Periodization is important when maintaining lean muscle mass and continued hypertrophy.

For the last couple of months I’ve been doing body weight, stability and endurance exercises. Mostly due to gym closure. But for the month of June I will be doing a Hypertrophy focus again.

Hypertrophy (yes, gym muscles) requires a little bit different programming and acute variable. I’ll use a split-routine (different muscles groups each day of the week) and will use 3 set, with 6 to 12 reps and will use a weight equal to 75% to 85% of my 1 rep maximum.

For example, if my maximum standard bench press is 210, then I will do my reps with 75% to 85% of that weight to help grow muscle mass or surface area.

Of course, I won’t totally forsake endurance and stability training. So, I’ll continue to sprinkle that in on days that I can’t get in the gym.

What are your plans for the month of June?

Contact me and let me help you by creating a specific plan for you. And join the Flesh Tamers Fitness community.

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This weekend is going to be packed with activities.

Saturday morning is F3 workout with the men of F3 Northwest Arkansas at 6:30. Which includes my 15 year old who we call Fortnite. They call me Huckleberry. Fitness, Faith and Fellowship are the key principles.

Then a long 20 mile bike ride with my wife.

We’ll hopefully have a relaxing lunch before the grass mowing begins. And then hopefully we’ll enjoy and nice family dinner.

Sunday will be church. I’ll go early to help serve at 9:00 and then I’ll attend worship at 10:15.

On the way I’ll need to stop by Red Barn donuts and 7 Brew. I have to fuel up for my long run Sunday afternoon.

This Sunday will be a 10 mile run at a 7:45 pace. That’s the goal anyway.

What are you doing this weekend to tame the flesh? Comment and share.

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