I am cutting right now. I have a slight restriction in calories done the JB way. I was trying to find a 3 day a week work out to do so I could still put in some good time with some low end cardio i.e. Cressey’s article and CT’s idea of 40 mins. @ 3.4mph w/8% incline. What I decided on was Chad’s WM. I know it’s technically for hypertrophy…but…I think I can make it work. I have my HOT-ROX to save muscle and my Surge for post work out and my Grow! to keep the nitrogen level up.
Anyway what I’m doing, according to the “Set/Rep Bible”, is this. I’m keeping the 10 x 3’s the same only lengthening the rest a little so I can keep the weight heavy (one of CT’s tips for lifting for fat loss). The first week I’ll do the “accessories” at 4 x 6 (24 reps), the next week I’ll make them 3 x 9 (27 reps), the next week 3 x 12 (36 reps) and the final week they’ll be 4 x 6 again.
I haven’t trained anything over 6 reps in a LONG time so I thought this slow build up would be a good way for me to get back to them and maybe the “new” stimulus would cause muscle growth. Also in Chad’s Set/Rep Bible he puts the parameters at 24 to 36 reps. This is the range I’ll be working. The 3 x 12’s will be a rough week (sore) but it’s only one week and that’s why it is followed by the 4 x 6’s.
Sooo…how does this look?