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.