531 Krypteia vs Prep and Fat Loss

quote:

---

Anyone ran both of these programs? I’m going to attempt one of the two but the prep and fat loss looks interesting due to the assistance being more varied. Been run GreySkull again and I’m having trouble recovering from the intensity at the higher weights. Still would like to lean out but not specific lifting goals other than progress of some form. I ran the krypteia for about a month once before and enjoyed it but my knee acted up.

---

ime krypteia was actually better for fatloss when run correctly

but in the end 95% of fat loss is going to come from diet anyways so run which ever you think is best

quote:

---

Are they pretty equal in terms of just general conditioning and hypertrophy in your opinion?

---

i havent done the tonnage calcs but yea

but if you knee is hurting then banging away goblet squats on upper days plus squats on lower days aint the way to go imo. so i would prolly choose P&FL if i was you

it can do that, thats why exercise rotation is so important after initial novice stage

I’d went through multiple variants on all the lifts and some resets and a short time on the PPL from the power building book and had pretty good success with all of them. Just having some recovery troubles right now. That stint on krypteia helped quite a bit with it last year when I had the same issues really just wanting to get back to where I’m feeling good and not beat up.

im doing triumvirate with 5 pros right now. its just easy for me when life is really busy. 45min and im out. most of my assistance is just bw stuff

so
press/chins/dips

squat/db rdl/hanging leg raises

bench/ring rows/ring pushups

sumo dl/db reverse lunge/hanging leg raises

if you really wanted to narrow it down for recovery

press/bench stay the same but always bodyweight only

for Squats/DL you do reverse hypers or ghd and leg raises


i mean any of the templates or great, just depends on goals

Did the bench day from prep and fat loss yesterday and felt great, squat today wore me out pretty good. Nothing crazy but I was definitely tired at the end. The top set was 310 I think which wasn’t bad but the last couple sets at 245 wore me down. Should I adjust my training max or is this pretty normal? Took 35ish mins. For context last squat on GSLP last week was 310 for 8 on the top set

I lowered the TM for squat from 405 to 385. I use an app for 531 and I adjusted the other lifts down on it to represent the 85% TM but missed the squat. The FSL sets are more manageable when you actually do what Jim says lol. Trying to focus on good clean fast reps instead of moving more weight.