Programming for fat loss.

Training Q&A [Moderated]
1

BBM,

I am under the impression that your hypertrophy template is your preferred programmed for fat loss. I am curious why this is. I currently own the program and am wondering if it is the most optimal for fat loss and muscle retention and why? I only aim to loose about 8-12 pounds. I am 21 years of age, 32 inch waist, 190lbs, 6 feet tall and I’ve been training with barbells for about 2 years.

2

I don’t think it really matters much, but I do like that there’s extra volume and less emphasis placed upon getting as strong as humanly possible in a few arbitrary lifts.

Off hand, I believe there have been 2-3 other programming threads for you in the past few weeks- short enough to not quite get through those recommendations. Am I misremembering or is something else going on?

1 Like
3

Dr Feigenbaum,

I asked the following question in my original post:

BBM,

Firstly, I appreciate your previous response and I was planning to go about my training in the manner you mentioned above. Unfortunately i expirienced another tweak that lead to my symptoms returning. Since this incident I have found my way back into training the problematic movements, and I am training them back up with low intensities(12s) and RPE less than 8. Because I cannot train any deadlift or squat variants with adequate intensities for powerlifting at this time, I am considering transitioning to the hypertrophy template(which I own) to focus on hypertrophy and continues my rehabilitation process. I feel that it would ideal to shift my focus away from powerlifting as my supposed meet date is about 7 weeks out and I don’t feel that will be back to normal training much sooner than that. Do you think it would be more ideal to transition to the hypertrophy template or continue the rehabilitation whilst running out pl2?

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4

Yea I see that now on your previous post from ~ two weeks ago.

A few things:

  1. I don’t think that it matters whether you run hypertrophy or the strength template at this time, as I think either would be hard to do without specifically programming around the current tweak. This may require some guidance. On the other hand, if the symptoms are pretty much resolved, you might not need to do anything right now.
  2. Given that I don’t think any meets will be happening in the next 2 months, I’m not sure that I’d use that to influence my decision.
  3. In general, I think you should be squatting and deadlifting rather than avoiding those movements.

-Jordan

5

Dr Feigenbaum,

Thanks for your response. My pain has mostly dissipated, but only in the last week. I have been squatting and deadlifting but doing 12s as you reccomended @7-8 RPE. Considering my recent rate of recovery I was thinking it may be more optimal to switch over to hypertrophy in order to perform more movements, focus less on higher intensities, and focus more on hypertrophy. Does this make sense or would you reccomed tapering the intensity like you previously reccomended to get back to training the deadlift and squat for powerlifting?

6

Yea I don’t think pushing the intensity and driving up fatigue higher (with more volume) than present is the move for injury rehab. Rather, a gradual increase in RPE, e.g. from a top set @ RPE 6 one week to a top set @ 7 the next week would be the move.

So an example:

Week 1 12 @ 4, 12 @ 5, 12 @ 6
Week 2 12 @ 5, 12 @ 6, 12 @ 7
Week 3 10 @ 5, 10 @ 6, 10 @ 7

7

Thanks Dr. Feigenbaum