That's some very good information Anuj! Glad this got revived!
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Originally Posted by anuj247
Programs for Fat Loss
An extremely popular question that pops up is, "What type of HST routine should I do if I want to lose fat?" Well, it's not about the routine, it's about the diet. The HST training will be the SAME, it's just the diet and cardio that will be different. If you want to lose fat while optimizing the amount of muscle you maintain, you'll still choose any of the HST routines above, but your diet and cardio will be different than that of a person who is trying to gain as much muscle as possible.
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In regards to an HST routine for fat loss, I'm in the middle of working one up...That at least fits my needs.
The only real guidelines I can see with fat loss is to keep the reps high and rest between sets under a minute. As you can see, I'm basically describing a circuit training routine based off of the HST principles. IMO, a 5 rep mesocycle isn't a optimal option because you're a) on a restricted diet, and b) working so heavy will not drive up your heart rate as the higher reps would. I'm reading some material now that has the mesocycles set at 15/12/10/8..Two weeks apiece. Now that's some ball bustin' shit right there.
BTW, the aforementioned is exactly what I'm planning on doing for my cutting phase starting in April. Doing a full body three times a week for cutting leaves a ton of room in-between for cardio (HIIT). :17: