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program while cutting

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englishgent
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2003/12/01 18:20:18 (permalink)

program while cutting

I am just writen myself a new program after finishing the 5x5 routine i had been doing for a while. I have managed to build a reasonably amount of bulk (with a little body fat[:p]) and i now want to lose the fat but keep the muscle i intead to gradually reduce my calories and up the amout of cardio i do from once a week to at least three times a week.
As i said before i want to keep the muscle a have gained and carve a little more detail and seperation into it , from what i have been told i should increase the reps slightly and use more isolation exercices to gain some detail is this correct ???????? With this in mind i have designed myself this program.
(plz note i am little limited by some of the equipment i have accesss too ie dumbells only go up to 35k [V] and also i want a change from some of the exercises i was using before)

Here is the program i have written your helpfull comments would be appriated

DAY 1
CHEST
FLY 3 X 8
ISO MACHINE PRESS 3 X 8
INCLINE DB PRESS 3 X 8
TRICEPS
CABLE PRESSDOWNS DROP SET 3 X
ONE ARM REV PRESSDOWNS 3 X 8

DAY 2
BACK
DEADLIFT 3 X 8
ISO MACHINE PULLDOWN 3 X 8
SEATED ROWS
BICEPS
BARBELL 21S 3 X
CONCENTRAITION CURLS 3 X 8

DAY 3 CARDIO

DAY 4
LEGS
SQUATS 3 X 8
LEG PRESS 3 X 8
STANDING CALF RAISES 3 X 8
SHOULDERS
SEATED BD SHOULDER PRESS 3 X 8
SEATED BENT OVER RAISES 3 X 8
BARBELL SHRUGS 3 X 8

DAY 5
FOREARMS
OVERHAND WRIST CURLS 3 X 8
UNDERHAND WRIST CURLS 3 X 8
CARDIO
H.I.I.T

DAY 6
ABBS
BENCH CRUNCHES 3 X 8
ABB CRADLE CRUNCHES 3 X 8
CARDIO
H.I.I.T

DAY 7
DAY OFF
#1

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    oasis
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    RE: program while cutting 2003/12/01 18:22:45 (permalink)
    5X5 can still cut you up, its more diet related than routine if you ask me.
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    Frankie NY
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    RE: program while cutting 2003/12/01 19:03:04 (permalink)
    Gent:

    I agree with Oasis. Losing body fat and "cutting up" depends on diet and cardio, much less on your weightlifting program. I would stick to your 3 day a week 5x5 program if you wish to keep adding size and strength, do 3 days a week of cardio, and slightly reduce your carbohydrates.

    The more gradually you lose the weight, the more muscle you will retain. I wouldn't lose more than 1-2 pounds per week.
    #3
    englishgent
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    RE: program while cutting 2003/12/01 19:58:02 (permalink)
    The 5 x 5 program has worked great for me and i really enjoy it but after a while i always need to change, if i dont my body stops responding as quickly. It always seems to help when i throw it a curve ball and do something its not expecting. Has my program got any flaws at all ??? will i lose muscle when doing it and does doing higher sets and isolation exercises help with detail like i have heard some bodybuilder say????
    #4
    oasis
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    RE: program while cutting 2003/12/01 21:42:23 (permalink)
    I dont believe myself that isolation exercises help any more than compounds botton line is diet.
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    Frankie NY
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    RE: program while cutting 2003/12/01 22:05:08 (permalink)
    quote:
    Originally posted by englishgent

    The 5 x 5 program has worked great for me and i really enjoy it but after a while i always need to change, if i dont my body stops responding as quickly.


    All you need to do is change some of your exercises. You don't need to adopt a different set and rep scheme.
    #6
    englishgent
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    RE: program while cutting 2003/12/01 22:38:55 (permalink)
    yes i realise this franky :) to be honest i just fancy a change i will proberby go back to 5 x 5 again afterwards but for now i fancy a complete change
    #7
    bluenun
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    RE: program while cutting 2003/12/01 22:54:30 (permalink)
    How much do you weight mate?
    I am guessing the 111 lbs is a typo :)
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    englishgent
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    RE: program while cutting 2003/12/01 22:58:00 (permalink)
    ha ha ha well spotted bluenun yes it was a typo :)) tnks man
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    shreklikedave
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    RE: program while cutting 2003/12/01 23:03:01 (permalink)
    Drop days 5 and 6 and go onto a three day split using the other days, for fore arms just dont wear any wraps and for abs...well there isnt much point till the BF% comes down.

    Still conc on the compounds, do your isolation work after them unless you need to pre ex for any reason. Do cardio on the mornings between your session and do loads of research into dieting. For me i find that a gradual reduction in CHO over 12 weeks works with a cheat day once per week or so. Experiment though and trawl through the diet section.
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    englishgent
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    RE: program while cutting 2003/12/03 21:27:16 (permalink)
    quote:
    Originally posted by shreklikedave

    Drop days 5 and 6 and go onto a three day split using the other days, for fore arms just dont wear any wraps and for abs...well there isnt much point till the BF% comes down.

    Still conc on the compounds, do your isolation work after them unless you need to pre ex for any reason. Do cardio on the mornings between your session and do loads of research into dieting. For me i find that a gradual reduction in CHO over 12 weeks works with a cheat day once per week or so. Experiment though and trawl through the diet section.



    Yeah im trying to kickstart my chest with some isolation exercise first ie fly but otherwise i would always do compounds first. I also heard somewhere that doing isolation exercises help with muscle separation is there any truth in this??? Diet wize i eat 6 meal a day about every three hours all high protein i am planning on just gradually reducing the carbs .
    #11
    shreklikedave
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    RE: program while cutting 2003/12/03 23:16:44 (permalink)
    No truth in the muscle seperation bit, thats just diet and cardio to get your BF% down.

    Flyes before bench may be usefull especially if you find your delts take more of the weight, this may also be a technique thing but i cant tell from here! lol.

    Diet looks like it should work, just dont be too drastic in dropping the carbs.

    What's your bf% now
    #12
    englishgent
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    RE: program while cutting 2003/12/03 23:36:25 (permalink)
    My form with bench press is spot on the problem is i can
    shoulder press 75k
    closegrip press 110k
    but only bench 115k which dosnt seem quite right thats why im gonna try pre fatiging my chest with flys
    Im not sure what my bf% is, to be honest i dont know an easy way to work this out with out equipment, but my chest sticks out further than my belly so that cant be to bad [:p]
    #13
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