Thread: critique training plan pls..

Make it an upper push/ upper pull/ legs split. What sets/reps/intensities are you planning on working?

Get rid of arms + abs day, put squats and deadlifts in the legs day alternating which exercise you start with each session, and throw in another variant of each as well as some ab exercises at the end of the session.

Chances are you're not going to drop BF and gain muscle back at the same time (unless you're on gear) You'll regain strength, but muscle is doubtful. Cut to your desired level and then bulk again to gain the muscle.

+1

If you really want an 'arms' day why don't you use some exercises that will give you a bit more bang for your buck ,or more specifically exercises that will compliment your big lifts. For example you could do board presses or lockouts to fire off your triceps and improve your bench. Grip work could also fit in here, do not underestimate the farmers walk.

throw in close grip benches strict. u wont believe how much size ull add to your tris. and do deads with squats on same day. if i repeated the same thing the guys above me said, i think i did, i agree. the 4 day split i like. 4 on 1 off 3 on 2 off schedule. i only train 1 bodypart per week. but io have 32 yrs training nonstop. pick wat all of us said and do wats best to suit u.

What do you weigh, and what calories are you running?

Originally Posted by Built

What do you weigh, and what calories are you running?

173 kgs - 172 cm tall... I don't care about weigt too much, I like to be light weight bec. I am going back to martial arts, my calorie intake is 2000 kcal, carb cycling, low, low, low, high

Originally Posted by unclem

throw in close grip benches strict. u wont believe how much size ull add to your tris. and do deads with squats on same day. if i repeated the same thing the guys above me said, i think i did, i agree. the 4 day split i like. 4 on 1 off 3 on 2 off schedule. i only train 1 bodypart per week. but io have 32 yrs training nonstop. pick wat all of us said and do wats best to suit u.

Thanks for the advice , about squats and deads at the same day, I have always done that but now my cardio will be kick boxing so I don't prefer putting high leg volume at the same day, I think I will try the close grip press

Originally Posted by assassin

173 kgs - 172 cm tall... I don't care about weigt too much, I like to be light weight bec. I am going back to martial arts, my calorie intake is 2000 kcal, carb cycling, low, low, low, high

You're 381 lbs and 5'8" tall?

Originally Posted by Built

You're 381 lbs and 5'8" tall?

I was about to ask the same question!

Originally Posted by Built

You're 381 lbs and 5'8" tall?

lol sorry I mean 73 kgs but I'm posting by phone without the touch screen pen and I make a lot of typos, ssorry, in few hours I'll me at work and use a keyboard to reply lolol

Okay that's better - 5'8" and 160 lbs. That's actually a look I'm fond of - at 160 you've got some meat on you, just nothing you don't absolutely need. 2000 cals a day sounds reasonable. You might like to use high-volume workouts for two days of low carb, rest a day of low carbs, then do a heavy full-body workout on the "high" day - I'm just thinking while I type here. You ever tried UD2.0?