I’m trying to lose body fat and gain muscle… I know it’s best to do one or the other.
I do not like to follow set programs as I always find the program is missing an excercise I want included, or I find they take too long for me to finish each workout.
Another reason is that if I follow the set programs properly I’m usually too tired to do any cardio work even on my off days - I guess I’m one of those guys who has a low work capacity.
So I have designed my own program as follows, which consists of four days of 2-3 compound movements followed by 1 or 2 isolation excercises,
Bent Over Rows
dumbell Lateral raise
On my off days I will be doing heavy bag work … and after lifting I will be doing some HIIT (i.e. 30 second sprint followed by 1 min jog etc) I was thinking of using the following rep ranges and rotating every 4 weeks:-
6 sets of 3
4 sets of 5
5 x 5
8 sets of 2
i.e. by doing 6 sets of 3 instead 8 sets of 3 as usually prescribed I will still hopefully have some energy in me to do some cardio at the end of the workout, and hopefully the workouts shouldn’t take more than 45 mins.
I will also vary the excercises slightly every few weeks … i.e vary grips/dumbells instead of barbells etc…
Do you think such a program will be any good or will I be wasting my time?