I have a goal which is probably counter to most people on this forum. I’m an athlete where relative strength is important and am interested in losing around 10 pounds of muscle.
I’m currently 27, 6’3, 219 pounds, approx. 8% bf. Bench 315ish lbs, squat 405ish lbs, deadlift 405ish lbs, clean 245ish lbs. I’m not interested in losing anymore bodyfat since I’ve noticed in the past that I’ve lost performance when my bodyfat gets too low. I’ve just recently decided to start competing again and have been doing mostly bodybuilding workouts the last few years (i.e. higher volume, higher time under tension, and higher reps).
The sport I compete in is the decathlon where the typical athlete my height is around 195 lbs so I’m relatively over muscular for the event, which does have an impact on performance.
At the moment my weight training is composed of very low volume, low reps, and short tempos but it still doesn’t seem to be helping me lose any muscle.
An example of my current weight training is, once a week
Bench press variation, 1 x 3
chin variation, 1 x 3
bent over row variation, 1 x 3
shoulder press variation, 1 x 3
Hip flexion variation, 1 x 3
Hip extension variation, 1 x 3
Clean/snatch variation, 1 x 3
These exercises are all done with between 3 to 5 secounds time under tension for the set. So this equates to around 7 total working sets per week!
I eat a zonish diet, and have tried to lower my caloric intake by about 500 to 1000 calories below maintence per day for the last month but the hypertrophy hasn’t budged. I also partake in tempo runs at around 60 to 75% 30 sec run, 30 sec walk for around 20 min. 3 times per week.
For any people that aren’t familiar with the decathlon. It’s 10 events composed of running, jumping, and throwing to determine who’s the best overall athlete over two days.
First day: 100m, long jump, shot put, high jump, and 400m
Secound day: 110m hurdles, discus, pole vault, javelin, and 1500m
I understand 1 month of weight loss is not very long but I do gain muscle very easily, and have always had trouble keeping my hypertrophy down when I competed in the past.
Any ideas would be appreciated. Thanks.