looking for program recommendation to get me back on track.

Training Q&A [Moderated]
1

Since I’ve engaged in weight loss this year I’ve worked down from 136kg to 127.5kg currently, waist is 109cm so still plenty of trimming left to do. I know that fat loss happens in the kitchen, and so my training is all over the place, I’ve purchased the press and 3 day hypertrophy template and basically flaked out after week 4 or so because it feels like while I’m losing fat there’s not much point in bothering with a program since it feels like I’m chasing results that are very hard to achieve with a large calorie drop. However, I’ve kept basic principles in mind like increasing stress through volume and frequency to try and gain a bit of strength but given that my lifts haven’t improved (or regressed) since last Christmas, I’ve decided I’d like to ask for help and see what happens if I actually follow good advice.

My goal is to gain strength, with that in mind, given the calorie restriction and the fact that my programming has been a load of fluff this year, which program should I have a go at?

2

Hey Gary,

Thanks for this. I would do the Hypertrophy I or Powerbuilding 1 template (if you have some interest in the big 3). That said, I would expect you to be stronger and to carry more muscle 1 year from now if you commit to training consistently along with engaging in dietary habits that you can stick to.

-Jordan

1 Like
3

Hi Jordan, I’ll do Hypertrophy I.

I have roughly 30% body fat, so when I finish Hypertrophy I I don’t expect to be at the goal body comp, do I just keep repeating it until I stop being fat?

Thanks for your help.

4

In 10 weeks (Hypertrophy 1) you should have lost ~5-7% bodyweight and getting pretty close to your goal. I’d probably run PB I afterwards just for a change of pace.