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superposition

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  1. I'd say you have the right idea definitely, but I would suggest tweaking a few things. My own program is fairly similar: I lift full body 5 days a week (3 heavy glute, light upper focused and 2 light glute, heavy upper focused). If the glutes and shoulders are your area of concern then frequency definitely helps and you are right to include them like you have done on both days. First of all, I would suggest cutting out cardio (especially before your lift!) and assessing where you are at in terms of energy balance. Unless you want to do cardio for another specific reason, don't worry too much about it - focus on nutrition for fat loss. In your case I would think it is perfectly feasible to drop fat and build muscle simultaneously (ie body re-composition). And also - don't drop your calories low - there's really no need. You want to build a solid base so keep them as high as possible and from the sounds of it you haven't got much you want to lose. Try eating at maintenance for as long as possible whilst you start your training and see where you go from there. I'll just add here that you shouldn't obsess about seeing the scale go down - with a solid recomp. you might not lose 'weight'. Secondly, I'd recommend beginning with your glute specific exercises. For example, on heavy days I will start with hip thrusts using pyramid sets and throw in a couple of sets of heavy band hip thrusts. Then I opt for either deadlift or squat. I do assisted pullups in-between sets (which is the nice thing about full body training!). This is followed by all of the accessory moves and higher rep exercises/ band work. On lighter days I start with band hip thrusts again but with a focus on higher rep and burnout/ iso holds. I make sure I burn out the glutes after every workout using bands/ bodyweight. Activating the muscle properly, using heavy weight and also moderate and lower with higher reps is the key - find the exercises that activate your glutes/ delts the most and stick with those and keep progressing each week. And lastly, I would suggest warming up with foam rolling, activation exercises and light stretching. Make sure you really focus on the muscle you want to work on each exercise which honestly makes a huge difference!
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