So for the last 20 weeks or so I have been following the Wendler 5,3,1 program.
(learn more about Wendler 5,3,1==> here)
I love the simplicity of it and the fact that I don’t have to think of my day to day workouts.
I just figure out my percentages and strive to hit the weights.
Truth is though my results have been a little more then I wanted.
I have added a little too much mass to my chest and upper back.
You see all of my clothes are tailored to fit me and now some of my shirts the buttons around my chest are struggling to hold on.
This is not a good look.
You see I am already a bigger guy.
I weigh around 210 so I really have no intention of wanting to get any bigger then that.
Honestly it just makes getting nice clothes to fit a pain in the ass.
So for the next 8 weeks or so I am changing up my training.
I actually want to lose a little muscle in my chest and back.
So I am following Rusty Moore’s Visual Impact Phase III.
This is the phase were you focus on density and drop direct leg work.
Yes you read that correctly…
I am dropping deadlifts and squats from my program completely.
(I can here the gods cursing me now)
I will just be focussing on reps in the 2-3 rep range
This is training for myofibrillar hypertrophy.
I want to increase my muscle density while dropping more bodyfat.
So I am also going to be adding in 4 days a week of higher intensity cardio after my lifting sessions.
I will report back in a few weeks with my results.
In the meantime…
If you are already happy with your muscle and don’t want to get any bigger…
Or in some cases even lose a little bit of mass…