+dont lift like a girl in the weightroom doing circuits and 3 sets of 20 with 30 seconds rest or whatever the fat loss groupies do these days. Let the nutrition and hormonal factors take care of the majority of the fat loss.
+Lift heavy. Hit the squats (especially front), deadlifts, overhead press,wall pushups, olympic moves,turkish get-up, abs from hang (pikes, knee tucks, holds, etc.), maybe some heavy side bends, bridges, CG roll-outs, straight arm pullovers to pop the serratus anterior,
+no machines of course. Its DB or BB baby. Swiss balls? eh… f em.
+eat fat. tons of it. tons of protein. and a teaspoon of carbs. You be set.
+8-9 hrs of sleep.
Thanks for the feedback sir.
I definitely lift heavy, and my sets are 5 reps, except for bodyweight excercises, where I go until exhaustion/bad form.
When I say “circuits,” I’m talking “man-circuits”
BB Benchpress, pull ups, squats. After 4 of those, with increasing weight, I do a core circuit of hanging leg raises, deadlifts, cable curls, and hanging side raises (think legs like slow pendulum). If I have time, I’ll add another set of deadlifts and cable curls.
As for sleep. I’ve been deficient for a few days and I DEFINITELY felt it in the gym last night. This is one of my worst habits, but I’m trying to fix it. I have natural melatonin that I don’t really take anymore. Would the deeper sleep be more helpful for recovery?