Update
Well, it’s been forever since I posted anything on here so I figured i’d share some things that i’m doing.
First off, had a killer leg workout today:
Started with leg press: 2plates x10,4platesx20,6platesx30, 8platesx40,10platesx50, 12plates x 60
that seemed to get some blood in my legs…then onto squats: 6 sets total, 2 regular, 4 pause sets
then supersetted prone leg curl with calf raises
then supersetted H-Squat: 6plates + 350 lbs band tension, focus on eccentric
then supersetted leg ext with calf raises (seated and HS horizontal)
then supersetted seated leg curl with calf raises (seated and HS horizontal)
then supersetted Weighted Hyperextensions with Barbell Step-ups
finished the workout off with 10 hill sprints
Last week I had a great chest & arm workout which started with a mega drop set on incline d-bell press: 100′s x max down to 80′s down to 60′s down to 40′s
then a huge drop set on alt d-bell curls starting with the 75′s
then 100 reps of 100 per side on cable flys
182 push-ups with feet elevated
lying cable curls
around 140 dips
tricep pushdown 100 lbs x 100 reps
band resistance on hammer strength
some other stuff for arms…can’t remember what all we did
So my good friend Brian Whitacre attended Layne N orton’s Camp as a presenter…came back with a lot of valuable info that has made both us rethink parts of our approach.
Part of this has to do with the approach to cardio. In short, whereas I was doing a good amount of steady state cardio on both the elliptical and treadmill, I am shifting towards intervals on both the bike and stepmill. HIIT cardio which offers greater intensity, resistance and elevates the heart rate far faster, more closely mimics the type of conditioning and range of motion in resistance training. It conditions the muscles for recruitment of fast twitch rather than slow twitch fibers and appears to be more muscle sparing. The studies presented showed a significant difference in preservation of strength, lean mass and power capacity in favor of cardio done interval style with intensity and higher resistance. Cycling also seems to be favorable over other forms of steady state cardio for preservation of strength and size.
So far, i’m liking the change.
I should add that I have always been an advocate of HIIT cardio, but I never incorporated it more than twice a week (not including my post leg workout sprints and prowler)…I am now moving towards all cardio being a form of HIIT
One of the other key points, was the benefits of HMB as a supplement for preservation of strength and lean mass, especially under conditions of caloric deficit.
I will try to post the link to some of the studies referenced.
The only other new thing i’ve played around with this off-season to shock the muscle in a different way is the introduction of band tension. I purchased 3 sets of bands (a pair of 65′s, 100′s and 175′s) I have used these with quite a few different exercises, but really like focus on eccentric stress to produce greater muscle damage on squats and hammer strength pressing movements…I have used them on about any exercise I possibly can.
Well, that about wraps it up for now. If anyone has questions, fire away
