Quote:
Originally Posted by TXClimber
If you’re losing bodyweight you don’t have to worry about back/leg muscle.
This is something I’ve been pondering lately. Working more in strength intensities and rep ranges vs hypertrophy for lower body lifts. Main issue is systemic fatigue, but maybe we should simply pursue a maintenance volume of lower body exercises.
Could be something as little as 4-6 sets with 2-3 RiR at ~75% 1rm per week. Would keep overall fatigue down and maintain lower body strength.
I think my plan is similar but even lower intensity and volume than yours. Basically doing a set of bodyweight squat plus some mobility work and maybe 3 sets of trap bar deadlifts feels more than sufficient. No way I add weight to squats any time soon
Possibly like:
1x8 (50%, warmup)
1x6 60%
1x3-6 70-80%
the percents would be based on my estimated max with perfect form, upper back retraction etc
So maybe next workout like 155, 175, 195 and build up from there. Possibly a 4th set as part of the warmup.
I've always made pretty easy progress with deadlifts without going too hard, besides the period I was seriously PL and doing everything I could to push up the 1RM.
I will add 2 more exercises to the above workout too. Just not totally sure what they should be. I remember cotton recommended some more TRX movements. Alternatively there are cable chops and core movements as well as cable pulldowns for reps. The only thing I'm definitely avoiding is pressing besides the cable OHP
I wouldn't mind losing a little leg muscle but it's not a priority. Even without losing it I can drop to 10% and be low 150's. Gaining would be the fear