In my last post, I mentioned about the big switch from strength training to a more balanced muscle mass training and strength training. In this new program, I attempt to keep my weights in 80 to 90% 1RM instead of the heavy 90 to 95% 1RM, I used before for strength training. I used to do 2 workout per week during my strength training regimen. Usually it was on Mondays and Thursdays. Occasionally I would do another workout on Saturdays, time and motivation permitting. On Mondays and Thursdays I used to do 4 exercises. One for each body part
They are mostly concentrated towards bigger muscle groups. On the occasional Saturdays I used to do these exercises
After switching to the new program and doing a couple of sessions with the lighter weights, I felt like I was not doing enough per week. So I started doing 4 workouts per week. Mondays and Thursdays are still the same. However I added Tuesdays and Saturdays too. On Tuesday and Saturdays I will be doing the same exercises as I used to do on Saturdays. How about my recovery then? That is a question, I still need to answer myself. Since I am not doing heavy weights I should be fine with the recovery. The schedule now looks like this:
However my weight has a different story to tell, although I am not sure if this is a one time thing or will continue to happen. Basically my weight and fat numbers for the last 3 weeks looked like so
The week from 6/5 to 6/12 is when I switched to the new training. Up until 6/5 (with my old training) I used to gain anywhere from 0.4 to 1.0 lbs per week (when I am healthy :). Which was true during the week of 5/29 to 6/5. However right after I switched to the new training and 4 workouts per week, I say a slight drop in my weight instead of gaining weight. Now I am not sure if this is a bad sign or a good sign or not a sign at all. My fat % dropped a little but it could just be within the margin of error. So I will wait through a couple of weeks more and see if the trend continues. If it does, then I might have to switch back to my old exercises or reduce the number of workouts per week. More updates coming soon...
- Chest and triceps (bench press or dips)
- Back and biceps (rows or pull-ups)
- Quads and Hamstrings (deadlifts or squats)
- Calves or Abs
They are mostly concentrated towards bigger muscle groups. On the occasional Saturdays I used to do these exercises
- Shoulder press
- Barbell Bicep curls
- Close grip bench press
After switching to the new program and doing a couple of sessions with the lighter weights, I felt like I was not doing enough per week. So I started doing 4 workouts per week. Mondays and Thursdays are still the same. However I added Tuesdays and Saturdays too. On Tuesday and Saturdays I will be doing the same exercises as I used to do on Saturdays. How about my recovery then? That is a question, I still need to answer myself. Since I am not doing heavy weights I should be fine with the recovery. The schedule now looks like this:
- Monday morning
- Tuesday night - 36 hrs for recovery since last workout
- Thursday morning - 36 hrs for recovery since last workout
- Saturday morning - 48 hrs for recovery since last workout
- Monday morning - 48 hrs for recovery since last workout
However my weight has a different story to tell, although I am not sure if this is a one time thing or will continue to happen. Basically my weight and fat numbers for the last 3 weeks looked like so
- 5/29
- Weight: 124.4 lbs
- Fat %: 9.61%
- 6/5
- Weight: 125.2 lbs
- Fat %: 9.61%
- 6/12
- Weight: 125 lbs
- Fat %: 9.46%
The week from 6/5 to 6/12 is when I switched to the new training. Up until 6/5 (with my old training) I used to gain anywhere from 0.4 to 1.0 lbs per week (when I am healthy :). Which was true during the week of 5/29 to 6/5. However right after I switched to the new training and 4 workouts per week, I say a slight drop in my weight instead of gaining weight. Now I am not sure if this is a bad sign or a good sign or not a sign at all. My fat % dropped a little but it could just be within the margin of error. So I will wait through a couple of weeks more and see if the trend continues. If it does, then I might have to switch back to my old exercises or reduce the number of workouts per week. More updates coming soon...
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