Get lean and keep your strength
The most common mistake people make when they train to get lean and stay strong is they beat themselves up in the process.
It’s an obvious problem when you write it down on paper, or talk about it out-loud. What do people typically do here? Right, they slash calorie intake and start ramping up the conditioning workload, all at the expense of productive strength work. That’s how you get shredded, right? …No.
This is a shitty way of going about it, folks. We can do better.
I’ve made a few large shifts in body weight during my lifting career, the greatest of which was a drop of over 100 pounds in under a year (370 to 235). Let’s just say that I’ve fucked up plenty in the past, and now put some hard-won lessons into practice every day. In my humble opinion, you can get just what you’re after if you keep two things in mind under the barbell.
Do not forsake the heavy barbell!
What makes you stronger and more muscular? …Duh, lifting heavy barbells. That much is obvious. So, why do so many people abandon their reason when it comes time to drop some belly fat?
If you want to be strong, train to be strong, always. Just about every session, make sure you spend a lot of time moving heavy barbells efficiently and with lightening fast, maximal efforts. If you can move the barbell with speed, you’re likely not overdoing the volume.
This is your canary in the coal-mine. Slow down, and you now you’re going too hard. Reduce your volume. Stay fine-tuned, baby.
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2. Seek out the pump
The single biggest mistake I see new lifters make is they skip all the foundation work. I know you’ve been told that isolation is a dirty word. That the pump and how your muscles feel is not a worthy, functional training goal.
I get it, but if I may be brash, this is total bullshit. A small detail that is overlooked here is that, well, there’s not a world class lifter in the world who hasn’t spent countless hours building muscle mass and work capacity with assistance work.
After you do your main strength work, always carve out time for light, high repetition, low intensity “body building” style work. Two to 4 sets of 10 to 20 reps work nicely. Pick exercises that allow you to work and bring up key joints. Do this stuff daily and you’ll experience the difference it makes. I don’t care how tight your diet get’s, this stuff will keep you feel in good under those heavy barbells.
Pick a few, mix and match. Just remember to keep the intensity in check. You’re not training to be the next Mr. Olympia. You’r just trying to keep your body balanced and strong:
- Squats, lunges, step-ups, leg presses (you heard me right!).
- Dumbbell presses, push-ups, dips, wall walks in the handstand position.
- Straight legged deadlifts, keystone deadlifts, KB swings, good mornings, back raises, reverse-hypers, this shit is essential, folks.
- Arm extensions, curls of all varieties, multiple grip pull-ups/pulldowns (Again, you heard me).
- Weighted carries, sled push, sled drags
- On and on we could go.
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You can do anything you want, but just take care to go lighter then you think is necessary. It all goes back to speed. If you start feeling slow and shitty, something needs to be dialed in. There you go. You’re sure to have questions. So, fire away below.
Learn on
- 11 Tips to get the Body You Want. Guys click here, girls click here.
12 Responses to “Get lean and keep your strength”
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Hey Chris,
Just had a quick question that you didnt really touch on (and might be a whole new blog post all together) and that is more about eating to lose weight while maintaining strength. I am very similar body size and type to what you were last year. I am 6’2″ about 300lbs now. I primarily trained strength before finding crossfit last year. There are not a lot of resources out there for bigger dudes trying to gradually lose weight especially while trying to preserve the strength that we have worked years for. What kind of meal volume and frequency would you recommend to achieve basically what you have been doing the past year.
Thanks,
Dave
I love the question. I’m the same way! What say you Mr. Moore?
1. Keep carbs low, but eat plenty of great food. Under-eating will crush you.
2. Lift heavy, but keep the volume down. Strain, keep muscle, but avoid beat down sets. Less calories means you don’t have the recovery bandwidth for that.
3. For WODs, again, just move at high intensity for 20 minutes or so. DO NOT try to be a Crossfit Pro…Again, will crush you.
4. Sleep 9 hours a night. That alone causes fat to go away.
Best advice.
Chris,
Great article as I am currently just starting a weightlifting program for myself. I dropped a bunch of weight by cutting calories but I started excercising and eating better and that has helped level me out and have a more realistic lifestyle. Anyway as I start my weightlifting life how do I know how to program my work outs? I mostly pick a muscle group and perform 4 sets of lifts that target those areas and mix in some jump rope. I also run 2-3 times a week. My goal is to look great in a tank top and to be generally strong and fit. I do tend store more belly fat than anywhere else on my body. Is it worth targeting an area of the body? If so any tips? I know it’s vain but oh well
Thanks again Peace!
I hope you’ll get the body that you really wanted using the barbel. By the way, I truly enjoyed watching the video.
Lets say your doing 4×12 on bicep curls, when should it get hard?
Should you be moving relatively quickly through all the reps and sets or slowing down and really having to work on the last reps of the last few sets? Should you superset these assistance moves? Like in between sets of bicep curls could you be doing bent over rows or incline dumbbell bench? How many exercises can you lump together? What should the rest time look like between sets? Did I ask to many questions?? Thanks for your time and all your work.
That IS a lot to answer. In short, you can do all of that. Nothing is set in stone.
haha yeah I’m filled with questions. thanks man
1) fantasic read, valuable info – thank you!!
2) I’d just like to take this opportunity to say that I LOVE and MISS the Get Change podcast. I keep re-listening to all the old ones. Some of those episodes seriously influenced me and my mindset and approach to life, so I want to say thanks for that, and please bring it back!
Cheers
Tonight’s your lucky night
I’m doing a show.
I saw that on Instagram! Cannot. Wait. It’s going to be a glorious Saturday morning