[quote]young n wrote:
[quote]KingKai25 wrote:
In fairness, OP, I know you’re just asking for help, but this is a very strange workout, which raises some really significant questions for everyone. If you want help, people need to know where you are coming from and what your goals are. So…
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How do you define “strong?” You’re doing a LOT of stability and bodyweight exercises, few of which will build muscle and even fewer of which will make you “strong” in any sense.
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In keeping with the first question, who designed this workout for you? It’s a hodgepodge of different exercises without many unifying factors. If you want to get “strong” in terms of skill at bodyweight exercises, why are you spending time on things like “1 arm lat pulldowns,” “triceps press downs,” “curls,” etc.? If, on the other hand, you are trying to develop the ability to generate high amounts of force (strength), why are you avoiding literally every worthwhile barbell lift? Floor press is an assistance exercise; why aren’t you benching? Why no dips? Why no overhead press? Why no real squatting, or even leg pressing? I’m a big fan of pull-ups for muscle growth, but you’re only doing them once per training cycle, and you are extremely weak at them (I’m 6’5", weigh 298 lb., and can still do 12 strict pull-ups (palms facing away from me)), most likely because you’re wasting time with multiple rowing variations.
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Are you injuries still bothering you? If so, I can understand your reticence to put a heavy barbell on your back or perform full range of motion bench presses. But otherwise, with all the prehab stuff you’ve been doing, you are more than ready to handle some actual weight.
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To answer 2.
My strength training is in conjunction to my other physical activities. My training program isn’t the be all end.
Q.'“strong” in terms of skill at bodyweight exercises"
A.I’m not trying to become gymnast nor plan on being.
Q.“ability to generate high amounts of force (strength), why are you avoiding literally every worthwhile barbell lift”
A.There are other ways of becoming fast or generating force other than with just barbells .
Q.“Floor press is an assistance exercise; why aren’t you benching? Why no dips? Why no overhead press?”
A.I have beat up shoulders, my coach doesn’t want me do those exercises, or at least not yet.
Q. Why no real squatting, or even leg pressing?
A. I don’t have access to a cambered bar or a spider bar, my cranky shoulders don’t like the hand positioning on regular back squats, front squats screw with my left AC joint, I have done goblet hold front squats with a DB with a band. As for leg presses, I have done before, maybe they in coming up in the next program.
Q.and you are extremely weak at them (I’m 6’5", weigh 298 lb., and can still do 12 strict pull-ups (palms facing away from me))
A. Thanks, I’m weak
Q. most likely because you’re wasting time with multiple rowing variations.
A. Rowing variations seem to help, and I would think especially for a grappler. And rows hit the external rotators whereas vertiacl pulling + pushing and horizontal pushing hit the internal rotators, but please don’t quote me on that. But to each there own.
If you feel your strong and well off that my hats to you, but I posted here for diet help not a critique of my routine.
But thank you for your help.[/quote]
I’m not attacking you, OP. I’m sorry if it came off like that. Diet isn’t everything, however - you’re already limiting yourself (based on your previously stated macros) to less than 1500 calories per day! You can’t really lower calories a whole lot more, man, at least not without failing to get in everything you need. When fat loss stalls in terms of your diet, sometimes you have to change up your activities (alter your training strategy, include more cardio, etc.). Fact - a set of 6 back squats with 225 is a LOT harder and generates WAY more EPOC than a set of 20 goblet squats with a 50 lb. dumbbell.
And I’m a big fan of rows, but it looks like you’re doing everything with cables only, and that seriously limits the amount of weight you’re able to use, which in turn limits the amount of strength you’re able to build. It’s really that simple.
As for pressing, floor presses still don’t make sense for the reason I gave before - if you work a muscle exclusively through a limited range of motion, you predispose yourself to further injuries. And I don’t really understand why you can do incline db presses if you can’t overhead press OR press on the horizontal plane.
Finally, “there are ways of becoming fast or generating force other than just barbells” - true and false. Plyometrics sure can increase your vertical jump, but olympic lifters generally have exceptional jumping capabilities derived just from constant work on the squat. More importantly, however, as I stated before, certain exercises simply don’t allow for significant loading (like triceps kickbacks, for example), which seriously limits one’s ability to develop strength by doing them.
Anyway, the point is that if you want to burn more body fat, you really need to look into other ways of expending calories. You’re already at a relatively low number of calories.