Quote:
For training, I'm a propenent of staying heavy while you cut. It preserves muscle while you strip away fat. For your training schedule, I would completely reverse the order. I'll stick to the five day a week because that's what you want.
M-Chest
T-Back
W-Legs
TH-shoulders/traps
F-biceps/triceps
S-cardio/rest
Su- cardio/rest
Another plan to consider is circuit training. Upper body one day, lower the next, and so on. This should keep the intrest level up and motivation to stick with it. For cardio, refer to one of my previous threads about Max-OT Cardio. An intense 16 minutes is better and more effective for stripping fat than 45 minutes worth of cardio.
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Which plan are you talking about? I'm assuming it's the 5 day program. Just keep it on the heavy side, reps between 6-8, 2-3 sets per exercise. Refer to the sticky I made up at the top of the page about targeting specific muscles. The first exercises listed are the most effective. Just getting back into lifting, start off with a medium volume. After you workout, you should feel a little sore but nothing extreme. Using chest as an example, try 3 sets of flat bench, 3 sets of inclines, and maybe a set or two of dips or cables. Gym time should run you about 35-45 minutes, but not exceeding a hour. Again, keep lifting heavy, set boundries in your diet, and hit some intense cardio 6-8 hours either before or after weight training. You will get results.