My second volume-based push workout. Almost everything progressed by 1 rep. It’s not bad, but it’s not extremely good either. I’ll certainly take it, though. I’m curious to see how next week’s goes.
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Tag Archive: hypertrophy
For the last three weeks, I’ve been refining my own version of Layne Norton‘s PHAT (Power Hypertrophy Adaptive Training) lifting methodology. Essentially, it has you doing two days of heavy (around 5 rep) lifting and then three days of hypertrophy (around 10-15 rep) lifting per week.
My only tweaks were to make it slightly more applicable to real-life movements and put a stronger emphasis on single-legged movements. Also, I’m not a fan of 15-20 rep sets, so I try not to go over 14. I’ll do a later write-up explaining this in more detail.
The results from the last three weeks? 0.38lbs of muscle gain and 1.78lbs of fat loss. At least that’s what the 7-site body fat caliper protocol says.
Ok. I added a couple more exercises, and this wasn’t easy at all. I hope it feels better next time because I got to the beginning stages of nausea.
Oh well. It was still fun. 🙂 Continue reading
This is a long one. Continue reading
To add to my neck troubles, I woke up with allergies. So, I had a headache and some level of fatigue along with the neck problems. Great.
I thought about it and realized that working out for high reps on legs wouldn’t make my neck, headache, or fatigue any worse. So, I went and pumped out the session. It wasn’t all that fun, but it was necessary. Also, I haven’t done higher reps for quite a while. As a result, these numbers were pretty terrible. Ha ha. But it’s all good in the neighborhood. At least it will be easy to progress from these. Continue reading
I worked out today, and it felt great. However, it’s hard for me to celebrate because Lisa tested my body fat yesterday, and we found out that I lost two pounds of muscle mass. I lost two pounds of muscle the previous month, too. So, I’m four pounds of muscle less than I was two months ago. Great. Everything I preach about health and fitness involves gaining muscle mass, but I’m here losing it. Continue reading