Strength Focus for Fat Loss

[cmryan_21]

[quote]Christian Thibaudeau wrote:

[quote]cmryan_21 wrote:

[quote]Christian Thibaudeau wrote:

I’m yet to see anybody cause damage to their progress by doing 15 minutes of assistance work at the end of layer workouts provided that the exercises/methods used are non-stressful on the CNS.

HOWEVER let me ask you this question:

Considering that you are in a fat loss phase, and that building muscle will be VERY difficult due to the lowered nutrients and caloric intake… do you think that assistance exercises will really help you build more muscle mass during that time?

Let’s be honest, most people in a fat loss phase will be happy to maintain muscle mass. Those who are doing things perfectly might hope for a few pounds of gains (something like 2-3lbs over 6-8 weeks). Do you think that adding 15 minutes of assistance work will really help you gain more muscle? My experience is NO it will not.

When eating above maintenance, yeah it might help. But not really when you are in a fat loss phase.

To me doing more work when you are in a fat loss phase is mostly a psychological thing… you BELIEVE (although it is not true) that doing more work will get you leaner while adding muscle.

So basically, you can do 10-15 minutes of low-stress assistance work. It should not hurt. But I garantee you that it will not help either. So it’s a matter of “is the psychological boost you’ll get from doing assistance work, worth an investment of 15 minutes per day?”[/quote]

CT, I’m in complete agreement with you that building muscle in a calorie deficit is almost impossible, but what about the feasibility of bringing up strength weak points while dieting? Is there a higher probability of this being accomplished while in a calorie deficit? Specifically, I’m wondering about grip strength and upper back strength? Would performing grip work (like you’ve suggested in another thread) and overhead holds after every workout be too much additional work?[/quote]

From experience, strength can improve more easily than muscle mass when on a caloric deficit. This is especially true of areas that were neglected before (like grip strength).

However I also know that strength in big movements, especially pressing movements (bench, pverhead press, squats) is highly dependant on body mass whereas pulling movements are much less dependant thus strength can improve more easily on those exercises while losing fat.[/quote]

That’s great to hear. I’m going to perform the grip work you recommend in another thread (4 sets of pinch grip deads followed by 4 sets of thick bar shrug holds in every workout) but the overhead holds have me a little confused. In some older threads I’ve found you suggest 7 sets of 6sec holds. Would this still be your suggestion if trying to use OH holds with a layer style plan?

Maybe I should back up a step. Are overhead holds even the right movement to focus on if I’m trying to improve my upper back strength? I thought they would be the proper movement to use since I’m trying to make sure my upper back strength balances out with all the pressing I’m doing. Is that a fair assumption?

[jbalplayr02]

Hey Brandon,

I’ve been following this thread and started doing the basic layer system a few weeks ago. The more I read the more advances and progression I have found within the system. I’m in a spot where I’m looking to increase strength but not so much size. I’m 5’8", 170lbs and don’t want to get above 180. Reason being I’d like to compete in a powerlifting meet down the road.

Anyways, if you don’t mind, could you write up the exact system you are following. I wouldn’t mind doing the same thing. Could be some sort of “non-gay” accountability if you will. Maybe “feedback” is a better term. I’d be diligent about posting current stats, workouts, diet logs, etc. For years I’ve just drove to the gym without any “plan”. I’d show up and work whatever wasn’t sore, ALWAYS in the 6-12 rep range, so this system is all new to me. I’m dedicated and extremely motivated! Let’s get after it!

[brandon76]

@Jballs:

Basically I’m doing Fat Loss Strength Layers and leaning out for 6 weeks, Mon - Fri and one day of 20 minute intense conditioning on Saturday with Sunday Off.

I am noticing that using Layers off Pins for over 6 weeks starts getting a bit monotonous and boring. Where as the HP Mass program with sled work was more exciting to me personally, and I was more motivated to train without boredom. It could be the new gym I joined where the scene is more quiet and not as social…I’m not sure.

Mon - Decline Bench (Normal Mode)
Tues - High Pull (Light Mode)
Weds - Incline Bench (Light Mode)
Thurs - Front Squat (Light Mode)
Fri - High Pull (Normal Mode)

I do 10-12 Minutes of Bicep work on Decline Bench Day - Straight sets 6-8, and same Back for Tues High Pull Day. I wrote up a thread on the basis for this in the forum.

The conditioning training is either Muay Thai Tech/ Footwork high intensity training, Hill Sprints, or Weighted Sled Sprints - Not lasting over 30 min whatever the work may be.

Every 6-8 weeks I do a 3 week, Mon - Fri Ab Blitz 5 min total super setting upper, lower and combined ab work, unweighted and weighted.

Thats it for now…

[brandon76]

@ ALL:

Now thinking about it, I used 2 scoops of Plazma for the Fat Loss Strength Layers 5 day split per workout. I should have used 3 scoops for recovery even on light layer days, especially with the lower carbs and cals. I chose to use 2 scoops to save money. CT’s workouts are hardcore, and should not be skimped on the peri workout recommendations…period. I learned my lesson for next time.

I’ll be attempting the Meadows Reactive Pump Program in a couple months and will not be skimping on the Plazma recommendation there.