Currently I am doing 531. I am trying to lose a decent amount of weight and I want to retain as much strength as possible. I would prefer to do 531 because I would really like to improve my ohp. I think doing the conjugate method would help me retain more strength though, problem is I wont be eating as much so I think may cause some issues in terms of recovery. Thats where I think ws4sb comes in, it has many qualities of conjugate method but seems a bit easier in terms of recovery given my calorie intake. I am 212lbs probably 20% bf.
Doesn’t matter. Your diet is key for fat loss. All three will get you where you want to go.
But you are chasing a lot of rabbits at the same time (strength, fat loss, improved ohp and god knows what else).
Pick a goal.
[quote]JFG wrote:
Doesn’t matter. Your diet is key for fat loss. All three will get you where you want to go.
But you are chasing a lot of rabbits at the same time (strength, fat loss, improved ohp and god knows what else).
Pick a goal.[/quote]
x2 you’re right.
retaining strength comes down to managing your diet. I find calorie & carb cycling very efficient. Low cal/low carb 4-5 days a week, high cal/carb 2-3 days a week.
not sure why you think WS4SB is gonna be easier on recovery…if you’re talking about Defranco’s, thats what I’ve been following for about 2 years, and it’ll kick your ass.
[quote]eightohfive wrote:
retaining strength comes down to managing your diet. I find calorie & carb cycling very efficient. Low cal/low carb 4-5 days a week, high cal/carb 2-3 days a week.
not sure why you think WS4SB is gonna be easier on recovery…if you’re talking about Defranco’s, thats what I’ve been following for about 2 years, and it’ll kick your ass.[/quote]
I think it would be harder to recover doing conjugate as opposed to ws4sb because weights are heavier and the dynamic effort leg day has actual squats and some times deadlifts not just jumps. Im not saying it would be easier to do. But the intensity for the entire program is lower as most exercises are around 5 reps and up as im sure you all know conjugate 1-3 for m.e. and d.e. I just think its easier to recover with lower intensities.
The idea of “lower intensity” does not compute. Intensity has little to do with your program, rather, with your approach.
Does not compute? In essence if you look at both programs ws4sb has higher reps. Obviously it is trying to increase muscle mass while still promoting strength. Most everything is from 5 reps for the m.e. and high reps or failure on the repetition days. Higher reps=lower intensity.
You can’t do your 1rm for a set of ten can you? If you could that’d be a 10rm. Not sure if that last statement makes sense…In conjugate intensity for m.e. days is higher obviously as its 1-3.
Depending on what supplementals you do and the rep range (alternating high intensity and low volume high volume and low intensity) as tate does for the different days can equivalate (real word?) to higher intensity or almost equal to that of ws4sb. But the key thing and your definitely right is the approach. I guess it all depends on the rep scheme used for supplementals.
high reps = excuse for ppl to go overly light instead of taking a challenging weight for high reps which is just as taxing when u put effort in as low rep sets.
5/3/1, with BBB, conditioning work on off days, eat right, lose weight, grow some nuts.
[quote]eightohfive wrote:
The idea of “lower intensity” does not compute. Intensity has little to do with your program, rather, with your approach.[/quote]
He’s using the “actual” definition of intesity, meaning the percentages of 1RM in the congugate method are higher then the 1RM percentages in WS4SB