General Exercise Question

Bigger Stronger Leaner Beginners
1

heres my current routine: (rippetoes)
(my goal right now is to cut body fat and maintain strength)

Workout A
3x5 Squat
3x5 Bench Press
1x5 Deadlift
3x8 cable crunches

Workout B
3x5 Squat
3x5 Standing military press
3x5 Power cleans
3x8 hanging knee raises

i was wondering if i added direct arm work with a high volume and if i superset the exercises together (bi’s and tris) that it would take less time out of my running, cause if there is anyway that lifting more will take out of my running time and produce the same fat burning results, i’d gladly go with that

2

no.

do exactly as it says on the tin.

for “added fat loss” be strict on your diet, work hard on your cardio, and dont neglect your healthy fats :smiley:

3

[quote]indiladhar wrote:

i was wondering if i added direct arm work with a high volume and if i superset the exercises together (bi’s and tris)

no.

do exactly as it says on the tin.

for “added fat loss” be strict on your diet, work hard on your cardio, and dont neglect your healthy fats :smiley:

[/quote]

shut up.

yes, do arm work. superset if you want. If you want big arms, train them.

4

[quote]zephead4747 wrote:
indiladhar wrote:

i was wondering if i added direct arm work with a high volume and if i superset the exercises together (bi’s and tris)

no.

do exactly as it says on the tin.

for “added fat loss” be strict on your diet, work hard on your cardio, and dont neglect your healthy fats :smiley:

shut up.

yes, do arm work. superset if you want. If you want big arms, train them.[/quote]

once again, no.

hes saying if working arms with supersets etc will help burn fat. and i quote:
“added direct arm work with a high volume and if i superset the exercises together (bi’s and tris) that it would take less time out of my running,cause if there is anyway that lifting more will take out of my running time and produce the same fat burning results”

working arms for supersets will NOT produce the same fat burning results. therefore…do as it says on the tin, for added fat loss, stick to a strict diet plan, etc.

5

Direct arm work is not going to burn much fat.

Eat clean and lift hard.

6

While I think most of the 3day/wk full body plans (riptoes, madcow, texas method, etc.) could be improved by adding a reasonable amount of direct arm and calf work, this won’t do much to help with fat loss.

If fat loss is your goal then you would be better served by a program designed for fat loss. Riptoes is a beginner strength routine and won’t work optimally while running a caloric deficit.

A lot of people on here have recommended CT’s “destroying fat”.

For myself, the last time I dropped some weight I used heavy compounds with minimal rest between sets. I performed these circuit style with relatively low volume and high frequency.
YMMV

7

Add Workout C

Deadlift 5x5 (remove deads from WO A)

Superset as many chins, then as many dips and perform 5 cycles. Do extra cycles if you can only get a few reps in the begining.

If you still want some extra fat burning you can jump rope for 5 or 10 minutes to finish it off.

8

[quote]droozie wrote:
heres my current routine: (rippetoes)
(my goal right now is to cut body fat and maintain strength)[/quote]

Rippetoe’s plan works best to increase strength and add muscle mass/bodyweight… so… I’m wondering why you’re doing that program.

[quote]i was wondering if i added direct arm work with a high volume and if i superset the exercises together (bi’s and tris) that it would take less time out of my running, cause if there is anyway that lifting more will take out of my running time and produce the same fat burning results, i’d gladly go with that
[/quote]

I’m kinda confused, but it does sound like you’re trying to burn more fat by doing a big arm workout, which won’t work.

I suggest you look into something like the Complexes for Fat Loss program:

But start each training day with a heavy, low volume basic compound lift to maintain strength.