5 ms·

> Gained two kilos of muscle in the last 6 months. But presumably this was coupled with a fairly taxing exercise routine? (Lifting, calisthenics, climbing, or

> Gained two kilos of muscle in the last 6 months. But presumably this was coupled with a fairly taxing exercise routine? (Lifting, calisthenics, climbing, or whatever?)

scns 5y ago
It was coupled with a exercise regimen with less intensity but more volume. Thats why i managed to keep going for 6 months counting. 100/50/75%. 100% means 5x your 10RM (RepMax) for five sets. If you do deadlifts and benches you vary the weight. Since i did calisthenics mostly i did half the reps @ 50% ... It is a powerlifting cycle compressed to one week. Kettlebells are very well suited for this. 32/16/24, 16/8/12 or 8/4/6 for scrawny geeks like me, who learned their lesson and want to train to stay healthy and not destroy their joints.
- cutemonster 5y ago
  Anywhere online where I can read about this? After 100%, do you wait some days and then do... 50%? 100%, 50%, 75% is during a week? Or one week in between each? Or is 100%, 50% and 75% on the same day? -- but that'd mean 75 reps, sounds like far too much
  - scns 5y ago
    It is from a book by Pavel Tsatsouline, Beyond Bodybuilding IIRC i'll check. You do 100% on your first day, 50% on the third and 75% on the fifth, followed by two days of rest. Muscle grows while resting/regenerating.
    - cutemonster 5y ago
      Ok, 3 times per week, for the same muscle group, and a bit lower weights -- I haven't tried that before, sounds interesting
  - scns 5y ago
    My memory still works. Ignore the 90s look of the site. The Chapter is called "DeLorme inspired six week hypertrophy cycle". I do seven and then one deload week at 30% of the current load, i think i should reschedule and decrease the load. DuckDuckGo gives plenty of results on forums too. https://www.dragondoor.com/b31/ https://www.dragondoor.com/b31/ https://smile.amazon.com/Beyond-Bodybuilding-Strength-Training-Renaissance-ebook/dp/B005ESHJ34/ https://smile.amazon.com/Beyond-Bodybuilding-Strength-Traini...
    - cutemonster 5y ago
      Thanks! It didn't occur to me that there're books about strength training, just like there is about software I'll check out this six/seven weeks DeLorme cycle thing ... Update: now done, seems it's lower weights and many more repetitions, to build more muscle mass (hypertrophy program), rather than strength, and seems it's not that compatible with lots of running and cardio .. maybe not for me then, thanks anyway :-) I'm wondering if you're very strong then (and maybe don't run that much?), since these specialized programs seems to be for people who lift a lot already

> Gained two kilos of muscle in the last 6 months. But presumably this was coupled with a fairly taxing exercise routine? (Lifting, calisthenics, climbing, or whatever?)

scns 5y ago

It was coupled with a exercise regimen with less intensity but more volume. Thats why i managed to keep going for 6 months counting. 100/50/75%. 100% means 5x your 10RM (RepMax) for five sets. If you do deadlifts and benches you vary the weight. Since i did calisthenics mostly i did half the reps @ 50% ... It is a powerlifting cycle compressed to one week. Kettlebells are very well suited for this. 32/16/24, 16/8/12 or 8/4/6 for scrawny geeks like me, who learned their lesson and want to train to stay healthy and not destroy their joints.

cutemonster 5y ago
Anywhere online where I can read about this? After 100%, do you wait some days and then do... 50%? 100%, 50%, 75% is during a week? Or one week in between each? Or is 100%, 50% and 75% on the same day? -- but that'd mean 75 reps, sounds like far too much
- scns 5y ago
  It is from a book by Pavel Tsatsouline, Beyond Bodybuilding IIRC i'll check. You do 100% on your first day, 50% on the third and 75% on the fifth, followed by two days of rest. Muscle grows while resting/regenerating.
  - cutemonster 5y ago
    Ok, 3 times per week, for the same muscle group, and a bit lower weights -- I haven't tried that before, sounds interesting
- scns 5y ago
  My memory still works. Ignore the 90s look of the site. The Chapter is called "DeLorme inspired six week hypertrophy cycle". I do seven and then one deload week at 30% of the current load, i think i should reschedule and decrease the load. DuckDuckGo gives plenty of results on forums too. https://www.dragondoor.com/b31/ https://www.dragondoor.com/b31/ https://smile.amazon.com/Beyond-Bodybuilding-Strength-Training-Renaissance-ebook/dp/B005ESHJ34/ https://smile.amazon.com/Beyond-Bodybuilding-Strength-Traini...
  - cutemonster 5y ago
    Thanks! It didn't occur to me that there're books about strength training, just like there is about software I'll check out this six/seven weeks DeLorme cycle thing ... Update: now done, seems it's lower weights and many more repetitions, to build more muscle mass (hypertrophy program), rather than strength, and seems it's not that compatible with lots of running and cardio .. maybe not for me then, thanks anyway :-) I'm wondering if you're very strong then (and maybe don't run that much?), since these specialized programs seems to be for people who lift a lot already