Maintenance Mesocycle Planning
Maintenance Mesocycle Planning pinfante
Trying to write a mesocycle for maintaining muscle while prioritizing a little bit of fat loss but really more prioritizing letting my back heal. I have 2 herniated disc iv been working around for almost a decade and recently the flare up and muscle spasms have been happening more frequently. It might be due to the fact that iv been going hard with German Volume Training and think 10x10s of squats (even just once a week) have probably worn on my lumbar contributing to the more frequent flare ups. (the gains were amazing tho, what a great protocol, albeit around 150 working sets per week will beat you up i guess) ---- So again trying to piece together a maintenance meso and would like some ideas. Im a 7 day a week guy (always been, i know its not ideal but i works for me and i enjoy it) so the daily volume really wont be much. The program i wrote looks like this. Feel free to critique.
Day 1 ( exercise and sets)
Bench Press X 3
Side Lateral Raise X 5
Bicep Machine Curl X 3
Tricep Rope Extension X 3
Day 2
Squat X 3
Pull Up X 4
Machine Standing Calf Raise X 3
Bodyweight Calf Raise X 2
Shrug Variation X 4
Ab work x 5
Day 3
Seated Dumbbell Overhead Press X 4
Side Lateral Raise X 5
Chest Fly X 3
Day 4
Barbell Bi Curl X 2
Dumbbell Hammer Curl X 2
Overhead Tricep Rope Extension X 3
Face Pulls X 5
Hip Abductor X 3
Calf Raise Variation X 5
Day 5
Dumbbell Lunges X 2
Front Delt Dumbbell Raise X 3
Rear Delt Reverse Fly Machine X 4
Ab work X 5
Day 6
Incline Bench X 4
Side Lateral Raise X 5
Lying Leg Curl X 3
Seated Calf Raise X 5
Day 7
Rows X 4
Leg Extension Machine X 3
Barbell Shrug X 3
Ab Work X 5
This brings my total sets down to 100 working sets ( i dont count ab work toward weekly working sets) but moving more of the sets away from heavy compound lifts and more accessory work and more volume on the muscles that can handle it like side delts and calves etc...
would greatly appreciate some feedback.
https://ift.tt/eA8V8J June 28, 2021 at 05:48AM Bodybuilding.com Forums
Day 1 ( exercise and sets)
Bench Press X 3
Side Lateral Raise X 5
Bicep Machine Curl X 3
Tricep Rope Extension X 3
Day 2
Squat X 3
Pull Up X 4
Machine Standing Calf Raise X 3
Bodyweight Calf Raise X 2
Shrug Variation X 4
Ab work x 5
Day 3
Seated Dumbbell Overhead Press X 4
Side Lateral Raise X 5
Chest Fly X 3
Day 4
Barbell Bi Curl X 2
Dumbbell Hammer Curl X 2
Overhead Tricep Rope Extension X 3
Face Pulls X 5
Hip Abductor X 3
Calf Raise Variation X 5
Day 5
Dumbbell Lunges X 2
Front Delt Dumbbell Raise X 3
Rear Delt Reverse Fly Machine X 4
Ab work X 5
Day 6
Incline Bench X 4
Side Lateral Raise X 5
Lying Leg Curl X 3
Seated Calf Raise X 5
Day 7
Rows X 4
Leg Extension Machine X 3
Barbell Shrug X 3
Ab Work X 5
This brings my total sets down to 100 working sets ( i dont count ab work toward weekly working sets) but moving more of the sets away from heavy compound lifts and more accessory work and more volume on the muscles that can handle it like side delts and calves etc...
would greatly appreciate some feedback.
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