Ok, Im trying to set a routine to keep the strenght and stimulating fatloss. We are in april and the summer season is getting close. Dont worry im already in shape ,between 12-15% bf i guess, but would like to get a 9 or 10%.
I read destroying fat Article From CT but as i trained with the WSFSB (defranco) template for 2 years now i would like to continue.
Here a answer from Defranco to someone that came up with a similar questions.
For Joe DeFranco
I just wanted to ask how you would manipulate the WS4SB template if someone’s main priority was fat loss? ie. would you keep the 1 LB and 2 UB days and how would you work in cardio/energy system work?
First off, in my opinion, changing your diet needs to be your #1 PRIORITY if fat loss is your main goal. I say this because I have seen people lose fat on a powerlifting-type of routine, a bodybuilding-type of routine, high reps, low reps, circuit training, etc., etc. The point that I’m trying to make is that I have seen people drop bodyfat on every different workout known to mankind, but the one thing everyone must have in common when trying to drop bodyfat is a CLEAN DIET!
With that being said, there are MANY ways to manipulate your training program. Here’s one example…
MONDAY - Max-effort Upper Body then high intensity “cardio”. I would suggest weight training for 40 - 50 minutes then doing some high intensity “cardio” such as Prowler sprints, interval treadmill sprints or sprints outside with incomplete recovery, jump rope intervals, etc.
TUESDAY - Low intensity cardio - walking, riding a bike, etc. You can do some high rep abs on this day as well.
WEDNESDAY - Max-effort Lower Body strength
THURSDAY - Same as Tuesday
FRIDAY - Repetition Upper Body then high intensity “cardio” (same concept as Monday)
SATURDAY - Off or same workout as Tuesday & Thursday
Sunday - Off
For the high intensity cardio i was thinking about Complexes(Waterbury) as they are more convenient in my gym with some hiit. I also play hockey once a week in the summer to keep game shape…
I would like some T-Nation feedback and what you thinkabout this plan.