Fat man master plan

[BendtheBar]

Originally Posted by Fazc

Whatever you decide anyway, I'm in full support of the plan. It'll be great for your total and your health.

Thanks. Right now I've let my health slip chasing strength. Need to rope that in a bit. 50 year old corpses don't lift much.

[BendtheBar]

Originally Posted by Off Road

If you want a full body workout for conditioning, you have the answer right on this site. I've used it in the past and I've recommended it many times. Instead of doing 1 set of 12 reps, you can do the first 4 exercises as a complex, then the next 4 as another complex, and use the last 4 as high rep finishers.

York Course #4

Warm-up…Light Power Snatch
1. Barbell Curls
2. Standing Behind Neck Barbell Presses
3. Upright Rowing
4. Standing Barbell Side Bend
5. Barbell Clean and Press
6. High Pulls (Clean or Snatch Grip)
7. Deep Knee Bend and Press Behind Neck
8. Power Snatches
9. Standing Barbell Press
10. Barbell Bent-Over Row
11. Deadlift
12. Squats

I'm actually thinking about using the big lifts as finishers. This has worked well for me in the past. Mentally I deal with it better, knockign everything out quickly, then doing the big moves.

As far as conditioning, my goal with the volume week was to work on not just conditioning but also to get volume work in...to help rebuild my work capacity, which has diminished. I also want to work on hypertrophy and regain strength in some weak areas, if that makes sense. I want muscle and strength, and to not get tired after one rep

I do like the idea of doing a circuit/complex with a few lifts.

You guys are giving me a lot to think about.

[BendtheBar]

Originally Posted by Fazc

By the end I was doing full bodys upto 6 days a week, fantastic for rapid fat loss. I know training for fat loss isn't well supported by most people but in my experience this is simply because most people just don't push the limits of how much work they can do in a given week. Obviously diet is important yadda yadda yadda... but training can make a massive difference and this type of stuff 6 days a week will transform you.

Well with my restrictive metabolism I need workouts that will kill it. I can only did so many calories right now. I've been to points in 2009 where 1700 was only causing a one pound loss per week.

[jwood]

How about hill sprints??

I personally think these are just brutal. And they do not really effect strength too much if you keep them short. Just another idea you could throw in sometime.

[BendtheBar]

I have a monster hill outside my door. Solid idea.

[wesrman]

Originally Posted by jwood

How about hill sprints??

I personally think these are just brutal. And they do not really effect strength too much if you keep them short. Just another idea you could throw in sometime.

X2.