Seems like whenever I am trying to drop bodyfat I get so damned worn out. I normally do westside, and I know I cant do it while cutting. I think there is to much volume on it. So what would you guys suggest doing while cutting bodyfat? Total body? Circuit? Suggestions?
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katt
Registered
I try to keep my weights up, but do a lower volume usually... I get real worn out also when I try to keep up the pace while on a cut.
Also, I try to take a complete day off between workouts.
Also, I try to take a complete day off between workouts.
katt
Registered
Even with that - when I get my bodyfat down low, I'm always tired 
Only day I'm not so tired is the day after my cheat meal
Only day I'm not so tired is the day after my cheat meal
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I had good energy levels while doing P/RR/S + carb-cycling, and I lost weight too, but my gains were low. I guess that was the trade-off.
Search.
the main thing on the cut is to keep using heavy ass weights so it forces your body to hold on to the muscle you have even though you are restricting calories.
why are you so against max-ot, it seems perfect for what you want to accomplish? Low volume, heavy weight....just make it a 4 day split instead of 5:
mon
chest/bis
bench press 2x6
incline bench 2x6
dips 1x6
close grip chins 2x6
curls 2x8
wednesday
back
barbell rows 2x6
pullups 2x6
db rows 2x6
shrugs 2x8
friday
legs
squats 3x6
lunges 2x6
SLDL 3x6
hypers 2x6
saturday
shoulders/tris
db overhead press 2x6
upright rows 2x8
rear delt flies 2x8
close grip bench press 2x6
skulls 2x8
what do you think?
why are you so against max-ot, it seems perfect for what you want to accomplish? Low volume, heavy weight....just make it a 4 day split instead of 5:
mon
chest/bis
bench press 2x6
incline bench 2x6
dips 1x6
close grip chins 2x6
curls 2x8
wednesday
back
barbell rows 2x6
pullups 2x6
db rows 2x6
shrugs 2x8
friday
legs
squats 3x6
lunges 2x6
SLDL 3x6
hypers 2x6
saturday
shoulders/tris
db overhead press 2x6
upright rows 2x8
rear delt flies 2x8
close grip bench press 2x6
skulls 2x8
what do you think?
It doesnt look to bad and pretty low volume. Nice Stew appreciate it.
By the way love the comments I get about search, hillarious. I believe I have helped my share of people around here to post a simple question. However I did do some seraching, and found nothing I liked. I asked something a bit different, I simply want to do low weights and I saw a few things that peaked my interest, but I think Stew (Like always hit er on the head), much appreciated Darth one.
By the way love the comments I get about search, hillarious. I believe I have helped my share of people around here to post a simple question. However I did do some seraching, and found nothing I liked. I asked something a bit different, I simply want to do low weights and I saw a few things that peaked my interest, but I think Stew (Like always hit er on the head), much appreciated Darth one.
I used the IronMan routine a while back and it was great, even made strength gains while cutting.
(QUOTE)
PRE-CONTEST/CONDITIONING PHASE.
NOTE: Most bodybuilders use drugs during the pre-contest/conditioning phase that significantly increased the results by allowing (more fat loss) and (less muscle loss or even a slight gain in muscle mass). Utilizing a 3 day staggered calorie/carb count along with five days per week of anaerobic/aerobic training for a 12 week period will be the ultimate when dieting/training for a show.
The workout will consist of doing what I refer to as "DOUBLE POWER DROP SETS" (low rep drop sets). I have found this to be the very best "HIT" method for getting "Competition Ready." It allows for the use of heavy weights inorder to maintain hard earned muscle size/strength, shorter rest periods to provide a nice pump to the muscles, and enough volume to provide a hardening effect to the bodies musculature as a whole. I have learned that volume training with heavy weight and low reps (4-6 reps) while utilizing (DOUBLE DROP SETS) is the VERY best way to train when going for that rock hard physique. The 4-6 rep range allows you to use heavier weights, which helps to maintain your strength levels and harden up those muscles by stimulating (ALL FIBER TYPES) without producing "too much" of a pumping effect.
NOTE: Heres what consist of (1 power double drop set). Begin the selected exercises with a 4-6 rep max to failure, then drop the weight by about 10 to 20 percent or so with each drop. A (30- 45 second rest period) should be taken between each set within the drop set series. Repeat with the lighter weight for the first drop set for 4-6 more reps to failure, and wait 30-45 seconds before finishing off with a second drop set (last set of that series) for 4 to 6 more reps to failure. Wait a total of 3 minutes before repeating another series of (DOUBLE POWER DROP SETS). A total of 12-18 reps should be performed within each series of double drop sets. After working an individual muscle group you'll definitely understand how this works and you'll love how hard and pumped up your muscles feel after doing several sets. It's much more satisfying then the bloated, soft feel of doing lots of burning reps with a relatively lighter weight. If your body-fat is low enough, your veins should look like they're going to explode.
The IRON MAN "HIT" conditioning/pre-comp routine consist of a five day anaerobic split with 30 minutes of aerobics to be performed on each of the workout days. Only those with an ectomorphic body type should skip on the aerobics. Weekends are off periods!!!
The IRON MAN "HIT" split looks like this:
(Day 1)
Chest: Low incline press 2-sets, standing cable crossovers 2-sets.
Abs: machine crunches-2 sets, reverse cable crunches-2 sets (8-10 reps to be used with each drop sets instead of 4-6 when training abs)
(Day 2)
Lats: Wide grip pulldowns-2 sets, bent arm pullovers on machine-2 sets.
Upper back: Rows to the belly button 2-sets, rows to the lower chest area 2-sets.
Lower back: Hyperextensions 3 straight sets (15-20) reps to be used with each drop set. If deadlits are to be used for lower back instead keep the reps at (4-8) for 3 sets.
(Day 3)
Shoulders: Over head shoulder press-2 sets, one arm at a time cable side laterals-2 sets..
Rotators: 1- set of one arm at a time bent lateral raises to be performed with a cable.
Traps: Front of the body barbell shrugs 2-sets, behind body barbell shrugs-2 sets.
(Day 4)
Biceps: Incline dumbell curls 2-sets, one arm at a time spider cable curls 2-sets.
Triceps: Lying tricep extension 2-sets, pushdowns 2 sets.
(Day 5)
Quads: Squats-2 sets, leg extensions 2 sets.
Hams: Lying leg curl-2 sets, standing one leg at a time hamstring curls-2 sets.
Calves: Calf raises 2-sets, seated calf raises 2-sets
(Day 6) OFF
(Day 7) OFF
(QUOTE)
(QUOTE)
PRE-CONTEST/CONDITIONING PHASE.
NOTE: Most bodybuilders use drugs during the pre-contest/conditioning phase that significantly increased the results by allowing (more fat loss) and (less muscle loss or even a slight gain in muscle mass). Utilizing a 3 day staggered calorie/carb count along with five days per week of anaerobic/aerobic training for a 12 week period will be the ultimate when dieting/training for a show.
The workout will consist of doing what I refer to as "DOUBLE POWER DROP SETS" (low rep drop sets). I have found this to be the very best "HIT" method for getting "Competition Ready." It allows for the use of heavy weights inorder to maintain hard earned muscle size/strength, shorter rest periods to provide a nice pump to the muscles, and enough volume to provide a hardening effect to the bodies musculature as a whole. I have learned that volume training with heavy weight and low reps (4-6 reps) while utilizing (DOUBLE DROP SETS) is the VERY best way to train when going for that rock hard physique. The 4-6 rep range allows you to use heavier weights, which helps to maintain your strength levels and harden up those muscles by stimulating (ALL FIBER TYPES) without producing "too much" of a pumping effect.
NOTE: Heres what consist of (1 power double drop set). Begin the selected exercises with a 4-6 rep max to failure, then drop the weight by about 10 to 20 percent or so with each drop. A (30- 45 second rest period) should be taken between each set within the drop set series. Repeat with the lighter weight for the first drop set for 4-6 more reps to failure, and wait 30-45 seconds before finishing off with a second drop set (last set of that series) for 4 to 6 more reps to failure. Wait a total of 3 minutes before repeating another series of (DOUBLE POWER DROP SETS). A total of 12-18 reps should be performed within each series of double drop sets. After working an individual muscle group you'll definitely understand how this works and you'll love how hard and pumped up your muscles feel after doing several sets. It's much more satisfying then the bloated, soft feel of doing lots of burning reps with a relatively lighter weight. If your body-fat is low enough, your veins should look like they're going to explode.
The IRON MAN "HIT" conditioning/pre-comp routine consist of a five day anaerobic split with 30 minutes of aerobics to be performed on each of the workout days. Only those with an ectomorphic body type should skip on the aerobics. Weekends are off periods!!!
The IRON MAN "HIT" split looks like this:
(Day 1)
Chest: Low incline press 2-sets, standing cable crossovers 2-sets.
Abs: machine crunches-2 sets, reverse cable crunches-2 sets (8-10 reps to be used with each drop sets instead of 4-6 when training abs)
(Day 2)
Lats: Wide grip pulldowns-2 sets, bent arm pullovers on machine-2 sets.
Upper back: Rows to the belly button 2-sets, rows to the lower chest area 2-sets.
Lower back: Hyperextensions 3 straight sets (15-20) reps to be used with each drop set. If deadlits are to be used for lower back instead keep the reps at (4-8) for 3 sets.
(Day 3)
Shoulders: Over head shoulder press-2 sets, one arm at a time cable side laterals-2 sets..
Rotators: 1- set of one arm at a time bent lateral raises to be performed with a cable.
Traps: Front of the body barbell shrugs 2-sets, behind body barbell shrugs-2 sets.
(Day 4)
Biceps: Incline dumbell curls 2-sets, one arm at a time spider cable curls 2-sets.
Triceps: Lying tricep extension 2-sets, pushdowns 2 sets.
(Day 5)
Quads: Squats-2 sets, leg extensions 2 sets.
Hams: Lying leg curl-2 sets, standing one leg at a time hamstring curls-2 sets.
Calves: Calf raises 2-sets, seated calf raises 2-sets
(Day 6) OFF
(Day 7) OFF
(QUOTE)
That is a fantastic post. Thank you very much for writting all of that out. However I did a form a DC (while it wasnt DC) a month or so ago, and actually lost strength. I dislike any hit routine very much. I have did it and dont care for hit whatsoever.
With that said that is a fantastic post very well laid out, and very much appreciated.
Damn I even feel bad not doing it, because you posted so much about it, sorry again.
With that said that is a fantastic post very well laid out, and very much appreciated.
Damn I even feel bad not doing it, because you posted so much about it, sorry again.
That is a fantastic post. Thank you very much for writting all of that out. However I did a form a DC (while it wasnt DC) a month or so ago, and actually lost strength. I dislike any hit routine very much. I have did it and dont care for hit whatsoever.
With that said that is a fantastic post very well laid out, and very much appreciated.
Damn I even feel bad not doing it, because you posted so much about it, sorry again.
dont feel too bad, it was a cut and paste job, he didn't write all that out
Would love to make that into a 3 day routine, is that set in stone?
i think if you go 3 days, it puts too much volume on each day and the trick is to keep the volume per session down.
maybe you could do it if you eliminate some direct exercises for the arms, just use compounds
monday
barbell rows 2 x6
pullups 2x6
db rows 2x6
close grip chins 2x6
shrugs 2x8
wednesday
incline bench press 2x6
close grip bench press 2x6
dips 1x6
db shoulder press 2x6
side laterals 2x10
rear laterals 2x10
friday
squats 3x6
lunges 2x6
SLDL 3x6
hyperextensions 2x10
i dunno, but I like the 4 day one better personally, but tweak it however you want, just lift HEAVY, and don't rush rest periods...personally, I would do 2 minute rests between sets, make sure you take creatine, and you should do fine
I shall I will tweak it and post it in my journal. Nice thanks Stew. Its about what I had here on paper as well. Brilliant minds think alike, then again if I was more brilliant I wouldnt had to ask now would I?!
I shall I will tweak it and post it in my journal. Nice thanks Stew. Its about what I had here on paper as well. Brilliant minds think alike, then again if I was more brilliant I wouldnt had to ask now would I?![/quote]
hey, you said it, not me
