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Adding another Gym day. What should I add?

Answered on August 19, 2014
Created October 03, 2012 at 1:52 AM

Goal: 100% fat loss with strength maintenance.

Currently doing 2, 1hr sessions a week

A - Squat 3x5, Bench 3x5, Row 3x10 B - Deadlift 1x5 (sometimes higher volume to work on form) OHP 3x5, Lat 3x10

Doing well on this program, only occasionally getting carried away and wrecking myself. I think it might be easier to have better self-control if I add a 3rd day.

So if the goal is fat loss, in preparation for being able to do some serious lifting would you add...

1 - Steady Cardio day for active recovery, calorie drain and aerobic base. 2 - Peak-8 style sprint 3 - Split up week into 3 lifting sessions

I eat moderate carb, low fruit Paleo. I eat to satiety, I usually only eat 2x a day, a very low carb breakfast and then a supper with meat and starch.

So what would you add and why? Any articles that you found helpful would be greatly appreciated.

06ca9c524c28bc3fba95d4d90f8f43c6

on October 06, 2012
at 02:36 AM

Absolutely, Positively, and without a doubt yes.

510bdda8988ed0d4b0ec0b738b4edb73

(20898)

on October 05, 2012
at 01:24 AM

You'll have to play with it and see what works for you. I lean out best with heavy weights and walking slowly. I tend to gain a bit when I put in the sprints. I know others who lean out with sprints. I think it comes down to making sure you hit the glycolytic and phospolytic pathways. I tend to do too many metcons and over use my glycolytic pathway, so when I cut back and just do heavy weights I even out and put in more phospolytic. But that's just me. You need to play around with it and see.

77877f762c40637911396daa19b53094

(78467)

on October 05, 2012
at 12:21 AM

Any thoughts on whether sprints offer an advantage over more lifting in terms of dropping fat? My goal is power sports in the end but I weigh too much to eat big, I'd just partition it all into fat.

77877f762c40637911396daa19b53094

(78467)

on October 05, 2012
at 12:19 AM

So for fat loss you feel Sprints work better than longer "road work" type cardio?

47edf681280750c3712a3a56f2eae33b

on October 03, 2012
at 05:13 AM

Wow, I'm such an intuitive athlete compared to most posters. I run however and how far I want depending on how I feel and lift what I want when I want to do it with loads of variety. Always suspicious of those dudes with the little notepads ticking off every little station. It just seems odd to me. I'm a different personality type but I guess everybody is different.

Medium avatar

(2338)

on October 03, 2012
at 02:36 AM

^lol i thought that at first too

0a9ad4e577fe24a6b8aafa1dd7a50c79

(5150)

on October 03, 2012
at 01:58 AM

You want to achieve 0% body fat?

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5 Answers

1
510bdda8988ed0d4b0ec0b738b4edb73

(20898)

on October 03, 2012
at 02:19 PM

I would NOT do #1. Cardio is not only not the answer, it is antagonistic to your goals. #2 or #3 are ok; I like them both equally. I may also focus on the big muscles more (squats, deads) and less on the pressing and rows.

As far as food goes, just make sure PWO you're replenishing your glycogen. I do that with a potato at every dinner. But there are lots of ways to do that.

77877f762c40637911396daa19b53094

(78467)

on October 05, 2012
at 12:21 AM

Any thoughts on whether sprints offer an advantage over more lifting in terms of dropping fat? My goal is power sports in the end but I weigh too much to eat big, I'd just partition it all into fat.

510bdda8988ed0d4b0ec0b738b4edb73

(20898)

on October 05, 2012
at 01:24 AM

You'll have to play with it and see what works for you. I lean out best with heavy weights and walking slowly. I tend to gain a bit when I put in the sprints. I know others who lean out with sprints. I think it comes down to making sure you hit the glycolytic and phospolytic pathways. I tend to do too many metcons and over use my glycolytic pathway, so when I cut back and just do heavy weights I even out and put in more phospolytic. But that's just me. You need to play around with it and see.

0
06ca9c524c28bc3fba95d4d90f8f43c6

on October 03, 2012
at 01:23 PM

Give the LeanGains protocol a shot. Shrink your two meals into eight hours instead of spaced out as breakfast and dinner. Also, change it up and train fasted. This got me through my last training plateau. As to your workout:

  • Replace the Lat pulls with weighted pullups
  • Give weighted/one-arm bodyweight rows a shot (I feel a much better squeeze and connection with my back doing these as opposed to barbell rows) Work up to the "Bodyweight Pike Row".
  • Add some form of weighted dips
  • Need to deadlift at least 3 sets.
  • Sprint. Sprint. Sprint.
  • Sprint some more.

Matt
PhysiqueRescue.com

06ca9c524c28bc3fba95d4d90f8f43c6

on October 06, 2012
at 02:36 AM

Absolutely, Positively, and without a doubt yes.

77877f762c40637911396daa19b53094

(78467)

on October 05, 2012
at 12:19 AM

So for fat loss you feel Sprints work better than longer "road work" type cardio?

0
3ce6a0d24be025e2f2af534545bdd1d7

(26217)

on October 03, 2012
at 12:46 PM

In terms of cardio. Your goal is weight loss. I would add a round of tabata intervals (aka 4 minutes of HELL). Start with 1 round, and build up to 2-3 repeats with a full recovery. Doing tabata on a bike is a good way to get cardio. Doing tabata with kettlebells is a good cardio + strength exercise. http://www.oneresult.com/articles/training/fast-fat-loss-tabata-method

if you wanted to add other weight training the only things that are missing in your lifts (although none of these are critical) are core exercises. You might want to add back flies, planks, pull ups, and pike leg raises. Adding these in between your current program will give your big muscles time to recover (as they are now) while giving you some new things to mix it up.

0
47edf681280750c3712a3a56f2eae33b

on October 03, 2012
at 05:17 AM

Simply do more of what you enjoy the most and add variety. The body gets wise real quick to repetitious training and then your gains will diminish. I think our ancestors pretty much ate when they wanted, worked when they had to and played FREQUENTLY.

0
Medium avatar

(3213)

on October 03, 2012
at 04:02 AM

S P R I N T S

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