Saturday, September 30, 2017
Healthy FFMI
Asked Dr. Brad Schoenfeld on Twitter for suggestions for workout routines until I can get a trainer. Most of the links seem to be about diet unfortunately.
I'll keep browsing. Here's a video that says that healthy FFMI for women is 21.7-33.2, and for men it is 10.8-21.7.
One article (Brad's and not that of the authors he suggested said the following).
Current research suggests that maximum gains in muscle hypertrophy are achieved by training regimens that produce significant metabolic stress while maintaining a moderate degree of muscle tension. A hypertrophy-oriented program should employ a repetition range of 6–12 reps per set with rest intervals of 60–90 seconds between sets. Exercises should be varied in a multiplanar, multiangled fashion to ensure maximal stimulation of all muscle fibers. Multiple sets should be employed in the context of a split training routine to heighten the anabolic milieu. At least some of the sets should be carried out to the point of concentric muscular failure, perhaps alternating microcycles of sets to failure with those not performed to failure to minimize the potential for overtraining. Concentric repetitions should be performed at fast to moderate speeds (1–3 seconds) while eccentric repetitions should be performed at slightly slower speeds (2–4 seconds). Training should be periodized so that the hypertrophy phase culminates in a brief period of higher- volume overreaching followed by a taper to allow for optimal supercompensation of muscle tissue.
While on a plane trip back home from work I outlined 20 weeks of workouts. I'll see if they work and continue to research. I'll be doing 4 sets 5 with 5+ on the last set with the goal of going up 5 pounds for week. It will be full-body for a while and the initial period should be easily doable. When I get close to the end it may be difficult and require a split. I'll report in!
I'll keep browsing. Here's a video that says that healthy FFMI for women is 21.7-33.2, and for men it is 10.8-21.7.
One article (Brad's and not that of the authors he suggested said the following).
Current research suggests that maximum gains in muscle hypertrophy are achieved by training regimens that produce significant metabolic stress while maintaining a moderate degree of muscle tension. A hypertrophy-oriented program should employ a repetition range of 6–12 reps per set with rest intervals of 60–90 seconds between sets. Exercises should be varied in a multiplanar, multiangled fashion to ensure maximal stimulation of all muscle fibers. Multiple sets should be employed in the context of a split training routine to heighten the anabolic milieu. At least some of the sets should be carried out to the point of concentric muscular failure, perhaps alternating microcycles of sets to failure with those not performed to failure to minimize the potential for overtraining. Concentric repetitions should be performed at fast to moderate speeds (1–3 seconds) while eccentric repetitions should be performed at slightly slower speeds (2–4 seconds). Training should be periodized so that the hypertrophy phase culminates in a brief period of higher- volume overreaching followed by a taper to allow for optimal supercompensation of muscle tissue.
While on a plane trip back home from work I outlined 20 weeks of workouts. I'll see if they work and continue to research. I'll be doing 4 sets 5 with 5+ on the last set with the goal of going up 5 pounds for week. It will be full-body for a while and the initial period should be easily doable. When I get close to the end it may be difficult and require a split. I'll report in!
