Does this look good for dropping a few pounds while possibly gaining strength?

[PrimalFish]

Probably like 20% bf and want to drop a few pounds of flubber. Wondering if this looks like a good routine to gain some strength while doing it. I want to keep it low volume/high intensity so the first set will be done to failure, the rest won't. Reverse Pyramid type training:


Monday: SQUAT

Squat: 2x4-6, 1x10-12

RDL: 2x6-8, 1x10-12

Abs: 3x10

Wednesday: BENCH PRESS & CHIN

Bench Press: 2x4-6, 1x10-12

Chin: 3x4-8

Dumbbell Row: 2x10 (none to failure)

Friday: DEADLIFT & PRESS

Deadlift: 2x3-5, 1x8-10

Press: 2x4-6, 1x10-12

Triceps Extension: 2x10 (none to failure)

Barbell Curl: 2x10 (none to failure)

[PFerrari]

Hard to say whether this is good because we don't know all of your training history. Without knowing that though my opinion is you should probably squat more than 1x per week. This is the exercise that uses the most musculature and therefore will help you burn the most calories to lose your excess fat. A lot of losing weight has to do with diet also. Consider reading the Nutrition forum and posting to Jordan if you haven't already.

[PrimalFish]

Ok thank you. I agree. Going to try and adjust.

[PrimalFish]

think im gonna change to:


Monday: SQUAT & DEADLIFT

Squat: 2x4-6, 1x10-12

Deadlift: 2x3-5

Abs: 3x10

Wednesday: BENCH PRESS & CHIN

Bench Press: 2x4-6, 1x10-12

Chin: 3x4-8

Dumbbell Row: 2x10

Friday: SQUAT & PRESS

Squat: 2x4-6, 1x10-12

Press: 2x4-6, 1x10-12

Triceps Extension: 2x10

Barbell Curl: 2x10

[Subsistence]

What was your bulking program, how were you progressing on it, what is your current height/weight/waist/body fat, and what are your lifts?

[Pole Position]

I would not perform so much work, and increase your calorie deficit.

I cut ~2kg in 3 weeks while maintaining strength with the following:

(Movement x Sets x Reps)
Squat 2-4 x 2-3
Bench 2-4 x 2-3
Deadlift 2-4 x 1-2

Deadlift 2-4 x 2-3
Bench 2-4 x 2-3
Squat 2-4 x 2-3

I performed a workout every 4 days. If you have more weight to lose I would then have one week at maintenance after 2-3 weeks while performing the same routine before returning to a large deficit for another 2-3 weeks.

[Harry Flashman]

Why wouldn't you do a proven programme instead of making your own? Especially since your goals are so non-specific.

My 'losing weight' routine is AxBxAxx:

A:
3x5 low-bar squats
2x5 bench
2x5 press
3xf chin-ups
2x5 power cleans

B:
3x5 low-bar squat
2x5 press
2x5 bench
3xf pull-ups
1x5 dead lifts

Started December 29th: I was 94.5 kgs then, and when I weighed myself this morning I was 88 kg. It works.

I want to keep it low volume/high intensity so the first set will be done to failure, the rest won't.

What's the rationale?

[Engineer_Guy]

Why wouldn't you do a proven programme instead of making your own? Especially since your goals are so non-specific.

My 'losing weight' routine is AxBxAxx:

A:
3x5 low-bar squats
2x5 bench
2x5 press
3xf chin-ups
2x5 power cleans

B:
3x5 low-bar squat
2x5 press
2x5 bench
3xf pull-ups
1x5 dead lifts

Started December 29th: I was 94.5 kgs then, and when I weighed myself this morning I was 88 kg. It works.
What's the rationale?

How is that a "proven program" other than it worked for you?

[Mahendra]

When I was trying to drop about 7-8 lbs, I lifted weights twice a week using 5/3/1. I did...

Day 1:
Squat - 5/3/1
Bench - 5/3/1
Power Cleans
Chin Ups

Day 2:
Deadlift - 5/3/1
Press - 5/3/1
Squats (5 sets of 5 @ 70%)
Dips

I did a couple of HIIT sessions during the week, along with some steady state cardio a few days.

My deadlift strength suffered by about 10lbs and my squat dropped by about 5lbs. Bench and Press stayed about the same, although it felt a lot harder. However, once I started eating normally again, I found that I was able to regain whatever strength I lost (while maintaining my weight) within about 3 weeks.

This is just what worked for me.

[PrimalFish]

I was doing SS. I'm 6'6, 235. 1 rep maxes: Squat 275, Deadlift 360, Bench 255, Press 160. I'm built odd and Benched for years without squatting.