T Nation

Question on Destroying Fat


#1

i'm a 28 y.o. male, currently a texas state trooper, i'm 6' 3", 275lbs. i've done alot of trial and error with workouts and have seen some progress...i've done alot of research and luckily came upon this site...my question is the following...i read CT's article on "Destroying Fat" and am going to try the routine in the article but need clarification on some things...

CT posted in the following:
If you're using two weekly heavy sessions I suggest dividing the body in two:

Day 1: Chest and Back

Day 2: Quads and Hamstrings

These workouts should look like this:

A1. Main chest exercise (DB press, incline DB press, wide grip bench press, etc.)

4-6 reps
No rest (or 10 sec. to change exercises, as coach Poliquin would say)

A2. Chest secondary exercise (DB flies, cross-over, etc.)

6-8 reps

Take 2 minutes of rest, then move on to...

B1. Main back exercise (weighted chins or pull-ups, chest-supported row, 1-arm row, etc.)

4-6 reps

No rest

B2. Secondary back exercise (any back exercise described in my Torso solution article)

6-8 reps

Does this mean do both chest workouts A1 & A2 then move on to the back workouts, B1 & B2? i've read on the forums that people are doing antagonist training by doing a main chest A1 with a main back B1 and so forth (A2-B2)...

Also posted in the article:
Day 1: Heavy lifting chest/back

Day 2: Lactate-inducing workout 1

Day 3: OFF

Day 4: Heavy lifting quads/hams

Day 5: OFF

Day 6: Lactate-inducing workout 2

Day 7: OFF

Also, on day 2 of the routine, the next day is Lactate Inducing Lifting consisting of circuit training...it consists of working the chest and back again, now if i do this wouldn't i be overtraining and hurting my gains if i worked chest and back the previous day?

How would i go by following this workout if i'm going to do two consecutive workouts where i have worked chest and back?...i've done my research but have not gotten any clarification and i apologize for this long ass question...i would appreciate the help


#2

Yes, you'll perform the A1 exercise, and then immediately perform the A2 exercise with no rest in between. Wait 2 minutes, and repeat. A1-A2. Rest, A1-A2, rest..... for 4-6 reps. After that, move on to B1 and B2.

As for the lactate day, you aren't really pushing/pulling a whole lot. This circuit style method is designed to promote hormone growth AND burn fat. Also, 'heavy lifting' day really isnt a true heavy lifting day. For this program it is, but compared to most programs, it is a fairly light volume.

So, follow it as prescribed. You won't hinder growth. Keep in mind though, this program is not designed to maximize gains, merely protect what you have while cutting fat.

If you are a beginner, you will see strength and lean mass gains regardless.

Good luck.


#3

I really appreciate the clarification and help Dissonance...thanks again


#4

i'm getting two things, one is that i'm supposed to do the chest and back rest and repeat, but then i'm getting that i'm supposed to do the two chest wo's then the back wo's and then rest....is either or will get me the same results...thanks again