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Hi all, I have been doing strength focused weight work and am looking to move my goals around some. I've been doing Starting Strength and Stronglifts for a while now and had good strength gains. Right now and for a while though, I'd like more of a focus on body building and body composition (go from ~22% to ~12%) I'm using CNS for diet. What programs out there are best for that? Hopefully something other than Shockwave because I don't have it, though am anxiously awaiting the new release... Tilden
Well honestly most BB templates work in the higher rep ranges ie 6 lowest but more 8-12 rep range which isn't the most ideal on CNS better for CBL where you replenish glycogen more often. Something like 5x5 would be a good program or texas method which I am not familiar with personally but a few guys on here have had great results on CNS. But when losing bodyfat and maintaining BF your better off lifting bascially pretty damn heavy and accumalting adequate volume through more sets like 10x3 sort of scheme.
What programs out there are best for that? Hopefully something other than Shockwave because I don't have it, though am anxiously awaiting the new release... Tilden
Well CNS is for pure fat loss in its original form, with possible side effects of further strength gain. It's not really for hypertrophy / getting HUGE. When you get closer to 10%............. Well, that is a different story!That being said, I suggest low volume high frequency training emphasizing the main lifts (squat,dead, bench, push press). With a reduction in Carbs to one night your recovery will not be THE SAME and you don't want to fry your nervous system with these conditions. Go from there..... You can always ADD volume if you need to. Heavier weight is more demanding so if you decide to go 5x5 route, just pay close attention to how you feel.I think Shockwave is perfect.... it worked for myself and 1,000 others on the forum and is made for CNS reallyhttp://shockwaveprotocol.com/
Great info BigR and Mikehr, just to clarify though.I'm in a very similar position to the OP. Been doing SS for about 6 months now and am starting to stall out. I'm moving to the Advanced Novice program to try and milk it a little more though. Probably at similar BF level of 22% or so.I was doing CBL with starting strength and managed to significantly increase all my lifts while staying at the same weight. I now have an ok strength base for my size (or so I think - 6'3 210lbs 5RMs are Squat 305lbs, Bench 195lbs, Deadlift 325 lbs. Deadlift is low because of some upper back issues that I'm sorting out). I want to focus more on body comp/leaning out now though.I know a lot of people had had success with shockwave, but I don't have 5 days/week to get into the gym so I'd rather stick with something I can do 3 days a week like SS or when I stall out on that, Texas Method. I also like getting stronger as well. Setting PRs is a great motivator. Is that still compatible with improving body comp if I'm eating properly? If not, could you recommend a program that I could do 3 days/week? Some sort of 3 day body building split?Doing a program like TM or SS (or something else if those aren't compatible with leaning out), should I stick with CBL or should I switch to CNS to lean out?Thanks guys.
Great info BigR and Mikehr, just to clarify though.I'm in a very similar position to the OP. Been doing SS for about 6 months now and am starting to stall out. I'm moving to the Advanced Novice program to try and milk it a little more though. Probably at similar BF level of 22% or so.I was doing CBL with starting strength and managed to significantly increase all my lifts while staying at the same weight. I now have an ok strength base for my size (or so I think - 6'3 210lbs 5RMs are Squat 305lbs, Bench 195lbs, Deadlift 325 lbs. Deadlift is low because of some upper back issues that I'm sorting out). I want to focus more on body comp/leaning out now though.I know a lot of people had had success with shockwave, but I don't have 5 days/week to get into the gym so I'd rather stick with something I can do 3 days a week like SS or when I stall out on that, Texas Method. I also like getting stronger as well. Setting PRs is a great motivator. Is that still compatible with improving body comp if I'm eating properly? If not, could you recommend a program that I could do 3 days/week? Some sort of 3 day body building split?Doing a program like TM or SS (or something else if those aren't compatible with leaning out), should I stick with CBL or should I switch to CNS to lean out?Thanks guys.
I think first thing you need to do is reassess your goals... then i would take a few immediate goals and set my training / nutrition up around those goals. It's prob not the best to say "just do this" without knowing specific strength goals or target bodyweight.Also I consider a good strength base when i person can sqaut / deadlift / bench press their bodyweight for 10 repetitions at least. So if you can't do that on one of the above i would start their.best of luck
What are your lifts? SS and TM while losing weight is going to be ROUGH unless you have very low strength numbers. I've done TM for the past few months, and I found it nearly impossible to progress on w/ limited carbs; the workouts are brutal.
Sorry guys, I should have been clearer.My current 5RMs areBench 195lbsSquat 305lbsDeadlift 325lbsPress 125lbsI'm estimating that I'm around 22-24% BF at 6'3 210ish lbs. My short term goal is to lean out to around 15%BF and then re-evaluate. I'm assuming I'll have to get down to 185-190lbs to be in that range.I was assuming that I was still enough of a novice that it was feasible to make some strength gains while doing that, but that might just be my ignorance. I'm certainly nowhere near being able to bench my bodyweight for 10 reps.I'm usually at about 2000 cals/day and less than 50g carbs on off-days and then was at 2.5-3k cals with 200-300g carbs on CBL days. Since my primary goal is fat loss then I should be doing CNS and keeping cals lower (around 1800-2k?) except for the one carb night?Should I choose an easier program to go along with it if SS and TM are too brutal? 5/3/1?Thanks for the help.
I would try to get what I could out of TM w/ CBL SA. When I started TM, I didn't start eating much and was still able to progress for a while. I would recommend the 3-day TM, or SS Advanced Novice maybe, backloading on the heavy squat days at ~200-250g of carbs.
I think first thing you need to do is reassess your goals... then i would take a few immediate goals and set my training / nutrition up around those goals. It's prob not the best to say "just do this" without knowing specific strength goals or target bodyweight.best of luck
Thank fuck somebody is actually willing to say this instead of just play along with the fitness marketing game.
I think first thing you need to do is reassess your goals... then i would take a few immediate goals and set my training / nutrition up around those goals. It's prob not the best to say "just do this" without knowing specific strength goals or target bodyweight.best of luck
Thank fuck somebody is actually willing to say this instead of just play along with the fitness marketing game.
LoL !
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