May 28th, 2010
Hey,
So it’s time for my weekly update and rant. So I’m still learning how this whole blogging thing works, but I get to add titles to them (who knew), so now I will actually be dating them. Otherwise you would never know when I wrote what down, but don’t worry, now you will.
Well another week has gone by and my training is starting to change. Up until this point I have been on my cutting routine and trying to lose some weight, increase cardio, and working in a hypertrophy range.
When resistance training we generally split programs into 4 areas:
Hypertrophy is increasing the size of the muscle.
Strength is increasing the muscles ability to lift a heavy load.
Power is being able to lift heavy loads at faster speeds.
Muscular Endurance is the ability to lifts loads multiple times in a row.
These occur by working in different rep and set ranges, with some guidelines on rest. By stimulating the muscles in different ways, different adaptations occur.
I could go on for pages about how each of these happens, but it wouldn’t make for a very entertaining read. What I’m trying to say though is that I was trying to make my muscles bigger. I stated before that during a cutting routine due to the lack of nutrients and energy on a restrictive diet, you tend break down protein for energy, and with this you tend to lose muscle mass. So to counteract this, I worked in hypertrophy to increase my protein synthesis (ability to make and store protein). Now that I’m coming out of my diet, I want to increase my strength. Over the next week I’m phasing into strength by working 2 strength days and 2 hypertrophy days, with 3 days of rest. I normally will only take 1 or 2 days of rest going into a transition like this, but I want to make sure I’m more recovered for the next phase. Sorry for all the science in this post. But dont’ worry, I’ll give more details on the breakdown of my workouts in the next post.
Pierce Hnatiuk, BPE, CSCS, CPT High Performance Strength & Conditioning Coach Alberta Sport Development Centre – NW Grande Prairie Regional College phone: 780-539-2040 phnatiuk@gprc.ab.ca
hello peirce, i would like to enroll michael and michelle bylow into the summer training , what is the costs? and dates and times for this ? can you send me some more infor or talk to michael and michelle on it some more to see what they would like to get involved in . the whole program would do them wonders. thanks
June 1st, 2010 at 6:28 pm