Training Plan

[Rod-Steel]

Hey guys....what are everyones views on the below programme...i am trying to lose body fat and gain lean muscle.

i will be doing 4 sets of 5 on each!

Monday

Squats
bench
military
shrugs
triceps

Wednesday

squat
barbel row
chins
deadlift
biceps


Friday

Squats
barbel cleans
Facepulls
Corework

[EddieEdwards]

Hi - from the little that I know, a rep range of 5 is more suited to strength gains, rather than muscle gains, so you may want to do a little looking around on that and I'm sure you'll get some more responses soon. Perhaps 8 to 10 is better suited from what I've read?

Apart from that, I'd be a little concerned with squatting 3 times a week and the potential for overtraining there - I'm not sure that you could have fully recovered with just one days' rest between squat sessions. You may well grow more with some more recuperation time. On the Wednesday in particular, you'd also be putting massive stress on the lower back with the rows, deads and squats. I'd definitely want to split the squats and deads if it were me.

I'd be tempted to split the routine into chest/shoulders, back, legs/core if it were me.

Like I say, I'm no expert at all, but they would be my concerns. Hope this is of some help.

Regards

Eddie

[Rod-Steel]

thanks for your input!

i was sticking with the 5-6 rep mark due to advice been given before on here. i understand that by keeping reps low while dieting will hold on to strength and muscle while losing body fat.

I incorprated the squatting principle from the SL routine.

[awynn]

Hi R-S, could you give us a little more info - what do "biceps", "triceps" and "core work" incorporate exactly?.

Straight away I see you're squatting every session. If you're going to be squatting the amount of weight needed for good muscle gains/fat loss, there's no way you'll be able to do it three times a week. If you're basing this around a 5x5 routine, get rid of the Wednesday squat and make sure that the Friday squat is lighter.

Remember muscles grow when we're resting and feeding, not when we're in the gym.

[Rod-Steel]

Hi, with the squats i was increasing the weight most weeks..currently at 130kg.
Biceps would consist of 4 sets of 6-8 reps and for triceps, dips 4 x failure.

could you recommend any good push/pull workout plans or upper body/lower body splits? i get bored with training individual muscles once a week!

I want to stick with compound exercises..hence why i thought of this routine

[dope540]

you'll be fine squatting 3 times a week. the body will adpat to the training

[James]

Have a read of the article linked in my signature, some of the information there may prove useful if you are looking at losing bodyfat.