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  1. #1
    Registered User zyzz2020's Avatar
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    Program suggestion

    Merry Xmas and happy new year!

    Just wanting some advice. Currently I’m around 182-186 lbs around 20-25% body fat. Lifting on a kinobody program the last month. It’s super low volume and high intensity. I’m looking to start a cut soon and wanting to change up the training just because I’d like to be in the gym more and because I can handle more overall training volume. I’m just a little lost though on what to do though and want some advice.

    It more details are needed let me know. Thanks.
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  2. #2
    Registered User akghostrider's Avatar
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    How long have you been lifting, current lifts?
    Eat heavy and lift peanut butter
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  3. #3
    Registered User zyzz2020's Avatar
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    Originally Posted by akghostrider View Post
    How long have you been lifting, current lifts?
    Lifting since 2011, but did a lot of things wrong. My best lifts are: all 1rm
    Bench 270
    Squat 345
    Deadlift 405
    OHP 160
    Weighted chin-up +125 (+100x4 recent)
    Weighted dip +135 (+90x10)

    Feel like I’m “lucky” with where my strength is at. What I mean by that is I have not really stuck to a program for a long period of time. I push hard when I train but the overall programming has been pretty random for me. There has been instances where I did stick with something but it was only for 2-4 months max
    Last edited by zyzz2020; 12-26-2019 at 12:48 AM.
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  4. #4
    Aesthetics Black Belt 🥋 exyl's Avatar
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    Hit everything twice a week if you can.
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  5. #5
    Registered User zyzz2020's Avatar
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    Originally Posted by exyl View Post
    Hit everything twice a week if you can.
    I agree. At the same time I’m looking at my training logs from the last 3 weeks and despite being on a low volume, low frequency program I have made small gains in strength. Since I’m gonna cut and want to get down to around ~10-12% body fat I’m debating if I should stick with my current training?
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  6. #6
    Building The Monolith Anthony21's Avatar
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    How many days do you want to set aside for training?

    I’d look into 5/3/1. There is a ton of free info online though Jim’s recent book, 5/3/1 Forever, has changed a lot of things from his past stuff you’ll find. It is great though since you’ll be starting a cut as the progression is slow and methodical.
    My training log: https://forum.bodybuilding.com/showthread.php?t=175799121
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  7. #7
    Registered User Filmbuff81's Avatar
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    What’s your current training look like?
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  8. #8
    Registered User zyzz2020's Avatar
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    Originally Posted by Filmbuff81 View Post
    What’s your current training look like?
    I just made my own routine using dr mike isratels hypertrophy guise. It make sense to me and I’m starting off with his minimal volume recommendations. I set my split up to be chest/biceps, back/triceps, shoulders/legs and repeat 2x per week. Kept the reps around 6-15 on most things. I’ll post it below:

    Notes: WL= wave load so I’ll add weight and drop reps weekly. This is for main movements. Everything else is double progression.


    Chest/Biceps A
    1. Flat Bench Press (3x6-8 WL) 195x8x8x8
    2. Incline HS Press (3x8-12) 90x10x9x8
    3. EZ-Bar Curl (4x8-12) 90x10x10x10x10
    4. Seated DB Incline Hammer Curl (3x12-15) 20x12x12x12
    5. Reverse Pec Dec (4x10-12) 175x12x12x12x10

    Back/Triceps A
    1. Weighted Pull-up (4x6-8)
    2. Seated Cable Row (3x8-12)
    3. EZ-Bar Overhead Extension (3x10-12)
    4. V-Bar Pushdown (2x12-15)
    5. Barbell Shrug (6x10-12)

    Shoulders/Legs A
    1. Hammer Strength OHP (3x6-8 WL)
    2. Machine Lateral Raise (4x10-12)
    3. Lying Leg Curl (4x10-12)
    4. Hack Squat (3x8-12 WL)
    5. Smith Machine Hip Thrust (4x8-12)
    6. Leg Extension (3x12-15)

    Chest/Biceps B
    1. Incline CGBP (3x8-12 WL)
    2. Machine Fly (3x10-12)
    3. Cable Face Pull (4x12-15)
    4. Seated Machine Curl (4x8-12)
    5. Cable Curl (3x12-15)

    Back/Triceps B
    1. Smith Machine Row (4x8-12)
    2. Lat Pulldown (3x12-15)
    3. Weighted Dips (3x8-12)
    4. EZ-Bar Skullcrusher (2x12-15)
    5. Seated DB Shrug (6x12-15)

    Shoulders/Legs B
    1. Machine Shoulder Press (3x8-10)
    2. Upright Row (4x10-12)
    3. Single Leg Curl (3x12-15)
    4. Barbell Lunge (3x8-12)
    5. Barbell Good Morning (3x10-12)
    6. Leg Press (3x12-15)

    Total Volume:
    - [x] Traps: 12
    - [x] Glutes: 4
    - [x] Hamstrings: 10
    - [x] Quads: 12
    - [x] Biceps: 14
    - [x] Back: 14
    - [x] Triceps: 10
    - [x] Rear/Side Delt: 16
    - [x] Front Delt: 6
    - [x] Chest: 12
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  9. #9
    Humble Megalomaniac ElrondHubbard's Avatar
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    Originally Posted by zyzz2020 View Post
    I just made my own routine using dr mike isratels hypertrophy guise. It make sense to me and I’m starting off with his minimal volume recommendations. I set my split up to be chest/biceps, back/triceps, shoulders/legs and repeat 2x per week. Kept the reps around 6-15 on most things. I’ll post it below:

    Notes: WL= wave load so I’ll add weight and drop reps weekly. This is for main movements. Everything else is double progression.


    Chest/Biceps A
    1. Flat Bench Press (3x6-8 WL) 195x8x8x8
    2. Incline HS Press (3x8-12) 90x10x9x8
    3. EZ-Bar Curl (4x8-12) 90x10x10x10x10
    4. Seated DB Incline Hammer Curl (3x12-15) 20x12x12x12
    5. Reverse Pec Dec (4x10-12) 175x12x12x12x10

    Back/Triceps A
    1. Weighted Pull-up (4x6-8)
    2. Seated Cable Row (3x8-12)
    3. EZ-Bar Overhead Extension (3x10-12)
    4. V-Bar Pushdown (2x12-15)
    5. Barbell Shrug (6x10-12)

    Shoulders/Legs A
    1. Hammer Strength OHP (3x6-8 WL)
    2. Machine Lateral Raise (4x10-12)
    3. Lying Leg Curl (4x10-12)
    4. Hack Squat (3x8-12 WL)
    5. Smith Machine Hip Thrust (4x8-12)
    6. Leg Extension (3x12-15)

    Chest/Biceps B
    1. Incline CGBP (3x8-12 WL)
    2. Machine Fly (3x10-12)
    3. Cable Face Pull (4x12-15)
    4. Seated Machine Curl (4x8-12)
    5. Cable Curl (3x12-15)

    Back/Triceps B
    1. Smith Machine Row (4x8-12)
    2. Lat Pulldown (3x12-15)
    3. Weighted Dips (3x8-12)
    4. EZ-Bar Skullcrusher (2x12-15)
    5. Seated DB Shrug (6x12-15)

    Shoulders/Legs B
    1. Machine Shoulder Press (3x8-10)
    2. Upright Row (4x10-12)
    3. Single Leg Curl (3x12-15)
    4. Barbell Lunge (3x8-12)
    5. Barbell Good Morning (3x10-12)
    6. Leg Press (3x12-15)

    Total Volume:
    - [x] Traps: 12
    - [x] Glutes: 4
    - [x] Hamstrings: 10
    - [x] Quads: 12
    - [x] Biceps: 14
    - [x] Back: 14
    - [x] Triceps: 10
    - [x] Rear/Side Delt: 16
    - [x] Front Delt: 6
    - [x] Chest: 12
    I'd add regular barbell squats if possible, but other than that it's not a bad program. But I take it you want to add more volume while you're cutting?

    Just make everything 3x a week. Or add another set to your existing lifts. Just be careful that you're balancing your lifting effort with your caloric deficit. You're likely to lose a slight amount of strength as you approach your goal weight. That's just temporary, though.
    I'm out, standing in my field.

    64 and still a newbie.
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  10. #10
    Bands and chains FurtadoZ9's Avatar
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    Great numbers and lifts! Despite the "random" nature you've definitely put in hard work!

    I'd recommend keeping the reps moderate during the cut, maybe 5-8 for most lifts. How about a 4 day upper/lower? Everything twice a week. Or a 5 day upper/lower PPL hybrid, if you want to split it up a bit.
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  11. #11
    Registered User zyzz2020's Avatar
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    Originally Posted by ElrondHubbard View Post
    I'd add regular barbell squats if possible, but other than that it's not a bad program. But I take it you want to add more volume while you're cutting?

    Just make everything 3x a week. Or add another set to your existing lifts. Just be careful that you're balancing your lifting effort with your caloric deficit. You're likely to lose a slight amount of strength as you approach your goal weight. That's just temporary, though.
    Well Dr. Isratel suggests to keep volume high while cutting. He says it does a better job preserving muscle and better chance to stay injury free. There are many different theories regarding lifting during fat loss. It’s a bit of an annoyance and the overload of info has caused me paralysis by analysis.

    I realize max strength will probably go down as I lose fat. It’s just part of the process and if I can keep most of what I have that would be a success and should hopefully come back once I eat more.
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  12. #12
    Registered User zyzz2020's Avatar
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    Originally Posted by FurtadoZ9 View Post
    Great numbers and lifts! Despite the "random" nature you've definitely put in hard work!

    I'd recommend keeping the reps moderate during the cut, maybe 5-8 for most lifts. How about a 4 day upper/lower? Everything twice a week. Or a 5 day upper/lower PPL hybrid, if you want to split it up a bit.
    Any specific programs that are already made that you would recommend? I designed my program to be 6 days because I enjoy lifting and since I hate doing cardio I’d rather just lift lol
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