i read about on the net! it consists of doing 10 sets of 1 rep with like your 80% 1RM and consistently decrease rest time between sets! now what i did was take this idea and down size it to 3 sets of about 95% 1RM with decreasing the rest time also until the 3 singles become 1 set of 3 complete reps! now this seems to be working actually my strength is going up considerably! i know this isnt a conventional way to train but when you think about it one way to add muscle is to make progress every time you training and with this program it is very easy to do so! i also know that 1 rep is not the best rep range fo hypertrophy, however because of the strength increases is it possible cause hypertrophy using this program?
12-10-2004, 10:03 AM #2
Yes, you could increase muscle mass off the program you mentioned. Why? Because you are recruiting fast twitch fibers, you are also maximally recruiting all fibers avaliable, or the maximum your body will let you recruit. These are both good things concerning growth/strength. However, the importance of this program would be strength, not size. Your main focus during a strength phase, would be to become significantly stronger. With this increase in strength, you can transition into a "hypertrophy/high volume phase" considerabley stronger than before. This is where your strength phases become paramount! We'll say that you were squatting 200lbs
4 sets of 10 (hypertrophy phase) before your strength phase. Then after the strength phase you squat 225 4 sets of 10. See how the strength phases come into play?
12-10-2004, 10:05 AM #3
I have no freaking idea why muscle mass is underline when I type it and it takes you to a supplement page. No clue!!
12-10-2004, 10:29 AM #4
haha you got me! is there any way to incorperate both???
12-10-2004, 10:37 AM #5Originally Posted by Hypertrophy
12-10-2004, 11:07 AM #6Originally Posted by crosby7117
12-10-2004, 11:18 AM #7AR Hall of Fame
Originally Posted by Hypertrophy
- Join Date
- Dec 2002
12-10-2004, 11:20 AM #8Originally Posted by SwoleCat
I'll check my pooter and see what's up.
12-10-2004, 11:20 AM #9
Get ad-aware and do a check for spyware...
12-10-2004, 11:21 AM #10Originally Posted by BigJames
12-10-2004, 11:33 AM #11
12-12-2004, 05:13 PM #12Originally Posted by Hypertrophy
12-13-2004, 03:29 PM #13Originally Posted by crosby7117
12-13-2004, 04:33 PM #14Originally Posted by Hypertrophy
12-15-2004, 11:55 AM #15Originally Posted by crosby7117
Weeks 1-8: Hypertrophy Phase
Week 9: Unload
Weeks 10-13: Strength Phase
Week 14: Unload
Weeks 15-19: Power Phase
Week 20: Unload
The duration and type of training in each phase is totally dependent upon the person's goal and their ability to recover and adapt. Trained subjects adapt much more quickly as compared to untrained. You'll need to listen to your body and monitor your progress. This is why keeping a training log is invaluable! Hope this helped?
12-15-2004, 01:51 PM #16Originally Posted by Hypertrophy
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