One of the bummers associated with body-comp training is the concurrent loss of muscle, and therefore, strength. And while this outcome is partly dictated by physiology, it's also partly the fault of uninspired program design.
Typically, trainees engaging in "cutting" phases tend to ignore strength maintenance/development. There's really no logical reason for this error other than the fact that sometimes we all need an education in the obvious, and that's what this article's all about.
Now of course, some loss in lean-body mass is inevitable while dieting and/or pursuing body-composition training. However, it really is possible to maintain, and in some cases, even increase strength levels while stripping off unwanted body fat. One such creative solution to this problem is offered by a variant of Escalating Density Training which uses convergent phase cycling.
In essence, what we'll do is to position high-efficiency maximal strength loading sessions immediately prior to higher-volume training, which creates an intense demand on the metabolic and endocrine systems, thus triggering fat oxidation and muscular hypertrophy.
Later on, during a "mass" cycle, the strength you maintained will serve you well as you hit the weights hard and heavy.
Okay, enough of the introduction and self-indulgent sales-schtick for my (admittedly) super-cool training program. Let's get to the meat and potatoes.
Training frequency is three times per microcycle. In the example I provide here, a microcycle is one week. This may not exactly wet the palate of those of you who rely on their gym time for cross-gender observational analysis, but I'll assume that your training goals supersede your social needs for now.
Each workout consists of a "core" exercise, and a circuit. You'll use three core exercises and two circuits. It's actually pretty simple:
You'll select three multi-joint exercises that represent a large percentage of the body's total muscle mass with minimal redundancy. These will consitute your core exercises. One example might be the squat, pull-up and bench press. Another might be the deadlift, dips, and rows. In the example below, I use hang cleans, squats, and bench presses. You get the drift. (By the way, choose exercises that you can perform safely – this program can get pretty intense.) In addition to your three core exercises, you'll need to alternate between the following circuits.
Each circuit represents approximately half of the body's muscles. I designated muscle groups into the following two circuits (kind of like making two "piles" of muscle groups):
When choosing the exact circuit exercises to use, base your choices on eliminating weaknesses. For example, if your squats seem to be limited by poor low back strength, choose exercises that will be instrumental in addressing that weak link. If you're an athlete and/or physical performance is important, lean toward free weight exercises. If body comp is your only goal, machines are an acceptable choice. (I'll provide examples below in case you don't want to spend time figuring out which exercises to use in your circuits.)
The name "convergent phase training" (CPT) refers to the fact that there are two separate rhythms (or "phases") that converge on regular intervals – in this case, every two weeks. Here's a skeleton outline of the first two microcycles for the example I've provided here:
| Day | Core | Circuit |
|---|---|---|
| Monday | Clean | A |
| Wednesday | Bench | B |
| Friday | Squat | A |
| Day | Core | Circuit |
|---|---|---|
| Monday | Clean | B |
| Wednesday | Bench | A |
| Friday | Squat | B |
As you can see, what's cool about this cycle is that you'll train for a full two weeks without ever repeating the same workout. Yet at the same time, there is a significant amount of continuity, which is critical for strength maintenance.
Loading Parameters For Core Exercises: First perform 4-6 sets of 2-3 reps of your chosen core exercise, whether it be squats, deadlifts, pullovers, etc., using progressively heavier weights, until you reach 80% to 90% of your current 1RM for the exercise. This process should take 10-12 minutes depending on the exercise and how strong you are.
Next, set your stopwatch for 15 minutes and perform 10 singles of that same core exercise with your chosen working weight in the 15-minute PR (personal record) Zone. Rest only as long as absolutely necessary. Each time you repeat the same workout, try to beat the total number of singles you can achieve in the 15 Minute PR Zone. If you manage 12 or more reps in 15 minutes, increase the load by 5 percent the next time you repeat that workout and start over.
Just to be sure I made myself clear, I'll run that by you again. For your core exercises, whether they be bench presses, cleans, or squats, you'll begin by doing 4-6 sets of 2-3 reps. Then, you'll set a timer or stopwatch for 15 minutes. As it counts down, you'll do singles of that same core exercise. You'll do one rep, rest, and then do another until the timer starts beeping. If you've got enough gas to do 12 or more single reps in that 15 minute stretch, increase the weight by about 5% the next time around.
For those not yet familiar with EDT's unique loading parameters, here are the nuts and bolts:
(And Believe Me, This Hurts Me More Than It Does You!)
If you make it this far, I guarantee you'll meet the new year with a decidedly new and improved body! Keep in mind that the exercises I provided, while logical, are rather arbitrary. Feel free to substitute like movements as you please.
Now let's burn the fat and keep the muscle!
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