Sunday, February 28, 2010

Plus50Fitness: "Loading Phase": Week 2 (Chest/Back)

Today was Week 2, Day 3 of the Loading Phase

You will recall that during the Loading Phase the body is stressed with an increasing high volume of work that if kept for too long will eventually result in overtraining and injury. During this phase, three things will happen:

•The growth hormone output increases due to the short rest interval between sets and the high volume.

•Hypertrophy (muscle growth) occurs by the body increasing the levels of creatine, water and carbohydrates inside the muscle cell. This phenomenon is called muscle voluminization.

•The body’s recuperation capabilities are upgraded in response to the stress imposed by the increasing volume of work coupled with short rest intervals.

In Week 2 the Day 3 Loading Phase workout looks like this:

Chest & Back

Incline Dumbbell Bench Press 4 sets x 10-12 reps (No rest)
Wide Grip Pull-up to Front (Palms facing away from you) 4 sets x 10-12 reps (1 minute rest)

Chest Dips 4 sets x 10-12 reps (No rest)
Close Grip Pull-up (Palms facing you) 4 sets x 10-12 reps (1 minute rest)

Dumbbell Shrugs 3 sets x 10-12 reps
External Rotations (for strengthening of the rotator cuff) 3 sets x 15-20 reps

Leg Raises 4 sets x 25 reps (30 second rest)
Crunches 4 sets x 25 reps (30 second rest)

One Arm Rows 3 sets x 10-12 reps (No rest)
Dumbbell Bench Press 3 sets x 10-12 reps (No rest)
Knee-Ins 3 sets x 25 reps (1 minute rest)

When in the Loading Phase it is important not to use weight that is too heavy to get the number of reps designated. To do that causes the increased risk of injury and will not accomplish the hormone results that this phase can provide.

Currently, I have made "the turn." That means I am gaining weight slowly -- muscle weight -- and will continue to do that over the next several weeks, up until April 15 at which time I will enter the Cutting Phase and cut down to sub-10% body fat over the course of 6 weeks and be ready for summer! (It is not as easy at it may seem and I will blog on that dynamic this week.)

You can watch the diet on the website: I upload it every week.

Train hard!


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