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Also, you're not going to be packing on muscle when you're cutting. It's just not going to happen. Even if you go slow. So why are you doing a "hypertrophy" workout when you could do something more standard? Keep the compound lifts high intensity, plenty of volume on your accessory stuff, have a caloric deficit, and add some cardio. That makes a LOT more sense. To me at least. Maybe you can explain why your plan is better...?
You could even loosely follow the westside template. |
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For example: Back Squat 1RM ~ 500 lbs, past parallel ...I can only Back Squat 135 x 10-12, 225 x 5-8 |
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I moved onto learning Westside principles and began to follow their training. However I always noticed my muscular endurance was shit, so even on repetition days I'd follow more closely to an 8x2 or 10x2 set/rep scheme, rather than traditional hypertrophy. I've learned that while trying to cut I make shit gains on Westside simply because I cannot "max-out" twice a week. I've also learned that I'm a "deadlift more" lifter. I know that most people, especially when they starting moving some weight on deadlifts benefit from pulling once every other week, sometimes only once a month. This is not the case for me. I simply can't do cardio, both because of a pre-existing injury (patellofemoral syndrome) that severely limits the cardio I can do and out of sheer boredom. This is why I see the "hypertrophy" workouts as a way to burn calories and also build up my dismal muscular endurance. I'm also a strong believer in being able to put on muscle while cutting, especially because I have alot of fat ~18% on me, I feel that I can successfully recomp because I'm cutting at such a slow rate. Here's an example of what my week will look like: Tuesday - Strength Workout 1-5RM, NEAR MAX Wednesday - Strength Workout 75-85%RM region, NOT A MAX Thursday - Off Friday - Higher Rep Work Saturday - Higher Rep Work Sunday - Higher Rep Work Monday - Off Tuesday - Off Wednesday - Repeat |
I forgot the most important part, because of the high workload and high demand on my CNS I'll be taking a de-load every 4-5 weeks.
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I don't think you can blame not doing cardio on a injury. If you can workout you can do cardio. Walking is still cardio and I beleive not matter what you should always do cardio ( even if your trying to gain weight ). As for it being boaring , just find something that isin't.
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I'm with Ross on this. What you do could progress on this, then it's fine. But do I think it distributes fatigue correctly? No.
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I've actually just recently been cleared to do all cardio besides weighted cardio (farmer's walks, sled dragging) and running, so I may adjust my program into more of a typical three day full-body schedule with cardio on 2-3 of the off days.
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