I think I have protein vary anywhere between 80 and 200+. If I do less, I am not a happy person - in my CW days that lead to a horrid results (I had something of a 70% carbs/15% protein, <10% fat thing going).
To be honest, I am pretty sure I just reached my ceiling. I am more interested in not hurting my wrist every few sessions, hypertrophy and overall high spirit.
I am trying that idea of 10 reps from 4 hour body book, where I warm up dynamically, go immediately to a relatively heavy lift for 2-3 reps, than do 7 very slow rep to reach as near a failure point as possible with a free weight. I jump rope in between. I am sure as hell gaining weight, not sure how much is muscle.
Just like sakura_girl I reduced the # of workouts per week. I do lifting every third day, and 1 or 2 sessions of support one-sided work with pulleys and KBs, again, per 4 Hour body.
NDF, could you comment on re-comp results if you invested enough time into the program to comment?
Because I am really, really tired of hurting the wrist, I am not sure if I want to continue with the strength-based lifting so hypertrophy style lifting is very tempting in combination with more intense swimming. Kindda joints saving approach, I guess.
I am pondering a new lifting ideas for the new year, and the only thing I know is that I would like to train Olympic lifts with the PT, keep my beloved KBs, but not sure what to do about the 5 main lifts.
Last edited by Leida; 12-27-2012 at 09:22 AM.
At the time, I was following a workout from the program called "Venus Index" which focuses on building an x-shaped body. I was also following a LG eating pattern, with higher carb "refeeds" only on workout days and was eating at or slightly below maintenance on non lifting days. I was also only lifting 2x a week.
Originally Posted by Leida
I saw really good improvements. There are rep ranges that are specifically for hypertrophy(ie muscle growth). Those less than 8 reps generally aren't conducive to hypertrophy. Of course you also have to eat to support muscle growth and progress in your lifts(either in amount lifted or reps lifted).
That's what I thought as well (or more correctly read about everywhere), but 4 Hour Body was using the BBS protocol with 7 lifts to failure. I am not sure there is such a huge difference between 7 and 8, but I see the difference between 1 set and the 3-4 sets.
I will see if I can look up Venus Index, it sounds intriguing.
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