Thread: 20% to 15% bf - how long?

Quote: Originally Posted by big All weeks should be working up to the prescribed rep max. Never walk in and try to lift your max without spending a good 10-20 mins+ (depending on your level) doing warm-up sets, which should be easy but gets the blood flowing and gets you accustomed to the weight. For example, if you bench 100kgx1, that probably means you can get about 5 reps with 85kg at a push. So your workout looks like this: 20kg (bar) x...

All weeks should be working up to the prescribed rep max. Never walk in and try to lift your max without spending a good 10-20 mins+ (depending on your level) doing warm-up sets, which should be easy but gets the blood flowing and gets you accustomed to the weight. For example, if you bench 100kgx1, that probably means you can get about 5 reps with 85kg at a push. So your workout looks like this: 20kg (bar) x lots x a couple of sets 40kg x 5...

Quote: Originally Posted by big Lower reps on the heavy main lift, and lighter on the assistance stuff. You get the best of both then. e.g: Chest/tris Bench (work up to a 5RM/3RM/1RM - rotate weekly) Incline DB press 2-3 sets of 8-12 Weighted dips 2-3 sets of 8-12 Skulls (optional) 2-3 sets of 8-12 AND OUT perfect for any1 at any level. people over complicate things far to much. if you dont make gains doing something like the above you aint...

good luck N2008, you can do it. I'm 40 as well, managed 25-14% in around 3-4 months. Hey Big, what is the reason for the 15-10% drop being easier?

I'm 40, having a hell of a fight to keep fat down. Started running every morning hoping it works, cycling carbs. On the upside no problem packing muscle on even on a reduced calorie diet. Good luck mate, gets harder as we age methinks. Nice info Big thanks.

good luck with this dude, are you going to keep a log?

Yeah, It's something like a 50 year old man has to excercise 3 times as much as a 25 year old man to get the same results.