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Gladiola
New member
My current goals: Lose fat, maintain strength, avoid hypertrophy & maintain muscle mass EXCEPT glutes... those gotta atrophy! ATF Squats 7 sets, 3X per week when I already had big booty... that damage must be undone.
Current plan to achieve those goals:
I don't want to do high reps (12 & higher) on a regular basis. It irritates my joints & the weight I can do with 10-12 reps drops significantly when I shoot for 12-14. That's discouraging, not fun. Plus I just HATE going higher than 12. Want to do Strength Training not muscular endurance, I could care less about musc endurance.
The Plan:Circuit Training. A set for back, chest, traps, back, chest, rear delt, back, chest -> THEN rest. Do it again. Same thing with shoulders, bis, tris, shoulders... Each set the regular 8-12 rep range, sometimes 6.
I'm doing more like 36 sets per 40-50 min session as opposed to my former 24. Amazingly, I can lift about the same amount.
My reasons: the slighly higher volume will decrese the chances of hypertrophy (I'm an easy-gainer!), while stimulating the muscles enough to maintain, & the increase volume/decreased rest time increases the total caloric expenditure & also makes it more of a cardio workout too.
Your thoughts??? I also tend NOT to atrophy even when I ignore muscle groups for a couple months, so I'm especially concerned about the prospect of getting back into all my size 6 clothes. I'm NOT buying a new wardrobe!!!!
Current plan to achieve those goals:
I don't want to do high reps (12 & higher) on a regular basis. It irritates my joints & the weight I can do with 10-12 reps drops significantly when I shoot for 12-14. That's discouraging, not fun. Plus I just HATE going higher than 12. Want to do Strength Training not muscular endurance, I could care less about musc endurance.
The Plan:Circuit Training. A set for back, chest, traps, back, chest, rear delt, back, chest -> THEN rest. Do it again. Same thing with shoulders, bis, tris, shoulders... Each set the regular 8-12 rep range, sometimes 6.
I'm doing more like 36 sets per 40-50 min session as opposed to my former 24. Amazingly, I can lift about the same amount.
My reasons: the slighly higher volume will decrese the chances of hypertrophy (I'm an easy-gainer!), while stimulating the muscles enough to maintain, & the increase volume/decreased rest time increases the total caloric expenditure & also makes it more of a cardio workout too.
Your thoughts??? I also tend NOT to atrophy even when I ignore muscle groups for a couple months, so I'm especially concerned about the prospect of getting back into all my size 6 clothes. I'm NOT buying a new wardrobe!!!!
). Even after not training for about 4 weeks, due to an injury, I still maintain hypertrophy. However, I have found that tweaking my eating plan on my downtime has enabled me to lose some BF and slim down a little bit. Got this goal to reach you see and come hell or highwater, I will make it. And also like you, I will not buy a new wardrobe! Cannot afford it
I got the okay to hit the gym next week so I may just try your plan and see how it works out. It sounds good to me, especially the part about only taking 45-50 minutes to complete.
