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Today finished the second week of my Hypertrophy 1 mesocycle for my current training program. Everything felt pretty good so I rated all the exercises +1 so sets will increase next week on day 3. I do tweak the program a little so that I don’t get huge jumps in volume. Being older I try to tread carefully when increasing volume as overdoing could lead to an injury that would slow my progress much more than a bit of lower volume will. Especially as my “training age” is relatively young. I’ve only been training for about 16 months although that training has been very consistent. I’ve been training 5 days a week every week during that time period.

Volume today was 3 sets more than last week’s day 5 with the workout lasting about 10 minutes longer. This is right on par with the rest of the days this week. Overall, I did 77 work sets this week with at total workout time, including warm-ups, of 6 hours and 21 minutes. That compares to week 1’s numbers of 62 sets and a total time of 5 hours and 35 minutes.

Given those increases, it isn’t all that surprising that my rate of weight gain has pretty much flat-lined. I may need to bump calories a little or maybe just actually eat to my target. The last two weeks I’ve averaged 100 calories under my target.

I do expect I will need to up my calories as I get further into this mesocycle as the length of the workouts will continue to go up and the intensity goes up from here as well. Next week I go from 3 reps in reserve to 2 while the weight on the bar will be going up 2%. So I’ll be doing more sets AND trying to get another rep from at least the first set of each exercise. Should be …. fun.

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