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Could somebody who has successfully done this give me a one or two sentence answer that would point me in the right direction? (i.e. “5/3/1 with sprinting”) I'm defining “maintaining strength” as being able to squat, deadlift, and overhead press as much as I do right now. My current weight is 202 lbs. though I don't have an accurate bodyfat reading. I gained about 25 lbs. over the last five weeks doing a strength phase so I'm looking to cut down some of the fat I gained (losing 20 lbs. of fat would be ideal).Thanks,AF
Could somebody who has successfully done this give me a one or two sentence answer that would point me in the right direction? (i.e. "5/3/1 with sprinting") I'm defining "maintaining strength" as being able to squat, deadlift, and overhead press as much as I do right now. My current weight is 202 lbs. though I don't have an accurate bodyfat reading. I gained about 25 lbs. over the last five weeks doing a strength phase so I'm looking to cut down some of the fat I gained (losing 20 lbs. of fat would be ideal).Thanks,AF
I'm not sure I understand your question fully but yes, you can maintain strength and even improve it doing Carb Nite. I follow 5/3/1 as well and I have noticed strength gains.
Can you explain what 5/3/1 is please?
Here is an article from T-Nation.com:http://www.t-nation.com/free_online_article/sports_body_training_performance/how_to_build_pure_strength
Can you explain what 5/3/1 is please?
It's a strength training plan/book by Jim wendler. I highly recommend it!
Could somebody who has successfully done this give me a one or two sentence answer that would point me in the right direction? (i.e. "5/3/1 with sprinting") I'm defining "maintaining strength" as being able to squat, deadlift, and overhead press as much as I do right now. My current weight is 202 lbs. though I don't have an accurate bodyfat reading. I gained about 25 lbs. over the last five weeks doing a strength phase so I'm looking to cut down some of the fat I gained (losing 20 lbs. of fat would be ideal).Thanks,AF
I think 5/3/1 would work nicely. How on earth did you gain that much weight in such a short period of time?
I squatted every day and ate 4000-6000 calories per day. Pretty much stuck to CBL.
There would have to be quite a bit of water attached to that weight gain. You would have to be some kind of genetic freak to gain that much fat that quick.RB
Who said I gained 25 lbs. of fat? Regardless…back on topic, back on topic!Ibob: Would you make any modifications to 5/3/1? I'm inclined to do sprints on off days and a Carb Nite once every five days (so that way I have to sprinting days and two lifting days before I re-up the carbs, this seems to jive with Burdick's recommendations in the article he wrote for DH)-AF
I squatted every day and ate 4000-6000 calories per day. Pretty much stuck to CBL.
Oh I envy you, I tried hardcore mass gaining and I gave up after two weeks. I just couldn't handle eating that much.
Who said I gained 25 lbs. of fat? Regardless...back on topic, back on topic!Ibob: Would you make any modifications to 5/3/1? I'm inclined to do sprints on off days and a Carb Nite once every five days (so that way I have to sprinting days and two lifting days before I re-up the carbs, this seems to jive with Burdick's recommendations in the article he wrote for DH)-AF
I would just hit the required reps, meaning don't push yourself on the final set. Pick some easy non-barbell assistance exercises. That should do the trick. If anything, your strength will probably increase a little.
Thanks Ibob. The food was definitely the toughest part, and it probably has a lot to do with very low strength levels to begin with (squat only went from 195 to 275, it wasn't like I pushed 400 or something). I would be ecstatic if my numbers increased, but if my numbers stay the same then my strength definitely increased.
Thanks Ibob. The food was definitely the toughest part, and it probably has a lot to do with very low strength levels to begin with (squat only went from 195 to 275, it wasn't like I pushed 400 or something). I would be ecstatic if my numbers increased, but if my numbers stay the same then my strength definitely increased.
Another note, if you are doing a lot of sprinting for performance reasons, I would ditch lower body assistance work.
That's really insightful I never even considered that. Will be doing sprinting because I like training every day, but in terms of performance maintaining strength is the number one priority. I'm also thinking about not even bench pressing and just doing the 5/3/1 three days per week, since I really don't care about my bench at all and it's going to be the hardest to maintain while losing weight from what I gather.
That's really insightful I never even considered that. Will be doing sprinting because I like training every day, but in terms of performance maintaining strength is the number one priority. I'm also thinking about not even bench pressing and just doing the 5/3/1 three days per week, since I really don't care about my bench at all and it's going to be the hardest to maintain while losing weight from what I gather.
In that case keep the assistance work for the legs. Feel free to ditch the bench press if you aren't concerned about it.
Well, after pulling a 1RM Deadlift today for the first time in three or four months and thinking about it more, I decided my strength sucks way too much to even think about doing anything with the goal of merely maintaining it. I'm going to do a PMT thing from Chad Waterbury (progressive movement training) for the next six weeks and then probably just stay up around 200-210 lbs. until I hit my ultimate goals. Would you recommend CBL SA for somebody doing a 2 day per week very high intensity training program with the goal being to add strength? It seems like the natural route to go. -AF
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