FlawedGrunt
Well-known member
Hey guys!
Ive been stting on this Showtime cut diet plan book for a couple years now and never utilized it but it seems as though the basic premise is a low carb diet and a version of HST for 16 weeks. Now I am coming up on vacation in 14 weeks and I pretty much want to try and plan my workouts accordingly. For the last 8 weeks I have mostly been doing heavy weight (some days till failure) for 5-7 sets of 10 reps for about 4-6 exercises per body group (one body part per day).
Needless to say even with using lean gains/IF dieting protocol I have definitely managed to put on some mass and get leaner while only losing 8 lbs (at 220lbs), even though I look about as lean in the stomach as I normally would around 208-210.
The workout plan from Scivation goes something like this and I want to know what you guys think of this protocol as far as for either putting on a little size or at least retaining while I recomp up until my vacation
Mon- Chest
Tuesday - Legs
Wednesday - Back
Friday - Arms
Saturday - Back
Weeks 1-4 (Conditioning) (60 seconds between sets)
W1) Three to Four Sets of 15 Reps
W2) Goal is Increase weight but drop reps to 12
W3) Goal is to Increase weight but increase reps to 15
W4) Goal is to Increase weight but once again drop reps to 12
Weeks 5-8 (Growth/Strength) (60-90 seconds between sets)
W1) Rep range will be 5 sets of 10 reps
W2) Goal is Increase weight but you must get 5 sets of 8 reps
W3) Goal is Increase weight but you must get 5 sets of 6 reps
W4) Goal is Increase weight but you must get 6 sets of 8 reps
Weeks 9-12 (Stength/Growth) (120 seconds between sets)
W1 and W2) 5 to 6 sets of 4 reps
W2 and W3) Maintain weight but increase reps and sets to 6
Weeks 14-15 (Showtime) (60 seconds between sets)
W14) 3 to 4 sets of 15+ reps
W15) 2 to 4 sets of 20-25 reps
Now obviously I only have 13 weeks so I was thinking about dropping 1 week from each phase so I can do a few weeks of high reps 20+ with really nice slow controlled reps and muscle contractions the whole movement to get closer to the conditioned look.
Let me know what you guys think. I will stay on Lean gains and probably supplement with a few things DAA and Erase being one of them
Ive been stting on this Showtime cut diet plan book for a couple years now and never utilized it but it seems as though the basic premise is a low carb diet and a version of HST for 16 weeks. Now I am coming up on vacation in 14 weeks and I pretty much want to try and plan my workouts accordingly. For the last 8 weeks I have mostly been doing heavy weight (some days till failure) for 5-7 sets of 10 reps for about 4-6 exercises per body group (one body part per day).
Needless to say even with using lean gains/IF dieting protocol I have definitely managed to put on some mass and get leaner while only losing 8 lbs (at 220lbs), even though I look about as lean in the stomach as I normally would around 208-210.
The workout plan from Scivation goes something like this and I want to know what you guys think of this protocol as far as for either putting on a little size or at least retaining while I recomp up until my vacation
Mon- Chest
Tuesday - Legs
Wednesday - Back
Friday - Arms
Saturday - Back
Weeks 1-4 (Conditioning) (60 seconds between sets)
W1) Three to Four Sets of 15 Reps
W2) Goal is Increase weight but drop reps to 12
W3) Goal is to Increase weight but increase reps to 15
W4) Goal is to Increase weight but once again drop reps to 12
Weeks 5-8 (Growth/Strength) (60-90 seconds between sets)
W1) Rep range will be 5 sets of 10 reps
W2) Goal is Increase weight but you must get 5 sets of 8 reps
W3) Goal is Increase weight but you must get 5 sets of 6 reps
W4) Goal is Increase weight but you must get 6 sets of 8 reps
Weeks 9-12 (Stength/Growth) (120 seconds between sets)
W1 and W2) 5 to 6 sets of 4 reps
W2 and W3) Maintain weight but increase reps and sets to 6
Weeks 14-15 (Showtime) (60 seconds between sets)
W14) 3 to 4 sets of 15+ reps
W15) 2 to 4 sets of 20-25 reps
Now obviously I only have 13 weeks so I was thinking about dropping 1 week from each phase so I can do a few weeks of high reps 20+ with really nice slow controlled reps and muscle contractions the whole movement to get closer to the conditioned look.
Let me know what you guys think. I will stay on Lean gains and probably supplement with a few things DAA and Erase being one of them