T Nation

Am I Training Correctly?

[quote]ESPguitarist1990 wrote:
i was reading John Romaniello’ article, and he stated that if your primary girl is fat loss then your workout should be catered to that strictly (circtuis, minimal rest, etc) something like madcows or “do this instead” doesnt really seem like much of a fat loss program…

i know fat loss has to mostly do with your diet, but im sure a program designed for fat loss also helps…any of those out there? (full body workouts at that if possible_[/quote]

do this then…
http://www.T-Nation.com/free_online_article/sports_body_training_performance/10_x_3_for_fat_loss&cr=

You said your primary goal is fat loss, yet you want to add a bunch of additional exercises and volume to Madcow? It’s a bad idea, for the reason Yogi states – it will likely affect your progress on the big lifts, especially when you’re in a caloric deficit for the purpose of losing fat. It’s not going to build more muscle.

The advantage of a program like Madcow is that you stand a good chance of actually gaining strength, even while losing fat, because of the frequency of the big lifts and modulating volume. If you want to do Madcow, google “Madcow wacky hq” and click the first link. Read everything on that page.

If you don’t want to do Madcow, choose another program. Whatever you do, you’d be well-advised to follow it to the letter and not add a bunch of shit.

I was just under the impression that you have to hit every muscle group/perfrom rapid quick movements/circtuis for fat loss.

Didnt really think or even know that a program like madcows would give me the gains i wanted everywhere, plus the fat loss.

what im kinda mostly worried about is “lack of training” parts that arent in the madcow program (arms, delts, etc) and them being under developed…maybe im just noob talking now

[quote]ESPguitarist1990 wrote:
what im kinda mostly worried about is “lack of training” parts that arent in the madcow program (arms, delts, etc) and them being under developed…maybe im just noob talking now[/quote]

Yes, you are. Sorry. Presses, rows and chin ups hit the arms and delts more than sufficiently if you’re a beginner.

I just happened to see this thread, which has one of the foremost experts on this site addressing your question of lifting for fat loss:

What I never understand about internet “noobs” is that they realize they’re “noobs,” yet somehow come to the conclusion that they are nevertheless qualified to modify programs written by far more experienced people.

When I started lifting I just did what more experienced people said to do.

[quote]ESPguitarist1990 wrote:
maybe im just noob talking now[/quote]
Yep just pick one of the programs suggested to you and work the hell out of it. They are PROVEN.

-As long as you’re getting your protein in and eating fairly clean you will see noob gainz ie both fat loss and new muscle for quite a while

So did a try out of it today, did mondays workout and i really really liked it.

Only concern is that you squat and row on the same day and my knees couldnt stop shaking during the row…

[quote]ESPguitarist1990 wrote:
Only concern is that you squat and row on the same day and my knees couldnt stop shaking during the row…[/quote]

Rest a few minutes before you start your next exercise. You’ll get used to the demands.

[quote]ESPguitarist1990 wrote:
Only concern is that you squat and row on the same day and my knees couldnt stop shaking during the row…[/quote]

and yet…

[quote]ESPguitarist1990 wrote:
-squat 5x5

-B1: Push Press
-B2: bent over row
-B3: lunges
[/quote]

Ya i saw that haha…I went way more intense on the madcow though

You realize you are supposed to start light and work up to your max in 4 weeks? (Then you set personal records each week for as many weeks as possible after that.)

[quote]craze9 wrote:
You realize you are supposed to start light and work up to your max in 4 weeks? (Then you set personal records each week for as many weeks as possible after that.) [/quote]

Just worry about the big 3 lifts going up, wether you do or dont perform on assitance work is not that important.

And yeah x3 on start light

[quote]RampantBadger wrote:
Just worry about the big 3 lifts going up, wether you do or dont perform on assitance work is not that important.

And yeah x3 on start light[/quote]

But his primary goal is fat loss. This mentality is entirely counterproductive for fat loss goals.

These forums really gotta cool it lately with just recommending the same mode of training to everyone regardless of goal or experience. It’s getting tiresome wading through all the Madcow, SS, and 5/3/1 recommendations in literally every thread whether they have a strong man comp coming up, rugby season, or are trying to cure prostate cancer. It’s cool if you can hit your goal on ONE lift for a day and then be completely willing to check out and skip everything after, or do it half-heartedly, but this is just terrible advice for a new lifter.

[quote]jskrabac wrote:
But his primary goal is fat loss. This mentality is entirely counterproductive for fat loss goals.

These forums really gotta cool it lately with just recommending the same mode of training to everyone regardless of goal or experience. It’s getting tiresome wading through all the Madcow, SS, and 5/3/1 recommendations in literally every thread whether they have a strong man comp coming up, rugby season, or are trying to cure prostate cancer. It’s cool if you can hit your goal on ONE lift for a day and then be completely willing to check out and skip everything after, or do it half-heartedly, but this is just terrible advice for a new lifter. [/quote]

Are you referring to starting light or not doing the assistance work?

In either case, I don’t see how it’s counterproductive for fat loss. You’re squatting, pressing and pulling 3 times / week, so it’s not just ONE lift per day. And there is built-in assistance in the program – situps, hypers, dips and curls and extensions on Fridays. What we reacted to was the idea of adding a bunch of additional exercises / volume.

As far as 5/3/1, Madcow, SS etc being recommended all the time, that’s because most of the people posing questions in these cases are beginners who need to develop a base of muscle and strength, and these are proven programs. A guy training for Strongman or an already-strong Rugby player tends to not come to internet forums for basic lifting advice.

People trying to cure prostate cancer will also benefit far more from gaining strength in the big barbell movements than doing high-rep bodybuilding work or fat loss complexes.

At this point, ill consider mysel noob. I spent the last 2 years not taking my training “seriously”. Id go in, just workout whatever. id bench, deadlift sometimes squat, focus on isolation movements the most and be obsessed with arms. My diet was meh, id follow something strict for a few days and then destroy it on the weekend. Now, i want to take it as serious as i can. I’m following the anabolic diet (been doing it for the last 2 weeks and feel fantastic) waiting on my HOT-ROX to come in and my MAG-10. If using the madcow will help me get to where i need to be, then yes, im all for it. Im gonna stick to madcow for mon, wednesday, friday, but will toss in complexes on tuesday and thursday, as well as fasted carido on those days before work.

[quote]craze9 wrote:

[quote]jskrabac wrote:
But his primary goal is fat loss. This mentality is entirely counterproductive for fat loss goals.

These forums really gotta cool it lately with just recommending the same mode of training to everyone regardless of goal or experience. It’s getting tiresome wading through all the Madcow, SS, and 5/3/1 recommendations in literally every thread whether they have a strong man comp coming up, rugby season, or are trying to cure prostate cancer. It’s cool if you can hit your goal on ONE lift for a day and then be completely willing to check out and skip everything after, or do it half-heartedly, but this is just terrible advice for a new lifter. [/quote]

Are you referring to starting light or not doing the assistance work?

In either case, I don’t see how it’s counterproductive for fat loss. You’re squatting, pressing and pulling 3 times / week, so it’s not just ONE lift per day. And there is built-in assistance in the program – situps, hypers, dips and curls and extensions on Fridays. What we reacted to was the idea of adding a bunch of additional exercises / volume.

As far as 5/3/1, Madcow, SS etc being recommended all the time, that’s because most of the people posing questions in these cases are beginners who need to develop a base of muscle and strength, and these are proven programs. A guy training for Strongman or an already-strong Rugby player tends to not come to internet forums for basic lifting advice.

People trying to cure prostate cancer will also benefit far more from gaining strength in the big barbell movements than doing high-rep bodybuilding work or fat loss complexes. [/quote]

Srs question OP: Are you trying to lose fat for health reasons? To be in a weight class for a sport? Or to have a good-looking physique?

Good looking physique. In all honesty, my gf of 4 years broke up with recently, so im initiating a “how do you like me now” plan. This is step 1.