Today's leg workout consisted of....
I have the same sets and reps for each exercise. Picking the correct loads to maximise each set.
Sets per exercise = 7
Reps per exercise;
set 1 - 8
set 2 - 8
set 3 - 6
set 4 - 6
set 5 - 4
set 6 - 4
set 7 - 10-12
Total sets = 28 (high volume)
Rest times are different between and after each super set depending on the rep range.
8 Reps = 60 seconds
6 Reps = 90 seconds
4 Reps = 90-120 seconds
The Session.
1a Barbell Front Squat
1b Deadlifts - overhand grip
2a Step Ups - Barbell on back
2b dumbbell Romanian Deadlifts - fixed 25 degree knee bend
The training goal for this phase is myofibril hypertrophy. Leading more towards strength gains of the muscle fibres as opposed to increasing their size.
Targeted muscle groups.
1a - quads and glutes
1b - hamstrings, back and glutes
2a - quads
2b - hamstrings and lower back
Tuesday, 14 May 2013
Friday, 10 May 2013
Post Transalpine Run.
Putting myself on the chopping block here!
Pic on the left is from the start of Feb 2013.
As you can see, after my Transalpine Run in September 2012 I had turned into a 'skinny fat' physique.
The event took a lot out of my to the point I lost around 8kg of muscle tissue. I'd say it took me a good three months to feel normal after that event and that was after having a period of rest and then getting back into strength training. I was suffering with my joints as the muscles in my legs were very weak from the run.
Pic on the right is from May 8th 2013. I have taken my time since the event to recondition my body. I have been doing this by achieving marginal gains each workout, planning my training cycles and having a solid nutritional base.
I am not in any rush - I am setting my goals and working my way towards them.
I want to remain feeling good, staying injury free, regaining my athletic performance, developing my business and learning.
Now things are getting themselves together I will add more content on this blog relating o my training, thoughts and other such things.
Pic on the left is from the start of Feb 2013.
As you can see, after my Transalpine Run in September 2012 I had turned into a 'skinny fat' physique.
The event took a lot out of my to the point I lost around 8kg of muscle tissue. I'd say it took me a good three months to feel normal after that event and that was after having a period of rest and then getting back into strength training. I was suffering with my joints as the muscles in my legs were very weak from the run.
Pic on the right is from May 8th 2013. I have taken my time since the event to recondition my body. I have been doing this by achieving marginal gains each workout, planning my training cycles and having a solid nutritional base.
I am not in any rush - I am setting my goals and working my way towards them.
I want to remain feeling good, staying injury free, regaining my athletic performance, developing my business and learning.
Now things are getting themselves together I will add more content on this blog relating o my training, thoughts and other such things.
Thursday, 7 February 2013
Neglected
Howdy!
So I have somewhat neglected my blog as of late.
I am busy expanding the reach of No Regrets Fitness and haven't given the blog any attention.
Will get back to finishing my transalpine story soon enough!!
Nick
So I have somewhat neglected my blog as of late.
I am busy expanding the reach of No Regrets Fitness and haven't given the blog any attention.
Will get back to finishing my transalpine story soon enough!!
Nick
Monday, 21 January 2013
A look at one of my training programs.
My Training partner and I are currently going through a new phase of training.
Our weekly schedule sees us doing x 3 weight training sessions and a minimum of x 1 H.I.I.T session (High Intensity Interval Training).
The sessions are based on 8 exercises per session, grouped into pairs (super sets). The first exercise being lower body followed by an upper body exercise. At this stage we are working with lighter loads (65-70% of estimated 1 Rep max) doing 3 sets, 12-15 reps.
Rest Periods for the first 2 weeks are 30 seconds between the super set and 60 seconds after.
After week 2 the rest after each super set will drop to 45 seconds to not get into a position of stagnation and to force the body into adapting to a new stimulus. (There are many variables to manipulate during training)
We are working to specific tempos on each exercise. Tempo of a given exercise is very specific in determining your training effect.
My Blog post going explaining program structure and tempos can be read here.
http://nick-collins.blogspot.co.uk/2012/01/my-program-writing-explained.html
For those familiar with Strength training I follow the Structure & principles of Charles Poliquin.
Right! One of the sessions that we're doing.
A1 - Deadlifts
3 x 15, Tempo (T) 3010
A2 - 45 degree incline bench dumbbell press
3 x 15 T - 2110
B1 - Barbell on back, front foot elevated split squats
3 x 12 each side (e/s) T - 2110
B2 - Seated, Bent over dumbbell rear delt raise
3 x 15 T - 2110
C1 - Forward box step up holding dumbbells
3 x 12 e/s T - 1110
C2 - Lying dumbbell tricep extensions
3 x 15 T - 2110
D1 - Barbell on back calf raises - toes raised
3 x 25 (calfs need higher reps) T - 2011
D2 - Standing dumbbell bicep hammer curls
3 x 15 T - 2110
Please remember that this session is only a fraction of my overall plan so you have an idea of what I am working on.
All training plans are specific to the individual and as such variations, tempos, exercise selection are not mutually exclusive.
The other sessions take into account the movements and muscles targeted in this session to make sure I have a balanced training plan whilst also targeting any structural issues I have.
Please feel free to message me privately or comment if you have any questions on this post or any on your own training.
Stay positive and be awesome.
Nick
Via FaceBook
http://www.facebook.com/NoRegretsFitnessUK
Our weekly schedule sees us doing x 3 weight training sessions and a minimum of x 1 H.I.I.T session (High Intensity Interval Training).
The sessions are based on 8 exercises per session, grouped into pairs (super sets). The first exercise being lower body followed by an upper body exercise. At this stage we are working with lighter loads (65-70% of estimated 1 Rep max) doing 3 sets, 12-15 reps.
Rest Periods for the first 2 weeks are 30 seconds between the super set and 60 seconds after.
After week 2 the rest after each super set will drop to 45 seconds to not get into a position of stagnation and to force the body into adapting to a new stimulus. (There are many variables to manipulate during training)
We are working to specific tempos on each exercise. Tempo of a given exercise is very specific in determining your training effect.
My Blog post going explaining program structure and tempos can be read here.
http://nick-collins.blogspot.co.uk/2012/01/my-program-writing-explained.html
For those familiar with Strength training I follow the Structure & principles of Charles Poliquin.
Right! One of the sessions that we're doing.
A1 - Deadlifts
3 x 15, Tempo (T) 3010
A2 - 45 degree incline bench dumbbell press
3 x 15 T - 2110
B1 - Barbell on back, front foot elevated split squats
3 x 12 each side (e/s) T - 2110
B2 - Seated, Bent over dumbbell rear delt raise
3 x 15 T - 2110
C1 - Forward box step up holding dumbbells
3 x 12 e/s T - 1110
C2 - Lying dumbbell tricep extensions
3 x 15 T - 2110
D1 - Barbell on back calf raises - toes raised
3 x 25 (calfs need higher reps) T - 2011
D2 - Standing dumbbell bicep hammer curls
3 x 15 T - 2110
Please remember that this session is only a fraction of my overall plan so you have an idea of what I am working on.
All training plans are specific to the individual and as such variations, tempos, exercise selection are not mutually exclusive.
The other sessions take into account the movements and muscles targeted in this session to make sure I have a balanced training plan whilst also targeting any structural issues I have.
Please feel free to message me privately or comment if you have any questions on this post or any on your own training.
Stay positive and be awesome.
Nick
Via FaceBook
http://www.facebook.com/NoRegretsFitnessUK
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