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  #1  
Unread 04-17-2017, 03:50 PM
hraza2222 hraza2222 is offline
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Posts: 13
Default Training routine for my cut?

Hey, I'm 5'11, 178 lbs, ~20% BF or possibly more (see pics). After reading Lyle's articles on how a skinny fat should go about dieting, I've come to the consensus that I must cut down to 10-12% first and then lean bulk up to 15%, cut back down, and so on. I'll be doing this with the IIFYM method.

My main question is the training. I just restarted lifting after taking about a year off from powerlifting. My primary goal is aesthetics. I also read Lyle's articles on reducing training to 2/3rd's the previous program's volume/frequency, with equal intensity, but that doesn't apply to me as I'm restarting.

Is this routine suitable for what I'm trying to achieve?

Upper 1/Lower 1/Off/Upper 2/Lower 2/Off/Off and repeat...

Upper Day 1
Bench Press - 4 sets - 32 reps
Barbell Row - 4 sets - 32 reps
Military Press - 3 sets - 25 reps
Wide-grip Pulldowns or Pullups - 3 sets - 30 reps
Incline DB Press - 3 sets - 30 reps
One-arm Cable or DB Rows - 3 sets - 30 reps
Straight-arm Pulldowns/Facepulls - 3 supersets - 30 reps each

Lower Day 1
Back Squat - 4 sets - 32 reps
Deadlift - 2 sets - 12 reps
or
Romanian DL - 3 sets - 30 reps
Hack Squat - 3 sets - 30 reps
Lying Leg Curls - 3 sets - 30 reps
Single-leg Leg Press - 3 sets - 35 reps
Abs/Calves Superset - 3 sets each - 40 reps each

Upper Day 2
Bench Press - 4 sets - 32 reps
Barbell Row - 4 sets - 32 reps
Military Press - 3 sets - 25 reps
Wide-grip Pulldowns or Pullups - 3 sets - 30 reps
Lateral Raises/Barbell Shrugs - 3 supersets - 30 reps each
Barbell Curl/Skullcrushers - 3 supersets - 30 reps each
Overhead Cable Extensions/Cable Hammer Curls - 3 supersets - 35 reps each

Lower Day 2
Back Squat - 4 sets - 32 reps
Romanian DL - 3 sets - 30 reps
Leg Press - 3 sets - 30 reps
Leg Extensions/Leg Curls - 3 supersets - 35 reps each
Abs/Calves Superset - 3 sets each - 40 reps each

Thank you!
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  #2  
Unread 04-18-2017, 12:01 AM
Determinism Determinism is offline
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I'm not sure why you aim for such a high rep-range. Why don't you work somewhere in between 5-15 reps?

About the programming: personally I've started cutting as well on an Lower/Upper/Off/Lower/Upper/Off/Off routine. It'll work very well. If your deficit is large, you may reduce frequency slightly to 3x a week.

Last edited by Determinism : 04-18-2017 at 12:03 AM.
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  #3  
Unread 04-18-2017, 02:40 AM
squat squat is offline
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Quote:
Originally Posted by Determinism View Post
I'm not sure why you aim for such a high rep-range. Why don't you work somewhere in between 5-15 reps?

About the programming: personally I've started cutting as well on an Lower/Upper/Off/Lower/Upper/Off/Off routine. It'll work very well. If your deficit is large, you may reduce frequency slightly to 3x a week.
Or he prefers sets of 8-10
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  #4  
Unread 04-18-2017, 03:19 AM
Determinism Determinism is offline
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If that's the case, I'm not sure how I should calculate the following:

Quote:
Originally Posted by hraza2222 View Post
Single-leg Leg Press - 3 sets - 35 reps
11.67 reps FTW.
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  #5  
Unread 04-18-2017, 06:27 AM
LightCrow LightCrow is offline
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I would reduce volume by quite a bit for a cut, especially if you're just returning. You'll still make gains just fine from muscle memory for the time being. So something like:

Primary muscles - compound 2-3x6-8 and an isolation for 1x10-15
Assistance - whatever, but no more than 2-3x10-15

Each day should be done and over with in an hour tops.
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  #6  
Unread 04-18-2017, 08:54 AM
farrenator farrenator is offline
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^^^^^
Listen to this guy. Also, the routine Lyle posted as a sticky in the RFL group works well. That is my go-to when I am cutting.
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  #7  
Unread 04-18-2017, 09:02 AM
squat squat is offline
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Quote:
Originally Posted by Determinism View Post
If that's the case, I'm not sure how I should calculate the following:



11.67 reps FTW.
Yeah, I saw that... I was just sayin'. Volume looks impossible, unless they're feather weights.

I think he's probably using decimals, yes. He might pyramid somethings. It seems equally ridiculous to do that much volume.

Whatever way, yeah
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  #8  
Unread 04-18-2017, 02:12 PM
w1cked w1cked is offline
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what's your deficit like? You don't need to slash volume by 2/3 with a small to moderate deficit at all. routine looks okay, mebbe kinda on the higher end of volume given you haven't been training a while.
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  #9  
Unread 04-18-2017, 05:37 PM
hraza2222 hraza2222 is offline
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Quote:
Originally Posted by Determinism View Post
I'm not sure why you aim for such a high rep-range. Why don't you work somewhere in between 5-15 reps?

About the programming: personally I've started cutting as well on an Lower/Upper/Off/Lower/Upper/Off/Off routine. It'll work very well. If your deficit is large, you may reduce frequency slightly to 3x a week.
Actually I started this program with the intention to lean bulk. I've been doing this for years around this bodyfat until I read Lyle's article on needing to cut down to 10-12% and lean bulking to 15%, then cut, and repeat. So I will be cutting down on my volume.

Quote:
Originally Posted by Determinism View Post
If that's the case, I'm not sure how I should calculate the following:



11.67 reps FTW.
Lol. I did one set of 15 then 2 sets of 10.

Quote:
Originally Posted by LightCrow View Post
I would reduce volume by quite a bit for a cut, especially if you're just returning. You'll still make gains just fine from muscle memory for the time being. So something like:

Primary muscles - compound 2-3x6-8 and an isolation for 1x10-15
Assistance - whatever, but no more than 2-3x10-15

Each day should be done and over with in an hour tops.
I agree. A bit boring since I just joined the gym and don't get to spend as much time, but I know more volume would only be detrimental to recovery.

Quote:
Originally Posted by farrenator View Post
^^^^^
Listen to this guy. Also, the routine Lyle posted as a sticky in the RFL group works well. That is my go-to when I am cutting.
Thank you for letting me know about this! I actually really like that one, but is there a way for me to do that 3x/week instead? My gym membership is expensive so I'd like to go to the gym more often if possible.

I was also considering the one in the middle of the chart on this page:
http://www.bodyrecomposition.com/mus...g-part-4.html/

But I believe that is also too much volume for the RFL?

Lastly, is it okay to incorporate about 30 minutes of light to moderate intensity cardio about 2x/week on the PSMF?

Quote:
Originally Posted by w1cked View Post
what's your deficit like? You don't need to slash volume by 2/3 with a small to moderate deficit at all. routine looks okay, mebbe kinda on the higher end of volume given you haven't been training a while.
I take back what I said in the original post. I'm not doing the IIFYM cuz I want this fat off asap. I always go through cycles of crappy cuts and crappy bulks and have looked like this for years. I want to cut down to 10-12% then work from there. Not to mention the strong h/o coronary artery disease and diabetes in my family, I need to get rid of this excess body fat.

I agree volume is high. Since I've only been doing this training for a week, I think I can start another routine more suitable for the PSMF now.
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  #10  
Unread 04-19-2017, 05:58 AM
LightCrow LightCrow is offline
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To answer the PSMF questions yes to both. To do it right though and get the diet set up correctly you really need to buy the book. As for the frequency question, yes the RFL workout can be split upper/lower and done ABA BAB style 3x a week, but volume is going to be even lower than the routine I said. Save the volume for after the diet is over and you are back to bulking.
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