I've gained great mass on the SL 5x5 program. I've started to slow recently, and weights are stuck and not moving up. Therefore i was thinking of keeping these weights the same for 6-8 weeks and slim up a little for summer. I was thinking of adding some cardio to my workout. In addition, i was going to also add a few core exercises to support my compounds.
A squat 5x5, bench 3x5, row 5x5
B squat 5x5, press 5x5, DL 1x5
Monday + Preacher curls
Wednesday + Crunches
Friday + Dips
10 minutes interval running each workout.
Do you think this would be a suitable program to support weight loss with a good cutting diet? I want to maintain as much mass as possible, but i need to cut down 4-5% BF for it to show, should i keep to the above which has aided in mass gain? Thanks for all suggestions / feedback.
Last edited by JT111; 04-22-2011 at 03:27 PM.
How old are you? I am doing a 4 day split with all the Main Movements, and 3 days of cardio and abs everyday, and my lifts are going up and im shedding Fat. I Do Planks for Abs best ab workout ever really helps shed the fat off the stomach.
Bench Press 245x1
Back Squat 225x3 (ATG)
Dead lift 275x1
If you can sustain that type of intensity in a calorie deficit then do it.
I, personally, drop volume and raise the weight because I dont tend to have the energy to go through 5x5 so I end up doing something like 5x3. I have been cutting the last 6 weeks with this mentallity and it has been working out. I havent got any weaker in the main lifts but I have gotten stronger in a few accessory lifts. I have lost around 10 lbs in the last 6 weeks FWIW but I'm errrr was over 20% body fat so I can lose weight a little quicker without catabolizing muscle.
I dont thinkg 5x3 is better during a cut, but its easier when you are low on energy. I ackowledged that I would only maintain strength at best so I work out to do so. If I can maintain with 5x3 what I worked to with 5x5, then why do 5x5?
Here's all I need to do to, as an endomorph, to gain strength during a deficit:
The main thing you'll need to do with losing the fat is just focus on your diet. Just make sure you get enough volume and intensity in your workouts so you can maintain that strength.
Planks are great for abs, but planks alone typically won't work for everyone. Combining planks with hanging leg raises, bicycles, oblique work, ab wheel, etc... is a good idea. Gotta work all the parts of your abs.