Anyone had any experience with the Chris Whited workout on Bodybuilding.com?

Brocksterdanza

Im starting this today and am intrigued by it. I am in the process of trying to trim up and lose a little weight. This guys transformation over the 12 week period was incredible. I will be eating right at maintenance or a touch under during this process. The opening workout was tough today it ended up about 30 sets with the majority being supersets.

My question is, nowhere can i find the percentage of weight to be used during the process.... it is a 4x8-12 on most lifts... So am i to assume that it should be 75% 1RM?

My shoulders were destroyed after the lift and i have the summer to dedicate to it as i am a teacher and now we are off and i have access to our football weight room and stadium to run in.

THanks for any info you can give me folks!

RoxieDawn

Recomping takes a boat load of time and patience... You won't loose weight at maintenance..

As far as the 1RM start with 50% and if it too light move up to 60% or 70%/75%... this is up to you, your fitness and capabilities and moreover your form performing the lifting...

Brocksterdanza

I would ultimately like to lose about a pound a week so that I do all i can to keep what muscle i have and not keep the skinny fat look. When i lost all my weight originally with insanity and running, I lost a ton of muscle. Im doing all i can to keep that from happening.