Muscle and Brawn Forums
 

Go Back   Muscle and Brawn Forums > Training > Muscle Building and Bodybuilding
Mark Forums Read
Register Articles Members List Search Today's Posts

Notices

Muscle Building and Bodybuilding Topics related to muscle building, bodybuilding, including training and fullbody workouts. If you are looking for great advice on gaining muscle this forum is for you.

 
 
Thread Tools Search this Thread Display Modes
Prev Previous Post   Next Post Next
Old 01-05-2011, 05:39 PM   #1
flow
Senior Member
Brawn
Points: 1,940, Level: 26 Points: 1,940, Level: 26 Points: 1,940, Level: 26
Activity: 1% Activity: 1% Activity: 1%
 

Join Date: Dec 2010
Posts: 142
Reputation: 1010
flow has made some good postsflow has made some good postsflow has made some good postsflow has made some good postsflow has made some good postsflow has made some good postsflow has made some good postsflow has made some good posts
Default HLM training results

Hi there,

As mentioned i did a run with the heavy light medium system. i want to give a short overview of the results till now cause i also promised so to bend the bar :

Diet : I am 83kg and 17BF 2000kcals non training days 3000kcals training days. week ends (sat,sun) off.(recomp)

Programm:
H L M 2x the week whole body.
Sets are straight sets. same weight for all sets. In the LAST set of each exercise there is no rep left in the tank.

Heavy: 3x3-5 reps 4 min rest
Light: 2x15-20 reps 1 min rest
Medium: 3x8-10 reps 2 min rest.


Duration now: 3 rotations (3xh 3xl 3xM)

Exercises: (same order each time)

squat (linear programming)
bench
lat pulldown to chest
dumbbell shoulder press
cabel row wide grip pronated
hyperextensions (1x15)
crunch (1x10-15)

The beginning and last weights (after 3 weeks) for the different rep ranges and exercises:

bench:
H: from 85x3x3 to 85x3x5
L: from 55x2x15 to 57,5x2x15
M: from 70x3x8 to 70x3x10

LAt pulldown to chest:
H: from 67,5x3x4 to 70x3x3
L: from 40x2x15 to 45x2x13
M: from 55x3x8 to 55x3x10

Shoulder dumbbell press:
H:30x3x3 to 30x3x5
L: 15x2x15 to 17,5x2x15
M:22,5x3x8 to 22x5x3x10

cabel row wide grip:
H:52,5x3x3 to 52x5x3x5
L: from 35x2x15 to 37,5x2x15
M: from 45x3x8 to 45x3x10

Well ok, but i must admit that the strength increase is really hard. I really have to concentrate on the reps to get my Prs.

In my last programm i went to near failure on each set-i got damn strong but much too fast:5kg more each session in each set( !) was possible,but so i burned out already in the 3rd week and overreached badly.

In this programm now the strength increases are quite small and hard to achieve. (IME). perhaps more workload/intensity is needed to push adaptions more?

Any advice for further is appreciated!

flo
flow is offline   Reply With Quote
Sponsored Links
 

Bookmarks

Tags
hlm, results, training


Similar Threads
Thread Thread Starter Forum Replies Last Post
Ramadan: scheduling eating and training for results 5kgLifter General Fitness & Health 0 07-22-2012 12:12 PM
Results bikx43 Muscle Building and Bodybuilding 0 12-09-2011 02:36 PM
My results suck! buZZkiLL Muscle Building and Bodybuilding 25 01-22-2011 09:51 PM
WSM results Trevor Lane General Board 10 09-22-2010 03:23 PM
Double Your Training Results Dork McSchlorp General Board 0 08-30-2010 09:30 AM

Thread Tools Search this Thread
Search this Thread:

Advanced Search
Display Modes

Posting Rules
You may not post new threads
You may not post replies
You may not post attachments
You may not edit your posts

BB code is On
Smilies are On
[IMG] code is On
HTML code is Off

Forum Jump


All times are GMT -5. The time now is 10:47 AM.


Powered by vBulletin® Version 3.8.5
Copyright ©2000 - 2014, vBulletin Solutions, Inc.