Please Scroll Down to See Forums Below Just like it says. I need advice putting a strength routine together while I'm on my diet. I did a Westside routine for a couple months before I started my diet and I really didn't care for it. Ive been doing bodybuilding type splits for a couple a years and I couldnt get used to the Westside stuff. I really want to start focusing more on strength, but Im trying to get in better shape. Hence the diet. I read about alot of routines, but I want some advice on a routine from people that have experience with it while dieting. Any help would be appreciated. Thanks
Need help with a strength routine while on a diet!
- Thread starter bird901
- Start date
CoBra666
Broken
guess not. im kind of starting my own thing like that now. doing 5x5 routine. cardio the 4 days a week i dont lift for an hour. kickboxing 3 times every other week. ( i work out of town 7 days at a time then get 7 off) gonna aim for less than 50 grams of carbs per day. probably with forged burner and need2slin. lift fresh and use stims to get thru cardio.. or maybe stims for it all depending on how lethargic i get. a dose of n2kts will be my life line for energy
I always keep my workouts intense. If I can't give it my all. I leave the gym and will give it another shot the next day. If I'm not balls to the wall, I don't feel like I'm doing anything. I like working out. Not hanging out. Been doing HIIT for 20 to 30 mins every other day. I was doing 45min low intensity 5-6 days a week in the morning, but my knee started killing me. Since I start HIIT my weight has stayed the same for a week and a half.
I like to train total body using compound lifts and strength circuits.
Basically I train three non consecutive days per week with an upper push, an upper pull, and a lower body exercise each day. Depending on my energy I'll add some assistance and/or bodyweight work at the end of each session. Each day has a different rep range for the main three lifts and I typically use straight sets after a warm up.
Here's my current split for an idea.
Day 1 5x5
A weighted dip
B pendlay row
C front squat
Day 2 5x10
A incline DB press
B DB row
C DB reverse lunge
Day 3 8x3
A weighted chin up
B standing BB press
C deadlift
The key is to make the rest periods between each exercise short. Do exercise A, rest 45 seconds to a minute, then do exercise B, and on and on until you finish all the sets.
Strive to add 5-10 pounds per week to each exercise and complete all the reps each session. After four to six weeks or when progress stalls swap out exercises.
The volume is low and this doesn't look like much, but training at a high percentage of your 1RM with the short rest periods will kick your ass. Day two with the 5x10 and short rest periods is absolutely brutal.
Run sprints, push/pull sleds, and do strongman finishers after the main lifts if you need additional conditioning.
Basically I train three non consecutive days per week with an upper push, an upper pull, and a lower body exercise each day. Depending on my energy I'll add some assistance and/or bodyweight work at the end of each session. Each day has a different rep range for the main three lifts and I typically use straight sets after a warm up.
Here's my current split for an idea.
Day 1 5x5
A weighted dip
B pendlay row
C front squat
Day 2 5x10
A incline DB press
B DB row
C DB reverse lunge
Day 3 8x3
A weighted chin up
B standing BB press
C deadlift
The key is to make the rest periods between each exercise short. Do exercise A, rest 45 seconds to a minute, then do exercise B, and on and on until you finish all the sets.
Strive to add 5-10 pounds per week to each exercise and complete all the reps each session. After four to six weeks or when progress stalls swap out exercises.
The volume is low and this doesn't look like much, but training at a high percentage of your 1RM with the short rest periods will kick your ass. Day two with the 5x10 and short rest periods is absolutely brutal.
Run sprints, push/pull sleds, and do strongman finishers after the main lifts if you need additional conditioning.
imo and experience i would not swap routines when i change from surplus of cals to a deficit . ive always kept my training the same and just trained the same as if i was trying to gain . this works for me and now i never lose strength when dieting although i diet slow (maybe half a pound a week) , im 44 now so its easy to lose muscle with an aggressive large cal defecit approach to dieting .
Just to clarify, when I say "high intensity," I don't mean it in the sense of working hard or the workout being intense. I mean using weight which is a high percentage of your 1-Rep Max. The routine SL posted above is a good routine to use while cutting because it has high intensity work in the low rep ranges (5x5 and 8x3). In addition, he is using all compound movements and completing them in circuit fashion with relatively small rest periods, which means that it'll keep the heart rate up throughout the workout--an added benefit when trying to cut.
Also, don't base things just on your weight. It's possible the HIIT or the HIIT combined with the rest of your workouts has caused you to gain some LBM in your lower body. This would offset any fat loss you may have had. If, however, you prefer the lower intensity cardio, or think it works better for you, you might try something aside from running which might be easier on your knees. For example, cycling of some kind.
It's hard to work with heavy weight when rest periods are that short. What percent should I be doing when doing sets of 5x3 or 3x3? I switched from low intens cardio because of how long, and how often I was doing it was bothering my knee. I wasn't running.
Good advice though. I tried doing stuff circuit style like southernlord said yesterday and it was Impossible to keep the weight heavy. It was a shock to my system, I feel real tight today, I'm gonna be sore tomorrow. It was a real good workout
Good advice though. I tried doing stuff circuit style like southernlord said yesterday and it was Impossible to keep the weight heavy. It was a shock to my system, I feel real tight today, I'm gonna be sore tomorrow. It was a real good workout
Ya circuits are tough with heavy weight. Personally, I'm not sure my conditioning would be good enough to do that workout in the way he posted it. Even without the circuit factor, its a good workout though.
On average, a trainee can use about 85% of 1RM for a 5 rep max and about 90% of 1RM for a 3 rep max. If you were doing straight sets on the other hand (ie 5x5 at same weight), you'd multiply you're 5RM (or your 3RM as appropriate) by about 0.925. These are just ballpark numbers though. What you should do is find whatever your 5x5 max multiply that by 0.9 and use that number to start. Add 5 lbs per week as you can. Do the same for your 3x3 max.
It depends. The problem with scale weight is that you don't really know whats happening. If you are losing weight, it may just be that you lost water wait and/or glycogen, or you could even be losing muscle. Or you could be losing fat. If the scale weight goes up, you could be losing fat, but gaining muscle/water/glycogen faster than your fat loss. If the scale stays the same, you could be losing some things and gaining some things.
This is not to say don't use the scale. But use it in conjunction with a bodyfat calipers or the mirror or a tape measure. And also keep an eye on your strength levels. If you're losing weight rapidly but your strength is going down, then you're probably losing muscle. If you're gaining weight but your waist measurement decreased and your chest measurement increased, then you're probably gaining muscle faster than you're losing fat, etc, etc.
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