My Method for Leanness

B

brainacid

Member
I have come up with this method to lose fat.
Some EDT and HST principles combination.

Mon, Wed, Fri
Volume: 25, 20, 15 respectively. 60 reps/week
Overhead Press
Bench
Deadlift

Using my 10RM with 20 lb increment per day.

Using a stopwatch to record my time to finish the current volume.
Repeating the process the following week trying to beat the time.

Tue 3x8, Thu 3x10
Complex
Pushups, BentOver Rows, Cleans, Squats

Sat, Sun
Bodyweight Circuit
Pushups, Squats ala HIIT 2:1 (work:rest)

7 Days
AM Walk w/ Weight Vest
20 min

Current weight: 230 lb 15-18%bf(?)
Diet:Intermittent Fasting Wave ... Here

Just started on Tue Nov. 12. This is my plan. Lets see what I discover.

Support, Suggestions, Critique...All Welcomed.
Thanks
 
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I always found that doing drop sets works for me while decreasing the amount of carbs and increasing protein I consume.
 
Thanks for the reply I will try the drop sets. I actually never used this method. Just continued to do HST while decreasing carbs and calories.
 
The best stimulus for the muscles when dieting down is heavier weights. Doesn't matter what else you do, just lift heavy enough to keep muscle and get in enough volume. Cutting down rest times and things like that do nothing. It doesn't effect hormones no matter how much people want you to think it does. It doesn't increase fat loss. Use your diet for the weight loss component, then lift to spare muscle so most weight lost is fat.

See Lyle's article: http://www.bodyrecomposition.com/training/weight-training-for-fat-loss-part-1.html
 
Totentanz said:
The best stimulus for the muscles when dieting down is heavier weights. Doesn't matter what else you do, just lift heavy enough to keep muscle and get in enough volume.
Click to expand...

Yep. True.

Even volume is secondary. I have been pyramiding up to one top heavy set and maintaining muscle that way. Heavy is key.
 
I agree. With the years of lifting that has always been a staple in my logs. Heavy weights. I just finished my first week of my 5RM. I find myself staying at the same weight and getting leaner. Thanks for the info guys.
 
Hey brainacid, thinking about trying something like this to switch up/ add to my routine. How have your results been so far?
 
It was a theory. I stuck to HST and dropped 5" of my waist so far. So I suggest to stick with HST it works awesome even for cutting, you dont even have to change it. Just do 2 weeks of 8 reps, 2 weeks of 5 reps and then maintain the 5 rep max for 2 more weeks and repeat. If you feel a little joint sore like I do now, start the 15 reps for 2 weeks.
 
brainacid said:
It was a theory. I stuck to HST and dropped 5" of my waist so far. So I suggest to stick with HST it works awesome even for cutting, you dont even have to change it. Just do 2 weeks of 8 reps, 2 weeks of 5 reps and then maintain the 5 rep max for 2 more weeks and repeat. If you feel a little joint sore like I do now, start the 15 reps for 2 weeks.
Click to expand...

I would be careful doing 2 weeks of 15´s while cutting TBH. If youre joints are sore, stop the 5´s and start over on 10´s/8´s. Just de-load. The 15´s probably arent heavy enough to maintain muscle.
 
This ties in with another discussion in another thread. It has to do with the importance of doing the 15´s. I tend to do a set of 15´s for some of the exercises after the heavy set when Im cutting. EG do just one working set of the 5´s then one set of 15´s afterwards. It will help with both joint health and maintaining a higher work load.
 
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