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So Im doing a hybrid training program on CBL which I alternate these follow workouts and I never workout back to back and never have more then one day off in a row:
Upper body-High reps more carb depletion kind of workout.
Lower body-Heavy workout-strength training
Upper body-Heavy workout-strength training
Lower body-High reps more carb depletion kind of workout.
Current goal-Fat loss and maintain strength
Lifting stats: Bench 160 squat:185 OH press:120 Dead lifts:260
Weight:173lbs BF:18%My question is for fat loss is this program ideal with CB? I haven’t lost that much strength but my numbers are weak and I really want to get to 12 % BF so I can bulk up properly on CBL. I have always believe you should strength train in a calorie deficit but it feels like I’m not getting the fat loss I want. Nutrition plays a big role and Im still trying to fine tune it but the question is the program-Is it good enough for CBL?
Okay, so this isn’t the best way to go about asking for help let alone one person. I’m flattered you asked for me, but do something like this in a personal message. We have a lot of knowledgeable folks here with training questions too =)
Anyways, the upper body day jumped out at me, why the mindset of a carb depletion workout? That’s not the concept of CBL, CBL is there to help fuel your performance and adjust your diet to fill your body composition needs. Training is to help you get bigger and/or stronger. I would see it that way. You can do CBL to lose body fat, just need to structure your meals accordingly and should ask for a coach or experiment.
Here you go ibobland
Height-5’11”
age 35
Heavy Upper body
A1: Barbell bench press 6×3
A2: T-bar row 6×3
B1: Standing barbell shoulder press 5×5
B2: Pull-up 5×5
C1: Skullcrusher 3×5
C2: Barbell curl 3×5Light Lower Body
Unilateral leg press 1×25 / 1×20 / 1×15
Dumbbell stiff leg deadlift 3×12-15
Barbell walking lunge 2×30
Seated calf raise 3×20Light Upper Body
A1: Decline dumbbell bench press 1×15 / 1×12 / 1×20
A2: Dumbbell row 1×15 / 1×12 / 1×20
B1: Dumbbell lateral raise 3×15
B2: Pulldown to the front 3×15
C1: Preacher curl 2×15
C2: Overhead unilateral dumbbell extension 2×15Heavy Lower Body
Barbell squat 6×4
Rack deadlift 1×8 / 1×6 / 1×4 / 1×2
Lying leg curl 3×6
Standing calf raise 5×5Workout notes-I rest for 3 mins on heavy days and 60 secs on light days. I always listen to my body and never force reps or go to failure. If I feel drain because of my calorie deficit I will skip all single accessories and stick with compound movements.
BigTex sorry man for putting you out there like that but I was recommended to you by many people on this forum because you know your shit. My bad!
You’re all good sir, just letting you know that this forum is filled with more helpful folks =)
I would not suggest doing supersets on the heavy movements, but put full focus into those lifts. Rest accordingly and try to get stronger with them. Is the “6×3” 6 sets of 3 reps? I wouldn’t think T-bar row would need that, Bench doesn’t seem to bad about it, but a row should different. I’m sure ibobland will mention some other opinions, but there would be something to change.
Yes thats 6 sets of 3 reps. I feel the same- there are times where i will skip the superset and focus on bench and back separate. Which then I will just do barbell row since it hits more muscle groups but if I need to get in and out from gym I would just do what I have listed.
I wouldn’t train with less than 5 reps on any exercise until you are more advanced. At your point, volume is more important than intensity.
Also ditch those light workouts. Just repeat your heavy days except maybe reduce the weight and increase the reps slightly to sets of 8.
Here’s what I recommend:
Upper Body Day 1
Bench Press 5×5
Overhead Press – 4×8
Pullup – 5×5
Triceps – 3×10
Biceps – 3×10Lower Body Day 1
Squat 5×5
Deadlift 4×8
Leg Press 3×10
Leg Curl 3×10Upper Body Day 2
Overhead Press 5×5
Bench Press – 4×8
Row – 5×5
Triceps – 3×10
Biceps – 3×10Lower Body Day 2
Deadlift 5×5
Squat 4×8
Leg Press 3×10
Leg Curl 3×10For 5×5 exercises rest as long as you want in between sets, but I would rest AT LEAST 2 minutes. For 4×8 exercises rest 90 seconds. For 3×10 exercises rest 60 seconds.
Thanks ibobland but one question with all these heavy days and I get it I do realize I’m still a beginner but is accessory work even needed with all the direct and indirect movements on arms and legs? In a calorie deficit I’m worry I’m going to get through all the lower accessory work after the major lifts. My recover sucks due to calorie restriction. In my back loads I typically consume 100 grams of CHO because of being over 15% bf but I do pick one day of the week where ill bump it to 300grams or basically a cheat day. What would be your recommdations on my backload to pair with this type of program considering my goal and BF % ? Thanks again for your input.
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