Fat Loss and Strength

Training Beginners
1

so right now im working on loosing weight but want to retain if not keep my mass and im done with track for about a month so this is what i was think of doing

monday: snatch pull or power snatch, work with heavy singles, doubles, triples
some kind of shoulder press (standing seated etc…)4x8
arnold press 3x10
side laterals 2x15
reverse laterals 3x12

tuesday:
squat (front or back switch every 3 weeks), 3x3 increase by 5 pounds each week
snatch grip dl: 6x4
stiff legged dead or GM: 3x8
pullups or pull downs: 4x8
barbell rows: 3x6-8

wed: off

thursday: cleans: 3x3
straight bar dl’s 3x5-8, want to get up to 405x5 and 365x10
close stance box squat: 4x10-3 pyrimid weight
rows 2x15
pullups, 3xfailure

fri: reverse grip smith press 3x3
incline close grip 3x8 might add another set
dumbell press drop set, 3 weights in the drop set, 2 sets
some kind of extension
crossovers 3x15

sat: learn new techniques from my strength coach

sunday: off

2

Do you have a question?

3

not really just posting to see what people think, my body can handle alot of workload and i love strength but i would love more mass too, idk i just like posting XD

4

I’m in the same boat as you, I prefer training in the lower rep ranges just because they’re more fun for me. Although it’s not like training for strength won’t result in mass gains.

5

yeh its so hard for me to gain like straight size though, for my first year of lifting my arms were 16’’ the whole time i gained 30 pounds, stayed the same then over the summer they blew up an inch in one month due to a 4x10 rep scheme on everything!