Weights Program.

Optimum

Hows it going all,
Looking advice on a program I put together.

I am looking to cut down on the Bf%, and up the fitness level,
Will try this for 8 weeks before changing to more of strength based program 5-3-1/Westside


A few Stats.
Height: 5' 11"
Weight: 93.5 kg
Bf%: 15.5% (suprailliac skin-fold)

I train at home not a bad set up, need to organise a few more plates though.

Looking at a four day program:

Mon Heavy Chest-Light Shoulders-
Tues Heavy Legs-Light Back
Wed HIIT
Thur HeavyShoulders-Light Chest
Fri Heavy Back-Light Legs
Sat HIIt
Sun Off

Monday (Sets x Reps)
B. Press- 5x5
Incline Flies- 3x8
Dips- 5 sets
Seated arnold presses- 3x8
Triples- 3 Sets (1 Set= 10 front raises, 10 side raises, 10, military p.)

Tuesday
Back Squat- 5x5
Rows- 4x10
Calve raises- 5x5
Straight leg D.Lift- 3x10
Lat Pull down- 3x10
Front Squat- 4x10

Thursday
Standing Military P- 5x5
Incline Dumbell B.Press- 3x8
Push Press- 5x3
Shrugs- 3x8
Triceps Push Downs- 3x8
Triples- 3 Sets (1 Set= 10 front raises, 10 side raises, 10, military presses)

Friday
Dead Lift- 5x5
Pullups- 5 sets x max reps
Lunges- 3x8
Dumbell Rows- 5x5
Good Mornings 4x6

Does it look sound enough.?
Although when i look at it on screen it looks like a bastardisation of westside with Max days and Dynamic days...anyway
Should I change days in gym to Mon-Tues Fri-Sat?

If any one has any suggestions...

Thanks.

K.

RealistSpy

Why are you doing heavy weights if you want to cut down fat? You need light and 10 -15 reps. You could try turn them to muscles by power lifting? Low reps around 3-6 80% 1rm. I would also limit the sets to 3 at max.

Optimum

RealistSpy wrote: »

Why are you doing heavy weights if you want to cut down fat? You need light and 10 -15 reps.

I would have thought lifting heavy not be more benificial then doing reps at 10-15 range, Yay/Nay?
I will also be doing the assistance excercises in the 3 set-8 rep range.

In my diet is where I will expect to make changes in th bf% that had the increase in Cardio.

You could try turn them to muscles by power lifting?

Is that like water into wine Fat into Muscle:D?

cardio,shoot me

RealistSpy wrote: »

Why are you doing heavy weights if you want to cut down fat? You need light and 10 -15 reps. You could try turn them to muscles by power lifting? Low reps around 3-6 80% 1rm. I would also limit the sets to 3 at max.

horse sh1t, you dont need 10-15 reps for fat loss, you cant turn fat into muscle, and why limit sets to 3? at least back up the crap your talking...

Optimum

cardio,shoot me wrote: »

horse sh1t, you dont need light reps for anything, you cant turn fat into muscle, and why limit sets to 3? at least back up the crap your talking...

To think I was trying to be polite:D:D

cardio,shoot me

haha, well he used such sweeping statements that i couldnt hold back. In relation to your program, its got some good compound movement in there, the main thing for your fat loss is gonna be your diet though, any program that gets you working hard will do

itsallaboutheL

cardio,shoot me wrote: »

horse sh1t, you dont need 10-15 reps for fat loss, you cant turn fat into muscle, and why limit sets to 3? at least back up the crap your talking...

LOL... Young Cardio is growing up so quickly...

Colm_OReilly

I see far too many programs like this that are far too busy imo.

I think when people start training they think they need to cram a lot of exercises in.

I do relatively few exercises each day I train, and this seems to be the way with all the serious athletes I know as well.

For fat loss, diet helps obviously, but I'd recommend more CrossFit metcons and less isolation work.

RealistSpy

Ah ok sorry boss anyways Optimum let us know how you get on.

By the way I never said there is anything wrong with lifting heavy it depends on what your aiming for. I lift heavy so saying its usless is a no brainer but I lift heavy and low reps for strengths not to loss bf.

And sorry grandfather cardio,shoot me why would you want more than 3 more sets if you are lifting heavy? I am sorry am no pro lifter but if you can lift heavy and do more than 3 sets then am sorry you need to lift heavier.

No need being rude my son @ the end of the day it depends on what he is doing. I never said his program was bad.

justsomebloke

RealistSpy wrote: »

I am sorry am no pro lifter but if you can lift heavy and do more than 3 sets then am sorry you need to lift heavier.

Hi RealistSpy meet bill starr*


*just one example there are other programmes, actually german volume training would probably be an even better one to have used

RealistSpy

cheers

justsomebloke

OP I don't see why you can't do a strength based programme now and aim to lose some BF while doing it.