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re: Weight training - any pointers on how to cycle between hypertrophy and strength?
Posted on 3/19/24 at 8:29 am to scottydoesntknow
Posted on 3/19/24 at 8:29 am to scottydoesntknow
quote:
I tend to agree but id just say that if fat loss is your goal, let that be where most of your effort goes. Spend at minimum 30 minutes walking an incline. Bump up to 45-60 if you want to be more intense about it.
I'm doing 30 minutes at a slight incline after each lifting session and 40 minutes on non lifting days
I get other short walks in outside at work and doing day to day things like grocery shopping
Posted on 3/19/24 at 9:13 am to Powerman
I've pimped this program before but it really hits everything people want from a workout, plus it's easy for a beginner to follow, if he knows how to count.
VDIP by GZCL. It's progression depends on hitting a rep target for different tier lifts.
T1: 15 or more total reps in 3MRS +10 lb. to next week
10-14 total reps in 3MRS +5 lb. to next week
T2: 30 or more total reps in 3MRS +10 lb. to next week
25-29 total reps in 3MRS +5 lb. to next week
T3: If 50 in 4MRS then add 5 lb. to next week
If less than 50 total reps in 4MRS stay
There's a free spreadsheet out there on Liftvault. There are some things I changed and I think everyone should too. Never double the progression. You hit the rep target, add 5 lbs. Use a 2 steps forward, 1 step back approach. On the step back, beat your rep targets from before. You had 30 reps last time, try and beat that - you got stronger!
That progression is roughly 10 lbs a month. That's incredible and also unsustainable long term, so don't double the progression unless you are hitting 50 reps or something crazy on your tier 1 lifts. FYI, jacked and tan by GZCL is very similar to VDIP and it's volume heavy for you "hypertrophy range" guys. My recommendation for tier 1 lifts is a weight you can get 15-20 reps in 3 sets. All lifts are stopped when form breaks down or you get to 1 or 2 reps left in the tank.
VDIP by GZCL. It's progression depends on hitting a rep target for different tier lifts.
T1: 15 or more total reps in 3MRS +10 lb. to next week
10-14 total reps in 3MRS +5 lb. to next week
T2: 30 or more total reps in 3MRS +10 lb. to next week
25-29 total reps in 3MRS +5 lb. to next week
T3: If 50 in 4MRS then add 5 lb. to next week
If less than 50 total reps in 4MRS stay
There's a free spreadsheet out there on Liftvault. There are some things I changed and I think everyone should too. Never double the progression. You hit the rep target, add 5 lbs. Use a 2 steps forward, 1 step back approach. On the step back, beat your rep targets from before. You had 30 reps last time, try and beat that - you got stronger!
That progression is roughly 10 lbs a month. That's incredible and also unsustainable long term, so don't double the progression unless you are hitting 50 reps or something crazy on your tier 1 lifts. FYI, jacked and tan by GZCL is very similar to VDIP and it's volume heavy for you "hypertrophy range" guys. My recommendation for tier 1 lifts is a weight you can get 15-20 reps in 3 sets. All lifts are stopped when form breaks down or you get to 1 or 2 reps left in the tank.
Posted on 3/19/24 at 2:53 pm to Powerman
quote:
I'm doing 30 minutes at a slight incline after each lifting session and 40 minutes on non lifting days I get other short walks in outside at work and doing day to day things like grocery shopping
Thats looks a lot like my routine. I really enjoy walking.
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