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sdt19 01-23-2006 06:36 PM

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?

Dr X 01-23-2006 07:49 PM

GVT training

sdt19 01-23-2006 08:07 PM

i was looking at that...i just doint understand how u can maintain let alone gain strength while doing 10x10 at a weight where u can actually put out that many reps

Darkhorse 01-24-2006 09:04 AM

Quote:

Originally Posted by sdt19
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?

For cutting up while preserving strength I'd lean towards Max-OT. Heavy, short, and sweet. Once you finish your cut, pick a different program to bulk with.

Darkhorse 01-24-2006 09:19 AM

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.

Darkhorse 01-24-2006 09:36 AM

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.

Peter Steele 01-24-2006 11:45 AM

I asked Sly Stallone the same question, he told me Circuit Training and windsprints are the best way to cut out. Sex helps too.

Green Man


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