Target heart rate
max heart rate = (220 - age)
“The target heart rate method is a simple formula: take 220 and minus your age. Then take that number and multiply it by .75 - .85, which will give you your percentages of 75% – 85% of your Max. HR.”
See: http://www.bodybuilding.com/fun/mike1.htm
Warmup sets
- 5 x Bar
- 5 x 60%
- 3 x 70%
- 2 x 80%
- 5 x 100% (work set)
Bench
Jennifer Thompson video: http://www.youtube.com/watch?v=34XRmd3a8_0
Metabolism
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At rest, 33% of the body’s energy comes from carbohydrates, or glycogen, stored within the muscles and liver. 66% comes from fat.
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During aerobic work, 50-60% of the energy comes from fats
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Primarily carbohydrates are used during the first several minutes of exercise
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For an average fit person, it takes 20 to 30 minutes of continuous aerobic activity to burn 50% fat and 50% carbohydrate
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There is approximately a 7 fold increase of fat mobilization after 1 hour of exercise
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Low intense exercise (less than 30% VO2 max) relies primarily on fat whereas high intense exercise (greater than 70% VO2 max) primarily utilized carbohydrate.
See: Substrates (exrx.net)
Deloads on a cut
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“I would never recommend traditional style deloads on a cut, regardless of training regimen.”
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“increase the rest day interval between sessions”
See: Link (facebook.com)
Conditioning with 5/3/1
- “For conditioning, I highly recommend 30-40 minutes of walking every day.
Yes, walking. If you’re asking why something so non-strenuous: if physique goals are your only concern, do not let the conditioning take away from your recovery.”
See: 531 and Bodybuilding (jimwendler.com)