5x5 - Progress Update

[etienne]

Thanks for the feedback guys. Appreciated so far.

So the thing that's sticking out is the diet for a few of you. What would we be looking at replacing to focus on BF loss and strength gains here? And is SL 5x5s still the weapon of choice here? Weight loss isn't a huge huge driver, I'd say body composition and shape is the big goal.

[rattyryan]

Drop the 5x5 if your looking to lose bf. Its generally used for bulking. Get a full body routine on the go I reckon. 4 compounds with 3 sets of 8 hitting each muscle group. And if you fancy chuck an isolation at the end with like 2 sets of 12 for example. Leave like 48 hrs between each session.

[tony4100]

I would agree with dropping the SL5x5 when looking to drop fat, particularly when on a calorie deficit. I made the mistake of plugging away at 5x5 when on a deficit and the constant stalling and deloading was really demoralising. As ryan says SL5x5 is great when your knocking the calories back.

I am putting SL on hold for a bit whilst I try to drop some fat, keeping the same exercises and following the reverse pyramid training rep and set ranges.

[etienne]

Great stuff. Being a shorter stocky guy the last thing i want is more bulk. Ive packed on a lot of strength and im pleased with the way things are going but recognising when to change a routine to match your goals is important so really appreciate the advice.

In terms of switching up the training, can you explain a little more in depth about the routines youve mentioned above?

[tony4100]

Reverse Pyramid Revisited | Intermittent fasting diet for fat loss, muscle gain and health

[etienne]

Legend, much obliged.

[rattyryan]

Geez why so complicated. Full body ftw ! Never go back to anything else since I've been doing this. Full body is easy man. Workout monday wednesday friday. Pick 4 compound exercises each session that hit legs chest shoulders back. Then if you want add biceps or tri's isolation or anything else depending on how you feel. You can change it each session then depending on how your feeling. I switch it up every session every week. So for chest say flat bench monday, chest dips wednesday, incline db bench friday. 3 sets of 8 90 secs rest. Simples

[tony4100]

Quote

Geez why so complicated. Full body ftw ! Never go back to anything else since I've been doing this. Full body is easy man. Workout monday wednesday friday. Pick 4 compound exercises each session that hit legs chest shoulders back. Then if you want add biceps or tri's isolation or anything else depending on how you feel. You can change it each session then depending on how your feeling. I switch it up every session every week. So for chest say flat bench monday, chest dips wednesday, incline db bench friday. 3 sets of 8 90 secs rest. Simples

Agreed. Keep the full body compound exercises, just adjust the rep and set range to suit your goal.

[tony4100]

James also wrote a very good article that included RPT.

Myprotein Community & Forums - Body Transformation Contest '11 - Diet and Training by James Monk

[wilfred]

Agreed,

Full body workouts would suit your goals better.

If you are looking to drop body fat but not weight thats fine.

But reiterating less carbs more protein!