looking for a new program to follow for a 41 year old male. Looking for a 4 day a week program to help me get from 225 to 185. So much information out there but just looking for someone thats used a lifting program that will help build strength but give me the goal of getting under 200 since i was in my early 20’s.
What training have you done so far?
Did you enjoy it / stick with it? Why/why not?
Training, (especially with relatively general goals) is far more about consistency and effort than the program itself. If you can help us find you a program that you’ll find motivating/enjoyable enough that you can attack it with consistency, you’ll be setting yourself up for tremendous success in the months/years to come
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Ditto everything @j4gga2 said.
Also, for your goal, training is of distant secondary importance. Unfortunately, your efforts will have to be put into dieting.
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I have used a three day a week program with moderate consistency for a few months I am going to attach pics of it
I’d recommend a program of eating less and sleeping more… the program is pretty irrelevant for fat loss.
But were i to recommend a program, it would be 5/3/1 with ample assistance work.
when you say ample assistance work what do you mean
Assistance work, in the words of Mr. Wendler, is basically anything other than the ‘main work’ of 531… meaning anything that is not the Big 4.
There are quite a few suggested assistance work add-ons in his books, all of which would work fine.