I have tried a lot of exercises and programs before, then I found starting strength and it was an eye opener, but nutrition was lacking then I found barbell medicine with Jordan (total ego trip with that guy) then gray steel and then you Andy, great content man! Simple and to the point.
This video is meant for huge power lifters. None of these things on this list is really going to help me at all very much with maybe the exception of the diet part mid week, I already do a calorie deficit because my diet during the weekdays is light already but I still have to eat big dinner meals to keep up the protein count, is going to help me a bit I have a medium build and I just want to loose 8 lbs from 183lbs to 175 lbs. So basically I got to figure how to increase my cardio work outs for 6 weeks. So what I plan on doing is just 3 weeks of strength training with minor cardio workouts in between and for the fourth week a whole week of a cardio workout, I guess this the only way that I can loose the excess body fat is from more cardio training. From mid-July to late August to loose 8 lbs with a loss of 1.5 pounds a week is an achievable goal. I just started Starting Strength this month and I admit all my training days are light days and just starting by building up to my medium to heavy days.
Andy I've been out of the gym since the pandemic. I know I'll have to run NLP for several weeks before getting back into HLM. I'd like to lose 60 to 75 lbs and I'm wondering when it makes sense to start? Should just lose the weight and then resume training? Should I run LP and start afterwards?
Andy: I have been following linear progression programs (StrongLifts then Texas Method), but now am interested in spending some time cutting fat, and following a Heavy-Light-Medium program. My question is: would you recommend I still try to progress in weight each week on the big lifts (Squat, Deadlift, Bench)? Or simply try to hold on to my current strength levels for those lifts? (FWIW, I'm 44 years old).
Progress as you can, but know that as you cut weight, it's hard to hold onto strength. It can be done, but you'll have to be a bit flexible in your approach. For instance, if you have 5x5x300 planned on a given day, and it's just not in the tank, then reduce the weight down to 275-285 or whatever and get your reps in at whatever load you can handle.
Hi Andy, if I were training 3 days/week, would it be acceptable to put 2 days worth of carbs on the training days and then have the cheat meal on the weekend, making the 3 off days starch/carb free?
Best time to take carbs is the day before training. Replenishing glycogen is like a dripping tap. It takes 24 hours to fill. Once full, you will have the maximum energy to complete your workout, in particular a heavy one
This was very helpful. If you have someone who's past 400lbs, what is the upper limit of fat loss per week you'd want to see if that lifter also wants to minimize the impact of the weight loss on their strength gains?
A person can safely lose up to 1% of their BW per week, if necessary. Someone who's 400lbs is in an emergency weight loss situation and 1lb per week would be way too slow for them given the risks associated with weighing 400lbs. So they would be okay to lose as much as 4lbs per week down to about 300lbs and then switch to about 3lbs per week, and just keep tapering off the weight loss until they get to a healthy body weight for them. Keep in mind that I am not a doctor, and this hypothetical person should speak with a doctor before they start their weight loss program.
It's nothing too radical to eat 1/2 grams of carbs pr Ib og BW you say... haha i eat 3 g/Ib atm, to me it seems kind of radical. I know you allow for a cheat meal, but still 1/2 g/Ib is nothing
Yeah and it doesn't seem to add up. If I were eating 1g/lb protein, 1/2g/lb carbs and keeping my protein lean except for the last meal of the day it would be a starvation diet . Right now I'm eating fatty proteins for 2 of my meals per day and I still have room for 1.1g/lb protein and 1.3g/lb carbs while keeping a big enough deficit to lose 1.5 lb per week.
@@shawndejohn63 squats, deadlifts and bench moves forward with constant weight increase. Presses are stalled and i think to increase the volume and see what will happen
In its simplest form, weight training progression is a balance of four factors: Overload, recovery, adaptation, and detraining. As a novice on a full body routine (SS/SL/PHAT, etc) the detraining portion doesn't have a chance to develop because you're adding weight every session to every lift with the longest time between training stress being seventy-two hours. As an intermediate, you can't push hard enough to overload and then recover a muscle group in seventy-two hours; one week cycles are very common for intermediates. Having too long a period between training overload events can result in detraining, or losing strength. The purpose of a light day is to prevent that detraining and still allow for recovery.
That's pretty much what the Starting Strength Advanced Novice program is. It works really well for novices, but not as much for intermediates. If you're doing the Advanced Novice program, you shouldn't be cutting weight unless you have a serious health problem, but that should take priority.
Holy shit, Andy was a machine gunner. I was 0311 myself. Semper Fi Andy.
It ain't hard to pick out the real ones!
I was a 0331 in 1/5. I only meet fellow infantry guys on the internet. I'm usually surrounded by pogues at my work.
It's really cool of you to put this kind of quality content out there, Mr. Baker. Thanks for this!
Well done Andy. As usual, a simple and easy way to improve body composition while training for strength gains.
I have tried a lot of exercises and programs before, then I found starting strength and it was an eye opener, but nutrition was lacking then I found barbell medicine with Jordan (total ego trip with that guy) then gray steel and then you Andy, great content man! Simple and to the point.
Yes I find him very arrogant.
How is he an ego trip / arrogant?
Jordan who?
This video is meant for huge power lifters. None of these things on this list is really going to help me at all very much with maybe the exception of the diet part mid week, I already do a calorie deficit because my diet during the weekdays is light already but I still have to eat big dinner meals to keep up the protein count, is going to help me a bit I have a medium build and I just want to loose 8 lbs from 183lbs to 175 lbs. So basically I got to figure how to increase my cardio work outs for 6 weeks. So what I plan on doing is just 3 weeks of strength training with minor cardio workouts in between and for the fourth week a whole week of a cardio workout, I guess this the only way that I can loose the excess body fat is from more cardio training. From mid-July to late August to loose 8 lbs with a loss of 1.5 pounds a week is an achievable goal. I just started Starting Strength this month and I admit all my training days are light days and just starting by building up to my medium to heavy days.
Should accessory work be skipped? Ie an extra day for bodybuilding style lifts, chest flies etc
Wow great video keep up the good work a lot of great content...
Andy's arms are just blowing my mind. Golly. (good info as well)
I was looking for a video with 0 dislikes. This is the one. :O
Nope. There are 2 dislikes. Probably people who just dont cut :)
Really good advice!
very informative coach.
Andy I've been out of the gym since the pandemic. I know I'll have to run NLP for several weeks before getting back into HLM. I'd like to lose 60 to 75 lbs and I'm wondering when it makes sense to start? Should just lose the weight and then resume training? Should I run LP and start afterwards?
Andy: I have been following linear progression programs (StrongLifts then Texas Method), but now am interested in spending some time cutting fat, and following a Heavy-Light-Medium program. My question is: would you recommend I still try to progress in weight each week on the big lifts (Squat, Deadlift, Bench)? Or simply try to hold on to my current strength levels for those lifts? (FWIW, I'm 44 years old).
Progress as you can, but know that as you cut weight, it's hard to hold onto strength. It can be done, but you'll have to be a bit flexible in your approach. For instance, if you have 5x5x300 planned on a given day, and it's just not in the tank, then reduce the weight down to 275-285 or whatever and get your reps in at whatever load you can handle.
Makes sense. Thank you!
If the heavy day consists of triples/singles, is the cheat meal still recommended?
Hi Andy, if I were training 3 days/week, would it be acceptable to put 2 days worth of carbs on the training days and then have the cheat meal on the weekend, making the 3 off days starch/carb free?
Best time to take carbs is the day before training. Replenishing glycogen is like a dripping tap. It takes 24 hours to fill. Once full, you will have the maximum energy to complete your workout, in particular a heavy one
Whats the idea here about weight progression (on the bar, not the body)?
This was very helpful. If you have someone who's past 400lbs, what is the upper limit of fat loss per week you'd want to see if that lifter also wants to minimize the impact of the weight loss on their strength gains?
A person can safely lose up to 1% of their BW per week, if necessary. Someone who's 400lbs is in an emergency weight loss situation and 1lb per week would be way too slow for them given the risks associated with weighing 400lbs.
So they would be okay to lose as much as 4lbs per week down to about 300lbs and then switch to about 3lbs per week, and just keep tapering off the weight loss until they get to a healthy body weight for them. Keep in mind that I am not a doctor, and this hypothetical person should speak with a doctor before they start their weight loss program.
What do you mean by "safely lose" a certain amount of body weight? I have lost multiples of that in a week with no ill effect, so I'm curious.
He probably meant without sacrificing too much performance. If you loose weight too fast your performance will crash hard, you'll feel like shit...
It's nothing too radical to eat 1/2 grams of carbs pr Ib og BW you say... haha i eat 3 g/Ib atm, to me it seems kind of radical. I know you allow for a cheat meal, but still 1/2 g/Ib is nothing
Yeah and it doesn't seem to add up. If I were eating 1g/lb protein, 1/2g/lb carbs and keeping my protein lean except for the last meal of the day it would be a starvation diet .
Right now I'm eating fatty proteins for 2 of my meals per day and I still have room for 1.1g/lb protein and 1.3g/lb carbs while keeping a big enough deficit to lose 1.5 lb per week.
Why do you segregate fat and carbs at meals?
Strength & mass over 40 is the only program that helps increase my lifts while cutting.
Do you benefit from a lower training frequency?
@@shawndejohn63 squats, deadlifts and bench moves forward with constant weight increase. Presses are stalled and i think to increase the volume and see what will happen
@@TheGiarpiare u a gym newb? Or been lifting awhile?
audio sync. great content tho, will try this for my next cut.
Why H/L/M over H/L?
In its simplest form, weight training progression is a balance of four factors: Overload, recovery, adaptation, and detraining. As a novice on a full body routine (SS/SL/PHAT, etc) the detraining portion doesn't have a chance to develop because you're adding weight every session to every lift with the longest time between training stress being seventy-two hours.
As an intermediate, you can't push hard enough to overload and then recover a muscle group in seventy-two hours; one week cycles are very common for intermediates. Having too long a period between training overload events can result in detraining, or losing strength. The purpose of a light day is to prevent that detraining and still allow for recovery.
That's pretty much what the Starting Strength Advanced Novice program is. It works really well for novices, but not as much for intermediates. If you're doing the Advanced Novice program, you shouldn't be cutting weight unless you have a serious health problem, but that should take priority.
All 3 lifts in one day is taxing!!!
Eat more, rest more, take your high performance multivitamin.