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foxytrot

By foxytrot
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Morrigainz

Morrigainz

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I agree with WQ on the going to failure thing. You don't want your form to break down so you hurt yourself.

 

As far as the rep ranges - I just got done with 4 weeks of hypertrophy (muscle growth) at 10 reps of heavy, heavy, heavy and I definitely noticed changes (after not having seen any since Feb). This week I started on 4 weeks of strength gains - so my muscles won't necessarily get bigger, but the existing ones will get stronger. That's 5 reps of heavy, heavy, heavy. Haha.

Level ? Half-Dwarf/Half-Amazon Warrior

STR:21.25 STA:15 DEX: 10.95 CON: 14 WIS:15.5 CHA:17

SWOLE BUCKS: 1

1 2 3 4 5 6 7 8

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weirdquark

weirdquark

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I agree with WQ on the going to failure thing. You don't want your form to break down so you hurt yourself.

 

As far as the rep ranges - I just got done with 4 weeks of hypertrophy (muscle growth) at 10 reps of heavy, heavy, heavy and I definitely noticed changes (after not having seen any since Feb). This week I started on 4 weeks of strength gains - so my muscles won't necessarily get bigger, but the existing ones will get stronger. That's 5 reps of heavy, heavy, heavy. Haha.

 

Oh, you know? I had a plan for a challenge that I'd call "dance ten looks three" and do all my sets either at ten or three reps. I may actually do that now.

I lift heavy things.

Current Challenge

Between Challenges Workout Log

Sassafrass: a capella folk fantasy mythology

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foxytrot

foxytrot

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Phew, crazy busy week between derby-monster-eating-my-life (we have a HUGE tournament on in a week) plus my 30th birthday and all the dinners and parties and fun things! And cake....so...much...cake...and...chocolate......!!!!!!!!!!!!!!!!

 

I'm not a fan of working to failure because your form will start to break down because you're tired and if the point of doing higher rep sets is to focus on form, then that's kind of counter productive.

 

Otherwise, yeah, I think higher rep sets can definitely be useful and cause hypertrophy if you're eating enough to put on muscle, so if you'll be moving back to reps in the lower end, it doesn't sound like a bad idea. Do you know how long the PT's program would have you doing the higher rep sets? A thing that I've started doing is having sets where I want to gain muscle be 5-8 reps, so I move from strength through a little bit of endurance, and it does make it easier when I add weight if I can do three sets of seven or eight reps before I move up than if I add weight whenever I can do three sets of five.

 

New Rules of Lifting for Women starts off with doing something similar to what your PT wants you to do -- the first stage you start with 15 reps and add weight each time and drop reps over four to six weeks; the second stage has you use ten reps for everything and then you repeat the same exercises in stage four with eight reps instead; the third and fifth stage are similar and use six and four reps.

 

Cool, that is really helpful to know.

 

I agree with WQ on the going to failure thing. You don't want your form to break down so you hurt yourself.

 

As far as the rep ranges - I just got done with 4 weeks of hypertrophy (muscle growth) at 10 reps of heavy, heavy, heavy and I definitely noticed changes (after not having seen any since Feb). This week I started on 4 weeks of strength gains - so my muscles won't necessarily get bigger, but the existing ones will get stronger. That's 5 reps of heavy, heavy, heavy. Haha.

 

Changes - GOOD! I am wanting change, am feeling un-motivated and bummed out as I haven't seen any big change for a long time now. I love how everything is heavy, heavy, heavy hehe :)

 

This thread is super fabulous!  I'm a HUGE derby fan and go to 3 bouts a year (we have 6 per year here) so it is sooooo cool to read about your jamming exploits :)

 

What kind of cues did you get from PT with respect to posterior chain firing on the squats?

 

Yay derby!!!! We have a huge tournament on in a week, and i'm super excited for it :) For squats - the biggest thing that has helped was the realisation that the bar should be travelling up and down in a straight line. Now that I've realised that, and can watch myself in the mirror to the side, that has been the biggest difference I think. I've been trying to get my squat technique right since FOREVER ago though, haha!

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foxytrot

foxytrot

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Thanks!!!!!!!!!!!!!!!!! I feel bad, life is taking over my life and I'm hardly on here.....between birthday things and big derby bout things I have hardly been here in the last two weeks, sorry everyone! :(

 

Got new programme today from trainer. He's set me up so that I do legs on Monday, arms and chest on Wednesday and then shoulders and back on Friday. I haven't done a split programme like this before, and am a bit nervous about it. Mainly just worrying about losing muscle - I'm used to doing squats 3 x per week, so going to once a week makes me go "eek". But it's only for a month, so I'm just going to try it and see what happens.

 

On each day, he's got me doing around 6 or 7 exercises...4 sets of 15 reps. He really wants to build my endurance, as to be honest it pretty much SUCKS at the moment. When he took me through the programme today, he was putting me on weights that were HARD to do for 15 reps. Like, I'd get to 10 and be ready to stop. So pushing through that and trying to get 15 at that weight is going to be hard, which will probably be good for me. I hope!

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Morrigainz

Morrigainz

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Endurance is good! It will be interesting to see how you progress/like this scheme. I've never done a split like that before either - I like my squats too much :D But it sounds like you will be doing plenty.

 

And I don't know if 15 reps is still in hyptertrophy range, but you might actually build a good solid base of muscle there. Lower rep schemes (like 5s) are more for pure strength gains - they make your existing muscles stronger - but the higher-reps make you build more muscle. I don't know the science behind it. 

 

And yeah. I was doing those 10s? And it was hard. So hard. So. Goddamn. Hard.

Level ? Half-Dwarf/Half-Amazon Warrior

STR:21.25 STA:15 DEX: 10.95 CON: 14 WIS:15.5 CHA:17

SWOLE BUCKS: 1

1 2 3 4 5 6 7 8

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KiwiChick

KiwiChick

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your new program sounds interesting - looking forward to hearing all the gym goss!  

Re you only squatting once a week: how many squats do you think one derby training session adds up to? pretty sure your squat muscles are going to still be mega worked :)

xoxox

Traveling Scoutly inclined Druid

:pirate:   :kiwi-fruit:  :tyrannosaurus:  :kiwi-fruit:  :pirate:

“Be yourself; everyone else is already taken.â€â€• Oscar Wilde

 

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weirdquark

weirdquark

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You'll still be squatting; you won't be losing muscle. Fifteen reps is more towards straight endurance, but it's not like you won't get stronger doing lots of reps either as long as you keep adding weight; it'll just be slower. Split routines give you more recovery time, which you probably don't need yet as a beginner, but still worth trying to see how you like it, and given derby, it might give your legs the break they need.

I lift heavy things.

Current Challenge

Between Challenges Workout Log

Sassafrass: a capella folk fantasy mythology

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