Quote:
Originally Posted by PePPaRoz  Monday: Shoulders
Tuesday: Biceps/Triceps/Abs
Wednesday: Legs
Thursday: Back
Friday: Chest\Abs
The cycle goes in 3 week phases. The first 3 weeks 'progressive load' moves up in extra sets per week. So week 1: 3 sets per exercise - week 2: 4 sets per exercise - week 3: 5 sets per exercise. Each set I add on more weight.
After 3 weeks of the 'progressive load' stage I enter a 'hyper adaptive cycle' in which my workouts consist of only 3 sets per exercise which lasts for another 3 weeks until I return back to the previous three week stage.
The 'progressive load' is supposed to fully exhaust the muscle groups whilst the 'hyper adaptive phase' is much less stressful.
So far I'm into the 4th week and I can see some gains with a significant amount of strength improvement. And my diet also wasn't in shape during this time either.
I really need to cut around 20 pounds though. And then I'm going to initiate a proper bulk. |
You can still continue that workout and I like the fact that it has some sort of periodisation, with 1 easy week, 1 medium week and 1 hard week. Repeat cycle. That's very good!
If you're gaining strength, then you are on the road to gaining mass too. It's not a direct correlation but a strong correlation nonetheless.
Of course on a cutting diet, you might lose some strength, but that's nothing to worry about.
I would just keep doing what you are doing, just lower the calories and start adding some cardio. Be progressive, not 1000kcal a day with 2x a day cardio.
Drop your daily kcal by 500 for week 1. Measure up at end of week.Did you lose enough bf (1-2lbs)? How's your weights log doing? Any significant changes in LBM? If you need to lose more bf and your LBM/weights seem ok, add 1-2 cardio sessions and/or drop 200kcal a day. Progression saves the day!
Keep doing that and you'll lose 20 pounds of bf in 10-15 weeks.
Best of luck!
