For MR. X and all other diet/training experts

[Scottyo]

Well, I posted this first on the training board but I wanted to get a few replies here too. First, I am about to begin cutting again and want to get it real low this time (hovering around 8-9% want to get to 6%). I know most people usually stick with the same workout while dieting and just adjust cardio and calories, but since I have been training DC style, which is entirely premised on beating your last mark (hard to do when cutting), I was wondering what you would recommend for training protocal. I trained for two straight years in a few variations of 1 muscle group a day styles, and would like to stick to something more basic with compound movements and preferably 3 days a week.

 

[Scythian_Blade]

Here is a modified version of a trianing protocol I first saw on the power and bulk forums. I have used this basic idea successfully cutting or bulking.

Day 1:
Squats (Done power squat style or high bar)
Flat Bench
Rows (BB Rows or TBar rows for example)
Throw in a few sets of tricep extensions and a little ab/calf work at the end.

Day 2:
1)Front Squats (Or Zercher squats occasionally)
2)Overhead Press (Military Press, DB press, Push press, Side press, etc.)
3)Power Cleans or Shrugs
4)Throw in a little isolation work for biceps or back.

Day 3:
1)Deadlift Variation (Sumo deadlift, conventional deadlift, rack pulls, plate deads, SLDL, keystone DL...etc variations = endless)
2)Some type of Close Grip bench press(could do CG flat bench, CG incline, decline, weighted dips, JM presses etc)
3) Weighted chins/pullups (Do maybe 3 sets of 6 or 8 reps here)
4) Ab work, do some reverse hyperextensions for restoration etc.

This is basically a fullbody approach done push/pull style with assistance thrown in at the end as needed. These three workouts could easily be done on a weekly schedule. For bodybuilding purposes you could train each main lift with multiple sets of 3's or 5's. Maybe 5setsx5reps or 5x3 for instance. Since this is a frequent practice approach, it is not wise to train the sets to failure very often. If you do a 5X5 for instance, let a couple of the sets be progressively heavier warmups and keep the working sets at least 1 rep shy of failure.

I don't know if this is exactly what you were looking for but it is an idea on how to keep your strength progressing on a cut.
-Blade

 

[Scottyo]

I really like the look of that program.....I might have to give it a try. Any pointers to give trying the program out? Im considering that or now possibly HST

 

[Scottyo]

also...besides the 5x5's...what are the rep ranges on the "non main" lifts?
thanks

 

[Scythian_Blade]

One good pointer is to keep your sets at least at 80% of 1rep max. That is really easy to do and still not train to failure using the lower reps.

The rep ranges on the non main lifts can vary wildly. Maybe from 6-15 reps depending on the nature of the movement. I go 8-10 reps on extensions for example and high on most ab work. The most important thing about any assistance or non main lifts is not to train them anywhere close to failure. Their main purpose is to provide a little more hypertrophy work and to keep your work capacity high. You can also structure them to improve your weak points or sticking points in your bigger more important lifts.

You can throw in an endless number of variations to keep you progressing. If you wanted to be ambitious, you might try something like single progression using sets Ditillo style, basically picking a weight and adding to the number of sets you do before increasing (as opposed to just bumping the weight or repetitions from one week to the next which is tough to do with low reps).

You could also throw in a little GPP(general physical preparedness work) as an extra light workout or in place of the main workout occasionally. Things like sled dragging, farmer's walk, yoke carry, sandbag or barrel work are ideas. That could be done HIIT style at the end of a workout for cardio purposes as well.

-Blade

 

[Scottyo]

Sounds very interesting, a lot of good powerlifting influences which I like. I think I am going to start this soon. Hopefully it might even break me out of my chest rut, even though I will be cutting. I still want to look a bit more, but starting this a few weeks before I start cutting and judging from there, it sounds promising. thanks again, any more help you can provide would be great.

 

[Scythian_Blade]

Definitely look around more. This is just one really basic routine out of many possibilities. Here are some pages that have helped me design routines.

Jason Keen's routine page
http://www.tc.umn.edu/~keen0018/routines.htm
and of course http://www.tc.umn.edu/~keen0018/home.htm

The late JV askem's site. Tons of great info from a highly respected man.
http://www.olympus.net/personal/cablebar/index.htm

The Old School Archives (Read the posts from the earlier archives, years ago as they are more carefully worded and are mainly discussions from bigtime strongmen)
http://pub26.ezboard.com/boldschoolstrengthtraining70757

The Power and Bulk(Archives, Training Forum and Pilgrim's Progress Journals are worth looking into). This is the best training forum I have found on the net.
http://pub33.ezboard.com/bbulkandpower48873

Since you are in a rut benching...
http://keithpayne.homestead.com/files/BPArt80.htm

This one is not mainstream at all, but the idea appeals to me
http://pub33.ezboard.com/fbulkandpower48873frm3.showMessage?topicID=2817.topic

Worth purchasing are Anthony Ditillo's Bulk and Power and The Development of Physical Strength (though written in 1982, still provides tons of kick ass info)

Also, though he isn't into bodybuilding as much, anything written by Pavel Tsatsouline is worth getting especially his Power to the People

I have more links but with your obvious knowledge of powerlifting and strength training you have probably come across them already.
-Blade

 

[Scottyo]

Thanks, a lot of new material there that I like. I like the plan you have probably the best, a good hybrid between bodybuilding and powerlifting, with emphasis on strength. Think I will give it a try...anyone else have any input on Blade's workout?