Feb 3, 2023
Rounding out the January series on improving strength, muscle mass, and physique for the skinny fat novice, Coach Robert and Trent lay out what the early intermediate phase tends to look like in terms of programming and body composition. After building a solid base of strength in a well-executed novice LP, the formerly skinny fat lifter has most likely gained an appreciable amount of muscle mass. An average sized male, 5'7" to 5'10", will weigh roughly 200lbs at this point, and should be squatting in the high 200's to mid 300's for a top set (perhaps even sets across), deadlifting the high 300's to low 400's, benching in the low 200's, and pressing over 135. Note those are rough numbers and genetics, anthropometry, and proficiency with technique can greatly influence those numbers up or down on any given lift.
Despite these considerable gains, many lifters find that they aren't as lean and defined as they wish to be, because the process of putting on that muscle mass brought some fat mass as well. This is a good time to consider a moderate cut in bodyweight, perhaps 10-15lbs for a 200lbs male, to lose body fat and bring out some definition. By keeping protein intake high during the process, the lifter can minimize muscle loss during the cut.
Depending on the lifter's goals, the early intermediate phase of training can be a good time to introduce variations of the main movements to address weak points in the musculature, and reduce systemic stress on the body during a cut. Exercises like the leg press, front squat, curls, tricep extensions, and dips can help a lifter bring up lagging parts of hte body that did not grow proportionately during the novice phase of training. As they are inherently less stressful than heavy compound lifts, particularly on the lower back, they are also good options to continue training when a caloric deficit causes fatigue.
The key point to intermediate training is this: decide what your goal is, and organize your training and food intake around that. Without a clear goal, your training won't have a clear direction, and you're likely to end up spinning your wheels. This also means that you can't have everything at once! If your goal is to lean out, you probably won't continue to improve your top end strength on the main barbell lifts. Likewise, if you're goal is to continue improving your 1RM's, you probably won't lean out because continued strength gains will require lots of food to support training. It is possible to have both in the long run, but it's a multi-phase process, so pick one goal and get after it!
Weights & Plates: https://weightsandplates.com
Robert Santana on Instagram: @the_robert_santana
Trent Jones: @marmalade_cream