you can give me some rep by visiting my profile and clicking on "motivate" (underneath the avatar) if you wish to do so =)

 

6 days are too much! don't forget you wish to build muscle and those muscles are build in the restphases aka: sleep and off-days)

4 days a week is more than enough and if you feel like it a bit cardio at the weekend.

 

 

 

About my workouts. They are a bit insane lol. Since i am mixing strength training (the big compound moves) with calistenics (athletics), and conditioning work, and cardio.

 

I normally cycle through loading phases (where i add more weights as lonmg as i can) and deloading phases (lesser weight and giving the body some time off froim the stress, the nervous system time to regenerate and to allow better growth)

 

To get to the point where i am, i tried to do it right and utilized all the big moves that include more than just one musclegroup, plus some assecory moves (isolation exercises). 4 days a week. Mo / Tue and Thursday/Friday. Including the 4 main compound lifts: barbell squats, barbell Deadlifts, barbell rows, and barbell overhead presses. And fullbody moves such as pullups / chinups and weighted dips with a weightbelt in a diprig).

In addition mostly 1-2 accessory exercises that would hit the same musclegroups that i had been working on that day. (so on a day with barbell rows and deadlift, which works your biceps and upper back, i'd do a few pullups or chinups, and maybe some bicep curls or some cable rows.)

 

On Tue and Friday i would do cardio 15 mins HIIT either before or after working out. (depending on which bodyparts i'd be working out that day and how much i need my legs for it)

 

on Monday and Thursday i'd do calisthenics after my main workout was done. (but again i am a bit insane lol) mostly about half an hour as many of the moves are really taxing on the system and it's often already beating you to the ground to do that kind of stuff after having done heavy barbell squats etc.

 

 

If you don't care so much about the fat right now.. then go with the 5x5 but read it again, as i think you still might not completely understand how it works. Or have a look here: http://muscularstrength.com/forums.php?pageAction=POSTS&subForumID=32&threadID=2677

when you scroll down to my book-long post (lol) you'll find the full description of how the 5x5 should be executed. I was explaining it to that member. That should help you too!

 

Cheers!

Hi there, okay for clarity let me copy and paste this here: (this should hopefully be clear enough and right to the point=))

 

So here a suggestion for a 3 days plan for you (plus 2 days short HIIT cardio): Simple but to the point.

 

Try a strength orientated routine for about 4-6 weeks.

Adding 1,25 kilo more on each side of the barbell for 'every' workout day.

 

IMPORTANT: if you fail to execute an exercise in "perfect form" (no struggling no jerking the weight into position etc) and without failiure for 5 sets and 5 reps..

DO NOT add weight on the next training day of that particular exercise. Even if you did 4x5 and on the last set you can only do 3x5 .. this is a failure set and you have to repeat the same weight next training day. You need to do this with the same amount of weight, until it sits perfectly.

If you fail on 3 different attempts to raise the weight, do a deload phase (use less weight than what you actually can lift, about 75% - until you are enough recivered to increase again)

 

 

So get yourself a sheet of paper or notebook, or note it on your smartphone, how much you did, so you know if you need to raise or stick with the same weight.

 

First week: find out what weight you can do those (see afterwards) exercises with, which is challenging (not too easy) but manageable for 5x5 (5 sets, with each 5 repetitions) and for deadlift how much you can do for a working set of 1 x 5.

 

From there on add more weight (as described above) in each workout day for an exercise.

-----------  

Week 1

-----------  

Monday:

Squat 5x5

bench Press 5x5

Barbell Row 5x5

choose 1-3 assecory exercises do them in a 4x10 manner (4sets, 8 reps - for each exercise) - type: triceps, upper back, chest

 

Tuesday:

15-30 mins HIIT Cardio (can be sprinting, kettlebell squats (light, and fast), burpees or any intensity cardio)

(keep the cardio away from the actual work out days, because squatting 3 times a week will require your legs to get a lot rest)

 

 

Wednesday

Squat 5x5

Overhead Press 5x5

Deadlift 1x5 (only 1x5)

choose 1-3 assecory exercises do them in a 4x10 manner (4sets, 8 reps - for each exercise) - type: lower back, shoulders, biceps

 

Thursday:

15-30 mins HIIT Cardio (can be sprinting, kettlebell squats (light, and fast), burpees or any intensity cardio)

(keep the cardio away from the actual work out days, because squatting 3 times a week will require your legs to get a lot rest)

 

Friday

Squat 5x5

bench Press 5x5

Barbell Row 5x5

No accessory moves, concentrate all power on the 3 mainlifts.

 

----------- 

Week 2

-----------  

Monday

Squat 5x5

Overhead Press 5x5

Deadlift 1x5 (only 1x5)

choose 1-3 assecory exercises do them in a 4x10 manner (4sets, 8 reps - for each exercise) - type: lower back, shoulders, biceps

 

Tuesday:

15-30 mins HIIT Cardio (can be sprinting, kettlebell squats (light, and fast), burpees or any intensity cardio)

(keep the cardio away from the actual work out days, because squatting 3 times a week will require your legs to get a lot rest)

 

Wednesday

Squat 5x5

bench Press 5x5

Barbell Row 5x5

choose 1-3 assecory exercises do them in a 4x10 manner (4sets, 8 reps - for each exercise) - type: triceps, upper back, chest

 

Thursday:

15-30 mins HIIT Cardio (can be sprinting, kettlebell squats (light, and fast), burpees or any intensity cardio)

(keep the cardio away from the actual work out days, because squatting 3 times a week will require your legs to get a lot rest)

  

Friday

Squat 5x5

Overhead Press 5x5

Deadlift 1x5 (only 1x5)

No accessory moves, concentrate all power on the 3 mainlifts.

 

 

-----------  

Week 3- Rinse and repeat!! (begin from week 1 again)

----------- 

 

Warmups:

 

The 5x5 are the "working sets" - warmup sets are the sets being done 'before' the working set, and are structured like in this example:

 

Maximum of 5 warmup sets! Warmup sets must be executed in a way to preserve energy for the workout sets.

example:

warmup set 1 - 1x10 with empty bar

warmup set 2 - 1x5 15 % of working set weight

warmup set 3 - 1 x 3 50% of working set weight

warmup set 4 - 1x2 75% of working set weight

 

Restperiods:

 

3-6 minutes between working sets. Depending on how hard the set felt. (feels easy: give it 2-3 mins rest, felt kind of stressy do 3-4, felt hard: rest full 6 minutes)

 

  

do this program until you begin to struggle and simply can't add more weight.

 

From there on you can add accesory moves and try to only raise weight on the main compound exercises 1 once per week. As - the stronger you become - the slower progression will be, and by that time we can talk again what different routine might be interesting for you.

 

 

I have included you 2 days of cardio to burn away that fat! Don't touch any heavy lifts that day, really concentrate on doing HIIT cardio as described above.

 

And let's see how you get along with this program =) Then we can adjust to more or less!

 

Make sure you eat right, and sleep enough!

Awesome job @crood!

Hey Crood!

 

Thank you for your wonderful post, and I am determined to lose weight, but as you say wanna preserve and build muscle. I'll go on your 4 days training, woul your workout be the one I should try?

 

@Jordan

 

Four days a week will be the choice.

 

 

How I wish I could be skinny and slim as you guys are. Being fat is horrible, so doing whatever it takes to remove it off.

 

So lets say Monday, I did 5 x 5 with accessory moves.

 

Tuesday - do HIIT before workout - then do some compound excerises

 

Wednesday - day off.

 

Thursday - do HIIT

 

Friday - Do 5 x 5.

 

Is it me or did that I get that wrong?

 

You said a MWF regime right? So Tuesday and Thurs should be HIIT workouts I presume? Does 30 min of HIIT preserve muscle?

 

Are there any total bodyworkouts that burn fat with the four compound exercise?

 

Thanks Crood, for the link which I'm reading now.

 

And thank you once more!

Man @Crood is tearing it up! Looks like she gave you heaps of amazing info to work with!

I just wanted to say - you don't want to be skinny my friend haha. I was pretty fat as a kid and in my early teens, so I went all out to get skinny. Sure, I did get skinny and fit...but WAAAY too skinny haha. The road I took is not one I would ever recommend - but we live and we learn!

Anyway, let us know how you get on with your training, and if you need any more help!! #HTH

Jordan

Hey Joe, great to hear from you :)

 

Eh...my goal is to get the six pack in the future. I don't want to remain fat for the rest of my life, and you know what I mean by that, but hey not too skinny! Not too much excess skin, haha. But yeah, I set my goal - Lose weight, build muscle, get the six pack in the long term. That's all it is really. Three basic goals I set for myself.

 

Sure, I'll be informing you guys, but my weight has now gone from 90.3 to 90.2, so very pleased, am aiming to get towards 89. This workout is very good, so I'm all happy with it. Aiming to lose half a kilo every week.

 

But yeah, thx man!