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I’m really appreciative for your detailed comments. That’s quite interesting what you had to say about glycogen in muscles and its relationship with muscle fiber size. I’ll follow your suggestions and see what happens - kind of like doing more with less, it seems.
By the way, I’ve been trying different kinds of protein supplements. Usually I make shakes with whey protein. Rice protein is also quite good (tasty too). Nutrabiotic make a rice protein powder that has all the essential amino acids. Even though this sounds like a commercial, I have noticed that Twinlab Amino Fuel really does produce more noticeable gains than anything else I have tried.
I thought I would send you an outline of the routine that I WAS going to use until I got your email. It’s a four day split so maybe I can adapt it to follows your suggestions.
Talk to you later,
Bruce
lhosannah <lhosannah@...> wrote:
Whats up Bruce,
Its awesome that you have made good progress on the BPB system cool.
The system primairly works on increasing and depleting glycogen retention in a muscle,
and is less geared towards actually muscle fiber growth. What this means is that it will
enhance overall muscle fullness, vascualrity and increase body fat removal.
What it is'nt geared towards is making your muscle fibers much thicker, even though you
will get some thicking on this routine there are better ways to enhance this factor.
There are two general components to a muscle (well when you subtract connective tissue,
fats, veins, etc..), these 2 components are the actual muscle fiber and the glycogen stored
in the muscle.
The muscle fibers become thick from heavy lifting done intensely, generally done for
minimal sets (particularly when drug free), trained infrequently to allow recovery and
growth to occur.
The glycogen stores are enhanced by training with medium to higher reps, higher sets,
brief rests between sets, done more frequently during the week, and combined with
adequate carbohydrate intake and water.
Each component relies on the other to continue expanding, meaning that muscle fibewrs
will grow up to a certain point with glycogen levels remaining the same before a plateau
hits, in order to restore muscle fiber growth glycogen levels must be enhanced. the inverse
is also apparent, at least from my observations.
With this said I think its time for you to emphasize the enhancement of muscle fiber
thickness for a while, so I recommend bringing your training days down to 3-4 times a
week, bring your reps down to 4-10, and sets at no more than 3 per exercise, rest 2
minutes between each set, and incoporate drop sets on your last set to stimulate glycogen
storage.
Now you might not want to do this because the saix day a week plan keep you pumped all
the time, and its enjoyable to be pumped all the time, but in order to move to the next
level you have to adjust your program for a while.
peace,
Law
--- In LawrenceHosannahFanClub@yahoogroups , "Bruce" <odero2005@..com ..> wrote:
>
> Hello Lawrence,
>
> I been on the Bulgarian powerburst routine you outlined a few months
> ago. It's a great training regimen, but lately I've been wanting to up
> the sets. Plus I feel like I need a change, as my body has adapted to
> it. I really like the idea of shifting the reps on different days. I
> think that challenges you and then gives you time to recover too.
>
> So how would you change this routine to put more emphasis on building
> muscle? My inclination is to just increase the number of sets and
> maybe add more different movements. Would appreciate your comments.
> Thanks!
>
> Regards,
> Bruce
>
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