TBT While Dieting

dreads989 · June 6, 2008, 1:26am

Long story short, I spent the past two years lifting heavy, and gaining weight. Went from 160-190/195, and want to back off for 4 weeks and jack up the cardio. After 4 weeks, I’m going back at it for another year or two before dieting again.

My lifts have improved tremendously over these years (Deads: 225->455, Squats:275->385, Bench:185->230 weak, but my chest sucks Dips:70->135, Chins:25->70) and I aim to keep them there. I just want to drop 5-10 lb.s to take a break from gaining for a while. I’m 5’8 as well, if that matters.

Has anyone used TBT while dieting to maintain strength?

crowbar46 · June 6, 2008, 1:33am

Take a look at Christian Thibaudeau’s “War Room Strategies For Fat Loss”. It uses a nice combo of a simple (and limited) upper/lower split with heavy lifting, combined with circuits and cardio. I’m using it right now and i really like it. The whole logic behind how it’s structured is very well thought out. It reminds me, in some ways, of some of Chad Waterbury’s TBT ideas.

Crowbar

dreads989 · June 6, 2008, 2:27am

[quote]crowbar46 wrote:
Take a look at Christian Thibaudeau’s “War Room Strategies For Fat Loss”. It uses a nice combo of a simple (and limited) upper/lower split with heavy lifting, combined with circuits and cardio. I’m using it right now and i really like it. The whole logic behind how it’s structured is very well thought out. It reminds me, in some ways, of some of Chad Waterbury’s TBT ideas.

Crowbar[/quote]

Thanks for the suggestion! I would love to try that, but could you give me an example for the lactate workouts? It makes a lot of sense, but I’m trying to figure out how I can do exercises that wouldn’t make me run all over the weight room. Would these be acceptable?

Lactate #1:
Incline DB Bench
Bulgarian Split Squats
DB Row
DB RD’s
Weighted Crunch

Lactate #2:
DB seated shoulder Press
BB Lunge
Reverse Grip Lat Pull down
Leg Curl
Russian Twists

Lactate #3 (if I make it)
Incline DB Curl
Standing BB Calf Raise
Dips
Reverse Crunch
Front Raise

dreads989 · June 6, 2008, 2:29am

Also, would deadlifts suffice for a main back exercise?

crowbar46 · June 7, 2008, 3:06am

Dreads, yes that looks great. There’s just no way around it, when you do circuits you’re going to be moving around quite a bit; but, in a way, that’s the idea–keep moving (I don’t even sit down between my 2 lactate circuits.

Take a look at a very recent Chad Waterbury article–I can’t remember the name right now–where he suggests the same thing, keep moving).

I personally use deadlifts for a hip dominant leg movement–i.e., for hamstrings. However, they are responsible for a great deal of my back development. In fact, I don’t think you can develop a top class back without heavy deadlifting.

In my opinion, deadlifts are one of the best overall strength and mass building exercises, period! Look at any great deadlifter, they all have massively thick backs. Sorry for the rant on deadlifts, but seriously whether you use them as a back or leg movement, just do them! Far too many people neglect this foundational movement because it’s just too damn demanding when you deadlift heavy.

Just for the hell of it, here’s my 2–no, I don’t do 3–circuits:

Lactate circuit #1:

A1) Hammer chest press machine
A2) Squats
A3) bent over BB rows (supinated grip)*
A4) BB romanian deadlifts*
A5) reverse crunches*

Lactate circuit #2:

B1) Standing DB military press
B2) Leg extension
B3) Lat pulldowns (pronated grip)*
B4) lying leg curl
B5) weighted pully crunches*

Notes:

My first circuit contains more challenging movements, followed in the second circuit by a little easier movements as I tire.
I use a supinated grip on the BB rows to involve some indirect bicep stimulation; similarly, I use a pronated grip on the lat pulldowns to get a little forearm stimulation.
I prefer the BB romanian deadlifts to the DB, as I can go heavier with a BB
I alternate an ab movement that hits the lower abs, with one that hits the upper abs harder.

My understanding of the heavy lifting days is that you use one basic compound movement supersetted with a less demanding isolation movement. For example, my leg day consists of squats/leg extensions, Deadlifts/glute-ham raises.

Hope that helps! Like i said I really like this program; it’s well thought out, logical, efficient yet effective without too much undue volume while dieting.

Post back and let me know how it’s working for you.

Crowbar

dreads989 · June 7, 2008, 6:26pm

Thanks so much for replying! I was hoping this wouldn’t die out.

I will re-post on monday how the first session goes, and may start a training log to detail the rest of the 4-6 weeks. regardless, I may PM you with a question or two (and to thank you for your help!)

[quote]crowbar46 wrote:
Dreads, yes that looks great. There’s just no way around it, when you do circuits you’re going to be moving around quite a bit; but, in a way, that’s the idea–keep moving (I don’t even sit down between my 2 lactate circuits. Take a look at a very recent Chad Waterbury article–I can’t remember the name right now–where he suggests the same thing, keep moving).

I personally use deadlifts for a hip dominant leg movement–i.e., for quads. However, they are responsible for a great deal of my back development. In fact, I don’t think you can develop a top class back without heavy deadlifting.

In my opinion, deadlifts are one of the best overall strength and mass building exercises, period! Look at any great deadlifter, they all have massively thick backs. Sorry for the rant on deadlifts, but seriously whether you use them as a back or leg movement, just do them!

Far too many people neglect this foundational movement because it’s just too damn demanding when you deadlift heavy.