Looking for a new routine for cutting

[22s]

Hey guys, HNY to you all!

Currently on the Wendler 5-3-1 and have one more month remaining before 'cutting season' commences.

Really don't want to be doing 5-3-1 on a calorie deficit (did it last year, not fun), and getting bored of the old routines I've done before, so does anyone have any workouts that they can recommend? Preferably a mix of power and hypertrophy, but happy to do hypertrophy dominant (not the other way around).

Workouts I have done before:

SL 5x5: http://stronglifts.com/stronglifts-5x5-beginner-st...

Layne Norton PHAT: http://www.simplyshredded.com/mega-feature-layne-n...

SAIS: http://www.bodybuilding.com/fun/jeff1.htm

Power Muscle Burn: http://www.muscleandstrength.com/workouts/4-day-po...

PHUL: http://www.muscleandstrength.com/workouts/phul-wor...

German Volume Training: http://www.bodybuilding.com/fun/luis13.htm

Viking 300: http://training.fitness.com/weight-training/more-3...

Anything new/fun/different welcome!

Cheers!

[Halb]

Two that I shall be doing.
For Feb.
https://www.t-nation.com/workouts/10000-swing-kett...
Possibly for March if I don't write my own.
http://www.defrancostraining.com/articles/38-artic...
http://www.elitefts.com/ws4sb/ws4sb.pdf

[smiffy180]

Something different I can think of:
You can either use it as a set or finisher

5 sets of 10+ reps same weight 8 second rest.

[22s]

Halb said:

Two that I shall be doing.
For Feb.
https://www.t-nation.com/workouts/10000-swing-kett...
Possibly for March if I don't write my own.
http://www.defrancostraining.com/articles/38-artic...
http://www.elitefts.com/ws4sb/ws4sb.pdf

They both look interesting - had a quick look over the WestSide and looks a bit high on the volume side for my liking, but will have a proper read later.

smiffy180 said:

Something different I can think of:
You can either use it as a set or finisher

5 sets of 10+ reps same weight 8 second rest.

Been looking into finishers after seeing Mike Rashid doing some - do you find any different in strength/size or does it just feel good to do a little extra at the end?

[JFReturns]

SS, how was he 5x5 workout? Did it deliver on its promises?

[22s]

JFReturns said:

SS, how was he 5x5 workout? Did it deliver on its promises?

I think it's the best beginner program out there and yes for me (and others I know) it definitely delivered. If you've lifted before then it might be a bit rudimentary, but it's great for getting technique down on the big lifts which has helped me immensely as I progressed.

It was on the 5x5 that I first packed on some real muscle and it was noticeable amount.

After a while I tweaked it for my own preferences and was doing 3 sets of 6-8 reps rather than the prescribed 5x5, but the premise of doing big lifts remains the same.

[smiffy180]

22s said:

een looking into finishers after seeing Mike Rashid doing some - do you find any different in strength/size or does it just feel good to do a little extra at the end?

I don't often do it, when someone approaches me asking similar I'll often get them to do this.
It certainly is a killer, use 50%+ of your 1RM-5RM to do it with and by the last set you'll be struggling especially if you do the 5 sets + strictly 8 sec rest period.

[SpunkyGlory]

OP which of those was your favourite workout? Both in terms of which one saw the best gains and which you enjoyed the most?

I've just finished 12 weeks of PHAT and was going to try GVT next but I like the look of the Power Muscle Burn routine. I think it's different enough from PHAT that I would see gains and it seems to hit more muscles than GVT.

[22s]

smiffy180 said:

I don't often do it, when someone approaches me asking similar I'll often get them to do this.
It certainly is a killer, use 50%+ of your 1RM-5RM to do it with and by the last set you'll be struggling especially if you do the 5 sets + strictly 8 sec rest period.

Sounds horrific, considering for 5-3-1 assistance I do 50% 1RM with a lot (lot) more than 8 seconds rest and I'm dying by the end!

Will give it a shot and report back (if I remember), cheers.

[22s]

SpunkyGlory said:

OP which of those was your favourite workout? Both in terms of which one saw the best gains and which you enjoyed the most?

I've just finished 12 weeks of PHAT and was going to try GVT next but I like the look of the Power Muscle Burn routine. I think it's different enough from PHAT that I would see gains and it seems to hit more muscles than GVT.

In terms of enjoyment, I would probably say the Power Muscle Burn, there's quite a lot of variety (as you've seen) and it's nice to cycle through numbers of reps so you have something light (at first!) at the end of the session. I always felt like I'd gone hard after a PMB sesh.

In terms of gains, my strength has increased most from the Wendler 5-3-1 Boring but Big by a country mile, fantastic routine: http://www.jimwendler.com/2013/05/boring-but-big/

In terms of size gains (not including StrongLifts 5x5 as I did that when I was first beginning so would naturally see biggest relative gains from that), I would probably in all honesty nothing particularly stands out (except that SAIS was the worst). I got bigger off of all of them, but with stuff like GVT and Wendler 5-3-1 my arms always get noticeably smaller, whereas on PHAT and PMB they got bigger (for obvious reasons). As an aside, I think the Spider curls in the PHAT routine are a relatively unknown but fantastic exercise.

I'll just quickly end on GVT as you mentioned it. I didn't really like it - it's so intense with so little variety between sets that I didn't find it enjoyable. I'm aware this sounds contradictory as Wendler has 8 sets of squat, 8 sets of bench etc each session, but the first three sets are different in terms of goals from the next five and mentally for me it feels like a different exercise.

Hope that helps, let me know if you have more Qs.

[SpunkyGlory]

That's really helpful thanks and pretty much supports what I was thinking, including how SAIS looked to be the routine I would be least likely to try. I'll give PMB a shot for a few weeks.

Sorry for the hi-jack.

[stew-S160]

Some good work out plans here. Just have to remember, as the OP obviously does, is to change it up from time to time as our bodies quickly adapt.

A good system to consider is this from Charles Staley- http://www.t-nation.com/training/escalating-densit...

[Halb]

http://www.pistonheads.com/gassing/topic.asp?h=0&a...

[22s]

Halb said:

Two that I shall be doing.
For Feb.
https://www.t-nation.com/workouts/10000-swing-kett...

Just did my first session of this. Did dips and used a 20kg KB.

Really nice to do something different, but the 50 rep sets are brutal. Think I might be slightly "underbelled" so will try with 22kg tomorrow.

Cheers again for the rec!

[Halb]

22s said:

Just did my first session of this. Did dips and used a 20kg KB.
Really nice to do something different, but the 50 rep sets are brutal. Think I might be slightly "underbelled" so will try with 22kg tomorrow.
Cheers again for the rec!

Brilliant, let me know how you do, and you doing 4 or 5 times a week?

[smiffy180]

22s said:

Just did my first session of this. Did dips and used a 20kg KB.

Really nice to do something different, but the 50 rep sets are brutal. Think I might be slightly "underbelled" so will try with 22kg tomorrow.

Cheers again for the rec!

Did you remember to do what I suggested?

[Vladimir]

Just run a lot.

[jimbobsimmonds]

I am currently cutting. Why do people change their routines? I stick doing the same sets at the same weight as t allows me too step in if I am significantly losing strength. I usually 8x3 and divide my workput to push day and pull days (kerp it simple) 3 times a week. What advantages could I get by changing?

[Halb]

jimbobsimmonds said:

I am currently cutting. Why do people change their routines? I stick doing the same sets at the same weight as t allows me too step in if I am significantly losing strength. I usually 8x3 and divide my workput to push day and pull days (kerp it simple) 3 times a week. What advantages could I get by changing?

You are happy to maintain? Elsewhere you mention making no gains since Easter. Does this mean to be bigger, faster, stronger? Do you want gains, or to stay the same?

[jimbobsimmonds]

Halb said:

jimbobsimmonds said:

I am currently cutting. Why do people change their routines? I stick doing the same sets at the same weight as t allows me too step in if I am significantly losing strength. I usually 8x3 and divide my workput to push day and pull days (kerp it simple) 3 times a week. What advantages could I get by changing?

You are happy to maintain? Elsewhere you mention making no gains since Easter. Does this mean to be bigger, faster, stronger? Do you want gains, or to stay the same?

Probably worded it wrong above, just re-read it and agree it doesn't make sense. What I was saying is my attempted workout routine hasnt significantly changed in 2 years. All that varies is the amount of weight, sets reps and exercises remain more or less the same. This time last year I was making good strength gains with a normal diet, this tailed off noyiceably around easter where I reached a strength plateau. Since then my weight has dropped around 6 or 7kgs but I have probably lost 5 per cent in all my lifts. Keeping my routine the same allows me to rougly see how much myscle is being built or lost by a direct gain or loss in strength. Over simplified a little I know but I like to keep going to the gym simple. Eat, move heavy things until your fed up, go home, eat, sleep then repeat.

as for what I want. As mentioned elsewhere I don't really find size or strength tricky (easy gainer?) If I eat enough food. I am quite happy with the size I am, if anything I wish my 'bust' would reduce as a big chest and broad back make finding clothes in an L tricky (XL is cut different gor fatties). I guess I would like some more visible torso definition as I have cut bf to 11 (give or take 2) but due to tough deposits/'loose skin' from childhood obedity its really very ticky for me to achieve. But that, along with minimal musvle wastage is the goal! 14 stone and relatively (not freakishly) lean is the optimum for a bloke of 5'10 in my eyes. Some want to get 'massive' and some want to get ripped to the point they make themselves skinny (I did that! Hard growing muscle back). I would be happy with a good tum at a relatively muscular but not 'massive' 14 stone...

p.s: any tips

Edited by jimbobsimmonds on Thursday 23 January 18:22