Diesel Test, Green Bulge, White Blood

[ExpensiveUrine]

Thanks for replying Andrew.

Once home again I managed to bulk up to just under 100kg by Christmas when my training and diet were disrupted again (!) as I noted previously.

What was volume/frequency/intensity (%1RM/reps) like before Christmas? Did you do HIT stuff?

Can you contrast the stuff before Christmas to the stuff you're doing now? (ie, is the training program you're doing larger in volume, higher in intensity (increased RM%), frequency than it was before Christmas?

BTW, if you still have that personal study saved somewhere I'd love to have a read, if thats possible.

[andrew_k]

What was volume/frequency/intensity (%1RM/reps) like before Christmas? Did you do HIT stuff?

I normally perform 2 exercises per bodypart. For each exercise I do 2 to 3 warm up sets followed by 3 sets to total failure, for a total of 6 sets to failure per bodypart. Reps are in the 4 to 10 range. The first set to failure is always the heaviest, and I work down in weight for subsequent sets to ensure I can still get sufficient reps. Lately I have been adding in a variation on the drop sets concept to further increase intensity.

Can you contrast the stuff before Christmas to the stuff you're doing now? (ie, is the training program you're doing larger in volume, higher in intensity (increased RM%), frequency than it was before Christmas?

Virtually identical.

Here's my diary record from my last back workout as an example:

Seated Cable Rows:

15 x 42kg

15 x 56kg

10 x 70kg

6 + 2 (less strict) x 112kg (to failure)

5 x 112kg + 6 x 70kg (to failure)

6 x 105kg + 6 x 70kg (to failure)

Cable Pulldowns (Pulldowns on a machine with a separate handle and cable for each hand):

15 x 60kg

10 x 84kg + 5 x 70kg (to failure)

6 x 96kg + 5 x 66kg (to failure)

With my drop sets I take about a 5+ second rest after the weight drop to help ensure I train to muscular and not cardiovascular failure. Its enough to get my breathe back a bit but doesn't give the muscles anywhere enough time to recover (so they are essentially still being trained past failure).

BTW, if you still have that personal study saved somewhere I'd love to have a read, if thats possible.

No, I handed it in for marking and haven't seen it since. However any contemporary exercise physiology textbook would have more up to date information.