Rock Climber looking for direction

[climber85]

Hey Everyone Im new to the forum and kinda of new to weight lifting.

Stats: 5-11, 185, maybe 20% bf as per electric scale

Background: I started getting active about 1 year ago rock climbing, cycling and hiking. Rock climbing has stuck and I really enjoy it. This time last year I was 215, now just from doing stuff Im down to 185.

Reason: Ive hit a plateau climbing.

Goals: Reduce body fat ( less weight to bring up ) and balance out my strength. Climbing only seems to have strengthened my core, back and some parts of my arms.

Now On the climbing forums everyone just says climb more, kinda worthless advice. I feel the need to incorporate some push exercises to avoid injuries while climbing and balance out my body. So I figure a full body workout routine 3 times a week with cardio while climbing at least once a week.

Searching the internet I came across the 5x5. It looks interesting and seems to cover all muscle groups, would this be appropriate for my goals? Should I clean bulk for a while then go cut down? Im not trying to get big, I want to be lean, light and strong.

Now As far as my diet goes I eat pretty clean, its coming down to caloric intake now, excess or deficit and what split on the macros.

 

[joeblow12345]

Dont bulk at all. Train to be strong and eat clean. Strength is the one thing that applies to all areas of life. Gaining mass will only hinder progress. Keep reps between 1-5 reps max. But seeing as you are a beginner the 10 rep range is more appropriate to begin with and learn technique. For the next month or two learn proper technique while gradually adding weight. Train your entire body to be strong not just arms. I highly reccomend Jim wendlers 531 program for strength. It is simple and effective. You can find it on elitefts or amazon. Do this and eat clean. And dont go getting stuck under a rock and have to cut one of your arms off and waste all that muscle your going to build. Good luck.

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