low volume routine for strength preservation/improvement

[Fred]

yep, its that time yet again where ive got too fat and need to drop some lard

my current routine is a bodybuilding one called DC training, but I don't think it will be effective during dieting, so im going for a low volume routine

thinking about something like this or maybe SoG's Bill Starr routine. What do you think will be better for my goals?


Day 1

Squat 5x3
Dimel Deadlifts 3x5
Calf work
Core

Day 2

Bench 5x3
Seated DB OHP 3x5
CG Bench 3x5
Cuff work

Day 3

Deadlift 8x1
Row variant 3x5
Curl variant 3x5

[BengDogg]

gonna do any cardio, yknow i train 6 days a week 3 wqeights and 3 cardio i just cant be arsed to list cardio

[Fred]

yes lots, atleast 5 times per week of either exercise bike or complex's/kettlebells

also going to be doing lots of stretching from now on, it makes such a big difference to my posture and aches and pains, i really should have listened sooner :020:

[BengDogg]

plenty of cardio and a good solid power/ mass routine is sure to = sexyness, 5 months to summer so its time to get our groove on!

[Fred]

im already sexy :044:


RE: the routine, thinking i need some more rowing?? maybe 5x5 instead of 3x5??

[bunnyluva]

I thought cardio was over rated for fat loss, just read it somewhere, with most success of fat loss attributed to diet.

How many calories does 1/2 an hour on an exercise bike typically burn?

Phil

[BengDogg]

well yeah its no big secret that diet is key but i lik dong cardio for conditioning too and active recovery as i cant lift weights 6 days a week and not burn out

re your rows i dunno i personally prefer 3x8 for my fluff stuff but my training is very tailored to my flaws/weaknesses

[Neil]

If you do something like HIIT you'l speed up you metabolism so that you'l burn cals for a few hours (can't rememer how many exactly) after you finish exercising. IMO for fat loss and muscle preservation this is about the best sort of cardio you could be doing.

Routine looks fairly solid, although I'd drop the curls for weighted chins, and maybe consider 8 x 3 for DL's instead of 3 x 5, but thats just personal preference.

[Narc]

Why are you doing dimels?
Looks like a bodypart split, wednesday's all pushing and friday's all pulling, i'd rather it were spread out over the week, training bodyparts once every seven days doesn't really fit with muscle preservation.
Wouldn't fancy Bill Starr on a diet, infact he's probably not that attractive off one...

[Fred]

Why are you doing dimels?


why not? but i actually meant RDL lol


Looks like a bodypart split, wednesday's all pushing and friday's all pulling, i'd rather it were spread out over the week, training bodyparts once every seven days doesn't really fit with muscle preservation.


well the idea was that it would mean less recovery needed which i can put in to attack cardio

[Fred]

Routine looks fairly solid, although I'd drop the curls for weighted chins, and maybe consider 8 x 3 for DL's instead of 3 x 5, but thats just personal preference.

Would do chins if I could but I can't (lack of equipment).

Deads are 8x1 i think you read wrong... i dont like doing more than singles for deadlifts.

[Scourge]

My sample Bill Starr routine should sort you out nicely for strength and mass if you've got a calories surplus but if you're cutting it'll be 1) hard work and 2) not much good. You can't hypertrophy on thin air.

'fraid I'm not much good on training for cutting though. If I want to lose weight, I just eat whenever I feel hungry i.e. about once every three days.

[Tricky]

i agree with Narc. mix it upo more

[Fred]

do u think this is any better?

Day 1

Press 5x3
Row 3x5
OHP 3x5
Cuff work

Day 2

Squat 5x3
RDL's 3x5
Calves
Curl 3x5
Core

Day 3

Deadlift 8x1
CG Press 3x5
Row 3x5
Cuff work

[Fred]

so its ok then?

[kinkymisspinky]

Yeah, looks fine.

[Fred]

thanks