Reviews on Vegan and ethical products, recipes and travel
Since coming back from traveling I have been trying to improve my strength as I lost over a stone in weight, with that also a lot of strength gains I had made previously. After 9 months of implementing a strength based programme, mixed with a German volume training approach. I have been able to put back on the stone I lost and more importantly increased my bench 1RM by 25kg and my squat by 20kg. For me this is huge and I am still striving to increase my lift strength. Over the 9 months I have been using a method called wave loading, whereby I increase the weight lifted after each set, drop it and increase over sets again. This enables me to overload my nervous system and increase the loads during a session. I really enjoy this type of training as it is low reps and longer rest periods, In addition I mix it with super sets to increase the volume of the session but also speed it up. It's important to mention that a de-load period is important due to the constant load on the nervous system. A typical Bench session for me would be; Bench press 9 sets with 3 waves. Reps- 6,4,2 x3 Each time I am able to increase the load on each wave even if it's just by 1.25kg After each set I will complete reps of chin ups dependent on the amount of reps I have done on the bench. Have a go and see how it feels for you when training. Give me a message if you want help designing a plan.
If you cant make it to the gym this week then try this cheeky home workout. It will really get the juices flowing. 30 Burpees 25 squat thrusts 20 Squat Jumps 15 Press ups 10 Diamond Press ups 15 Lunges 20 Squats 25 Toe taps 30 Ab crunches x3 rounds 2 minute rest after each round finish with x3 1 minute Plank This is ideal for fat loss, and when done in the morning before breakfast your body will release fat cells to provide energy. Instead of the carbohydrates you may have eaten for breakfast. This is a method I often use with my clients when mixed with a lower calorie diet plan.
Copyright of Veggienut