- I’ve been following a 5x5 plan (M/W/F) using as heavy loads as possible. I do 4 compounds on each day, usually consisting of a lower body movement (squat, dead lift or clean), chest (barbell or dumbbell bench, incline dumbbell), shoulders (push press, standing press, weighted dips) and back specific (bent-over row, weighted chin or power shrug).
Should I try adding one more compound or is that enough? It usually takes me 1 hour and 15 minutes to complete a workout, and at the end I have no time for any isolation movements that I want to get in (abs, biceps and triceps). I have to jam before I can ever get these in, and I don’t slack when I’m doing my core lifts. Should I even worry about them, or will my heavy compounds take care of these?
- It’s been a long hiatus since I’ve gone back to a strength program. I lost a lot of weight (went from 200 to 170 in about 1.5 years, losing some fat and mostly muscle), hence me starting out on total body type program. As you guys imagine, my composition currently… sucks. I’m ~180 lbs. (at 6’), and probably 14%-15% BF (hell, I could be even higher, I don’t have much muscle anywhere).
My food choices are right on track, it’s the actual calories that I get that I’m not clear of. I want to eat at maintenance for 2-3 weeks before I decide how I want to achieve my goals. Basically, hows the best way to find out my maintenance calories?
As for my goals, I do mixed martial arts and because of this, I would really like in the end to be between 170-180 lbs. (basically what I weigh now) but as lean and strong as possible (so same weight, a lot more muscle and a lot less fat). I know that to get there, the scale weight WILL have to fluctuate a lot. What should my plan of attack be in the next month? Limit cals and lose around 10-15 lbs. of fat, THEN slowly increase the cals to surplus to gain weight? Start off in surplus, gain the 20 lbs. of muscle mass over a long period, then lose the fat?
When I start to “bulk” I’m not worried about getting a little soft (but I refuse to let my waist get out of control), will my intense lifting, GPP work (basically my MMA on T-Th-S) keep the fat to a minimum and allow me to eat huge? I already make excellent choices, so just basically doubling everything I eat? I work my ass off in the gym, the nutrition is where I have the toughest time (like I said, it’s the intake).
I think I have a couple more, but I can’t think of them off the top of my head…