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  1. #1
    M&S Power User Nicksix's Avatar
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    Default New workout suggestions?

    Hey guys,

    I've recently been doing Dougs 4 day split for about 13 weeks now and, as the title suggests, I'm looking for a new workout routine. I prefer a 3 day or 4 day split.
    Goal - maintaining muscle and strength while cutting fat.
    Obviously I will be doing cardio as well (5 times a week).

    Any suggestions would be great.
    Everything wrestling, BJJ, Muay Thai, Boxing & MMA.
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  2. #2
    Time To Rebound! LayzieBone085's Avatar
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    Lyle Generic Upper Lower
    West Side for Skinny Bastards
    5/3/1

    but if dougs is working why fix what aint broken?
    Team ScoobyPrep

  3. #3
    M&S Power User Nicksix's Avatar
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    Quote Originally Posted by LayzieBone085 View Post
    Lyle Generic Upper Lower
    West Side for Skinny Bastards
    5/3/1

    but if dougs is working why fix what aint broken?
    Thanks for the suggestions.
    Im looking for a new workout because of the length of time I've been doing D4DS, and it seems like my progress has slowed down a bit.
    Everything wrestling, BJJ, Muay Thai, Boxing & MMA.
    Full time Super Saiyan.

  4. #4
    Time To Rebound! LayzieBone085's Avatar
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    Default

    Take a deload (week off) and then come back and do it again.
    I would make sure your deficit is not too large, while cutting you will lose strength over a prolonged period of time.
    Team ScoobyPrep

  5. #5
    M&S Power User Nezzy's Avatar
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    Quote Originally Posted by Nicksix View Post
    Thanks for the suggestions.
    Im looking for a new workout because of the length of time I've been doing D4DS, and it seems like my progress has slowed down a bit.
    13 weeks is not a long period of time.

    Progress slows when you've got to the point in the program that it's working. You're past the adaptation phase and now into real gains. Push on.

    Also, you're cutting, progress is extremely unlikely, focus instead on not going backwards too fast. If you could gain strength whilst cutting, powerlifters would be lean.
    2013 Gym PRs
    Squat = 140kg ...... Deadlift = 180kg ...... Bench = 95kg
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    Squat = 162.5kg ...... Deadlift = 192.5kg ...... Bench = 105kg
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    Squat = 170kg ... Deadlift = No improvement ... Bench = No Improvement

  6. #6
    Moderator EKnight's Avatar
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    I once ran a routine for 8 years. Not ****ting you. 8 years. 13 weeks isn't long compared to that, but it's your world. I would say, though, that starting a cut with 5 days of cardio isn't something I'd advise.
    Donít chase the 1%, there is no magic training routine or diet thatís going to provide any measurable results over the basic principles for getting huge and strong: Train heavy, eat and sleep more.

 

 

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