mandag 27. oktober 2008

To build muscle with light weigth














Today my "experiment" officially started. Above you can see my "before"-pictures.
I have made a program for my self based on three articles of a Norwegian coach named Borge Fagerli.
To give you the short version: I am trying to build muscle and add strength with weights that are less then 60% of my 1RM weights, something previously thought impossible by many.

The first 4-5 weeks will be a "priming"-period where the focus is more on muscular endurance, upping the density of capillaries, expanding the muscles capacity to store glycogen etc.

I should mention that this is a program for advanced athletes. Beginners will most likely have more success with a standard 5x5-template, focusing on compound exercises and eating like crazy (for adding muscle that is..).

That is enough program-talk for now. I weighed my self, measured my right bicep, my chest, waistline and right thigh. I also took fat-caliper measurements to the right of my navel, my right love-handle, right thigh, left tricep and left scapula.

My weight is 73.3kg (with the camera..72.5kg without..) and I have about 8% body fat.

Here are the measurements and the first Monday-workout

video












2 kommentarer:

Morten sa...

Looking forward to seeing your results!

Bjørn Granum sa...

Thanks! This will be a fun period!