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01-23-2006, 05:36 PM
| #1 (permalink) |
| Rank: Member Experience: 1-2 Years Join Date: Sep 2005
Posts: 96
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Gender:  |  New Lifting Program help... I want to start a new lifting program...and my goals are to cut up and get as low a body fat % as i possibly can while keeping strength. I was thinking about either 10-8-6 or 5x5 can anyone recommend anything? |
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01-24-2006, 08:04 AM
| #4 (permalink) | |
| Moderator Rank: Light Heavyweight Experience: 7-10 Years  Join Date: Mar 2005 Location: CA
Posts: 3,949
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Gender:  | Quote:
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01-24-2006, 08:19 AM
| #5 (permalink) |
| Moderator Rank: Light Heavyweight Experience: 7-10 Years Join Date: Mar 2005 Location: CA
Posts: 3,949
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Gender: | Max-OT website is here. You sign up and the following day you'll gain access to all their brainwashing. I've talked to a lot of people who had some very good success cutting while on the program. It's a 5 day split with a rep range of 4-6 reps. They preach that you shouldn't be in the gym any more than 30-40 minutes. Hitting the gym 5 days a week will help you burn more calories. Your cardio can be on your lifting days as well, just wait 4-6 hours before/after you lift. For mass gain, this program is decent [not optimal] for gains within the initial weeks. Some success can be attributed to the overlap of muscles worked [ie. doing close grip bench on 'triceps day' also works your chest]. However, staying in that 4-6 rep range will result in diminishing returns within a few weeks as your body overcompensates and adapts. Plus IMO a five day split for mass just flat out sucks. ;) Two to three times a week frequency for mass...With one of the only real exceptions seem to be the aforementioned GVT...Or the use of unnatural means. |
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01-24-2006, 08:36 AM
| #6 (permalink) |
| Moderator Rank: Light Heavyweight Experience: 7-10 Years Join Date: Mar 2005 Location: CA
Posts: 3,949
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Gender: | Lactic Acid Training by Charles Poliquin The secret to making it effective, though, is choosing the correct resistance. In the version of advanced GBC training I am about to present, you must choose weights that accurately reflect your 6RM of an exercise, your 12RM, and your 25RM. In other words, you must pick an exercise that will crush your spleen after 6 reps, after 12 reps, and after 25 reps. You should have one eye pop out of its socket upon completion of the last rep, whether it is 6 reps, 12 reps, or 25reps. The Advanced GBC Program You will perform 2 exercises each training session using the following split: Day One: Chest and Back Day Two: Legs Day Three: Off Day Four: Shoulders and Arms Day Five: Off Repeat The cycle is meant to be performed 6 times. Doing it longer will result in diminishing returns. Here are some suggested movements, along with the prescribed rest periods. Day One: Chest and Back A1. 6 Incline Dumbbell Presses at 45-degree angle Rest 10 seconds A2. 12 Incline Barbell Presses at 45-degree angle Rest 10 seconds A3. 25 Incline Dumbbell Press at 30-degree angle Rest 2 minutes Repeat 3 times B1. 6 Weighted Chins Rest 10 seconds B2. 12 Bent-over Rows Rest 10 seconds B3. 25 Seated Cable Rows to Neck Rest 2 minutes Repeat 3 times Day Two: Legs A1. 6 Squats Rest 10 seconds A2. 12 Lunges Rest 10 seconds A3. 25 Leg Extensions Rest 2 minutes Repeat 3 times B1. 6 Leg Curls Rest 10 seconds B2. 12 Romanian Dead Lifts Rest 10 seconds B3. 25 Reverse Hypers or Back Extensions Rest 2 Minutes Repeat 3 times Day Three: Off Day Four: Arms and Shoulders A1. 6 Seated Dumbbell Presses Rest 10 seconds A2. 12 Seated Lateral Raises Rest 10 seconds A3. 25 Lateral Raises with Cables Rest 2 minutes Repeat 3 times B1. 6 Dips or Close-Grip Bench Presses Rest 10 seconds B2. 12 Decline Barbell Extensions Rest 10 seconds B3. 25 Cable Pressdowns Rest 2 minutes Repeat 3 times C1. 6 incline Dumbbell Curls Rest 10 seconds C2. 12 Standing Barbell Curls Rest 10 seconds C3. 25 Standing Pulley Curls Rest 2 minutes Repeat 3 times Additional Notes: • If you work out at a commercial gym, you might be hampered by slackers and fat cows who steal your exercise stations. As such, you may need to improvise and do different movements. • Strive to do each circuit 3 times per workout. Progress to 4 circuits per workout after two or three weeks. • Use a 40X0 tempo on the sets of 6; a 20X0 tempo on the sets of 12; and a 10X0 tempo on the sets of 25. • You must use the entire 2-minute rest period. If you do not, you might not be able to use sufficient weight (or complete the prescribed reps), thus affecting lactate production • Doing fewer reps tha what is prescribed will not elicit enough lactate and consequently not produce enough GH. |
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