Gain muscle and lose - I've just done it :)

[coolcolj]

I measured my waist just then 33 1/4 inches - that's a drop of 3/4 inch in 1.5 weeks! Yeah it got up to 34 inches...

But I ain't eating clean - lots of chocolate and junk food!
But I'm training every other day, sprinting/agility drills once a week and playing BBall once a week too.

My metabolism is in overdrive!

BW is up 1-2 lbs, waist down 3/4 inch, that means I've gained 2-3 lbs after 1.5 weeks -

Who says you can't gain muscle and lose fat?

 

[Lord_Suston]

You can do both, I know waist was 36.5 at the beginning of summer now down to 33 and strength is going up at an insane pace, keep it up

 

[thriller]

good work coolcolj!
do you know what your verticle is right now??

 

[coolcolj]

I haven't measured it in ages, no where to do so, I just use the rim, or see how high my head goes over the powerrack

hard to tell because I'm training so much at the moment, squatting up to 4 times a week, when I back off in 2 weeks time I'll know for sure. But it looks like I've gained an inch so far. The sprints and agility drills should help - they are frying my ass, lower back and legs.

I would like to get my waist down to 29 or so for decent body composition. I haven't seen veins in years

 

[madhops22]

squats 4 times a week!?

You shouldn't do squats 4 times a week...you're over-training. I do squats once a week - 6 sets/10 reps with heavy weight. That has given me amazing strength gains and enough time for my muscles to heal. Just a thought...

Madhops

PS - Plyos are amazing for vertical do them twice a week, and do squats once a week and you'll be fine!

 

[thriller]

Re: squats 4 times a week!?

You shouldn't do squats 4 times a week...you're over-training. I do squats once a week - 6 sets/10 reps with heavy weight. That has given me amazing strength gains and enough time for my muscles to heal. Just a thought...

Madhops

PS - Plyos are amazing for vertical do them twice a week, and do squats once a week and you'll be fine!

i train differently in off or on season. off its strength no plys. on just power training and plyos.

 

[coolcolj]

Re: squats 4 times a week!?

You shouldn't do squats 4 times a week...you're over-training. I do squats once a week - 6 sets/10 reps with heavy weight. That has given me amazing strength gains and enough time for my muscles to heal. Just a thought...

I'm in my HST Conditioning/Hypertrophy intensification phase - just for 3 weeks. Its something I do at the start of every training cycle after a 2 week layoff

Then I switch over to a strength/power cycle.

Anyway while its high frequency its of low intensity - and only 1-2 work sets. Its designed to induce maximal hypterophy and slight overtraining, so when I switch over, I get a double boost effect on strength and power from the delayed super compensation. This is all based on sound science


squatting 4 times a week can work very well for short periods of time to boost your Squat strength . I read about a Soviet squat program on the DragonDoor site that does such a thing to add 50lbs to anyone squat after the first 3-4 weeks and up 100 lbs for the full cycle. Its hard though 4 times a week with up to 90% of your max for 5-6 reps for 6 sets...

 

[thriller]

may have to try that coolcolj

 

[coolcolj]

here is the squat program - if you have the nerve to try it

http://www.dragondoor.com/cgi-bin/articles.pl?rm=mode2&articleid=80

and someon'es experience with it

http://www.dragondoor.com/cgi-bin/articles.pl?rm=mode2&articleid=81

from what I ahve been told most people only do the first 4 weeks, and after that they quit, but they have already gained 50lbs or so its not a bad investment in time

 

[davidg]

What type of cardio do you do?