Re deload, I guess I don’t know how or when to take one. If I’m feeling a bit tired I won’t try to increase weights.
Deloading is important because with increased frequency of your lifting the easier it is for fatigue not to dissipate between workouts. Overtime your accumulated fatigue will stop your progress. The idea of accumulating fitness (gainz) and fatigue at the same time is called “two factor theory”. Typically I like to build my workouts as 3 weeks on 1 off. Basically what this means is I’ll workout hard for 3 weeks then take a easy week with the goal of letting my body heal. One might think that during your deload weeks that you are losing strength. They are dead wrong… if done correctly you’ll feel yourself growing stronger everyday during your deload. If you are ok with your split and are ok with deloads I can begin adding movements if ya like.
So your deloading your whole body for a week, not a lift, ie you wouldn’t deload just your push workouts, while still pushing legs or push?
@ralphiedacat, I had something like this in mind:
Push A:
Bb bench 6x3
Ohp 3x8
Fly 3x8
Incline db bench 3x8
Dips 6x3
Pull A
Wide grip pull ups 3 bw sets to failure
Pendley row 3x8
Face pulls ss with high row
Seated cable row 3x8
Shrugs 3x8
Biceps some thing 3x10
Legs A
Squat 6x3
Deadlift 3x8
Legpress 3x8
Leg extensions 3x8
Calf raises
Push B
Ohp 6x3
Bb bench 3x8
Rear flys 3x8
Behind neck press ss face pulls
Dips
Pull B
Chinups 3 bw sets to failure
Underhand bb row 3x8
Face pull ss high row
Tbar row 3x8
Something biceps
Legs B
Deadlift 6x3
Squat 3x8
Sldl 3x8
Leg curl 3x8
Calf raises
Yes… you will feel very fresh starting your next cycle. Remember you are in this for the long haul, be nice to your body.
Boyce this volume seems a bit excessive especially considering you are trying to lose fat. Remember that when losing fat the role of lifting is to help you “keep” what you have. With experience under the bar gainz on a cut are unlikely. How about a little change to what you got currently… maybe something like…
PUSH
– Dips (weighted)
– Press (behind the neck)
PULL
– BB Row (supinated grip)
– Chin Ups (sternum if you can)
Legs
– Squats
– Bugarian Split Squats or Lunges
– Calves (standing)
PUSH
– BB Bench Press
– DB Press
PULL
– BB Row (pronated grip)
– Wide Grip Chins (pronated grip)
LEGS
– SLDL or DL
– Hip Thrust
– Calves (seated)
Chasing strength or hypertrophy isn’t going to matter as both will help you keep your muscle during a cut.
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On the 2nd push. Is the dB press oh?
I really like simplicity of it.
I think that would be good to run as 5x5 initially. Then when I stall on lifts, start looking at more detailed programing.
Taking a 2nd day off, back seems to have got worse, was hurting all day yesterday. Will probably skip legs if I do train tomorrow.
That is correct
5x5 is great for newer lifters. However, once you get a feel for the movement 5x5 can be a little taxing. Yes, this workout is simple but its not easy… lets talk progression…
Leg Days
I split your leg days into a primary movement followed by an assistance. Primary movements will be performed using heavy single clusters. The idea here is to work up to a weight that feels heavy but it isn’t a grinder. Than resting 15 or seconds between each rep do as many as you can before the weight starts to slow. Once the weight slows we will perform your assistance movement using MYO reps. For your assistance movement select a weight that you can hit for 8-10 reps followed by 2 rest pause sets. So it would look something like this. First set is for something between 8-10 reps rest 15 seconds perform another for as many reps as you can followed by a third for as many reps as you can. The idea here is we want to keep good muscle stimulus without lots of volume.
Upper Body Days
There is no reason to cluster some of your upper body movements so I’d consider doing them double rest pause as well.
Progression
Single Clusters - since you are auto regulating intensity and volume you don’t need to force anything
Double Rest Pause - Any time you hit the top of your range (e.g. 10 reps) add 5 lbs for upper body movements and 10 for lower
I hope this helps
ralphie
That’s really helpful, thanks.
Just read about myo reps, do set of 8, then 20 secs rest 3 more reps, repeat until you can’t get 3 reps?
On 1st leg day could I do 45 degree leg press instead of lunges?
Myo reps are nothing more than rest pause starting with an activation set. You are already using auto regulation for your primary movement. I have found when you go over board with auto regulation its easy to grind yourself into paste. At least for now just leave them double rest pause (or 2 rounds of myo reps).
Instead of doing lunges why not try doing smith machine Bulgarian split squats? You can load them pretty heavily and don’t have to worry so much about balance. Smith machine reverse lunges could also work well.
– ralphie
Is auto regulation for the primary stopping when the lift slows down?
If so is the progression doing more reps as I get stronger and can do more before I slow. Or am I changing the starting weight each work out based on working up to a weight I feel is right to start the clusters?
Yes
Yes, over time you’ll add strength and volume.
Back still twingy and sore so skipped legs again.
Push
Db bench 28kg 3rd hole from bottom 5x5
Fly machine 3x10
Bnp 20kg x10 25kg 3x8 ss with face pulls
Dips +15kg 4x5
Lateral raises 12kg 2x6 8kg 2x10
Incline bb Benck 40kg 3x10
8xbw Chins then 2 slow negatives.
Good for you mate!
Few things I think are always worth considering when you wanna do a transformation- sure most has been mentioned but here I go lol
1: Look at increasing you NEAT levels, less stressful than adding strict cardio bouts and more achievable long term.
2: Look at your social environment, do your friends/family act a barriers or enablers to achieving your fitness goals?
3: Invest time in recovery/ injury prevention. Nothing fucks up momentom and enthusiasm like an injury. Stretching, warming up correctly, regular massages, avoiding overdoing flat bench lol, etc.
4: Get a hormone panel done, avoid big Terry down the gym talking you into jumping onto some sus 250- Terry’s approach will get you in the fast lane to getting an injury
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Back today.
As lower back feeling Betts decided not to do any bent rowing to rest it more.
Chin ups 4x5 bw
Face pulls
High rows 4x10
Behind neck pull downs 50kg 3x10
Seated narrow grip row 65kg 3x10
Shrugs 42kg 2x10
Bb curl 20kg 2x15
Had a very late night Saturday, glad I made it to gym today, though felt tired and lacking energy. Feel better after than before.
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Legs today
Not squatted for 3 weeks!
Squat bar 10, 60kgx8, 80kg 5x5
Thought I’d go easy today and see how back felt. Form felt good, didn’t lock out at top and kept moving.
Legpress 80kgx12 120kgx8 160kg 2x6
Calf raise 80kgx12, 120kgx6 160kg 2x6 all very slow long pause at top and bottom.
Did some foam rolling on back and some ab wheel roll outs.
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