re: .

Right. CrossFit is a general fitness program.

Fwiw, I'm not saying running 3 miles will make you look like a marathoner any more than high intensity intervals will make you look like Michael Johnson.

The body types are the extreme examples of what shorter interval training and distance training will drive you towards in body composition. Both will help you cut fat, but higher intensity helps you build and maintain more muscle alongside.

For the question about looking ripped, higher intensity intervals are a more effective way of getting to the goal.

A study on incorporating intervals and corresponding increase in muscle:

LINK

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i get all that. but for many, they care about aesthetics and thats what he asked for.

your talking 100% about general fitness, thats not what the OP asked for.

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Aesthetics is also purely individual. What looks good to me might be different than looks good to you, or the OP, etc. It sounds like a strict bodybuilders physique is what looks good to you (definitely nothing wrong with that). I think when most guys think aesthetics though, they'd like to build some good muscle and have a little six pack for the summer. Not quite so intense.

Based on the measurements we know, the dude needs to lose some fat first and foremost. So diet is going to be key, but if he's killing it in the weight room, a little running isn't going to really hurt anything if that's what he likes to do. Maybe he likes to do sprints better, idk. Just saying he's not going to be losing any noticeable amount of muscle by jogging 6 miles a week.

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What kind of cardio would you recommend then

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HIIT training. I prefer Crossfit because I know it works if you are at a good box. But other HIIT training (bootcamp, Beach Body, P90X, etc.) can do the trick if your eating is in check.

Remember the old statement...... "you can't outrun a shitty diet". I didn't really see results in my body composition until I started adjust what I ate.

A major concern of CrossFit is it will rip your joints to shreds once you get tired or if you lack mobility.

yea doing crossfit with out proper mobility work and recovery will destroy you

He has 178 lbs of muscle and that's if his bf estimate is on. In way shape or form is he gonna have a Bodybuilding physique you keep talking about. At only 178 lbs of muscle and needing to lose a minimum of 55 lbs and prolly over 60 to have a 6 pack.

Granted he is new,but being in the deficit for as long as it's going to take to lose that weight, do you believe he is going to build much muscle? Because he isn't. So Bodybuilding physique isn't what we are discussing here. We are discussing holding onto as much muscle as possible because 178 lbs of muscle on 6'6 isnt much.

To not look rail thin he needs to hold on and even gain a little muscle while getting down below 12%.



Nobody said he couldn't run, but running 2-3 miles three or four times a week is not conducive to building or maintaining muscle. If he likes doing that fine, I already said that but it's not the best way. I laid out the best way above. Fasted walks and 2-3 hard conditioning sessions per week.

And your right Aesthetics is an opinion if muscle mass is too much. In this case it's not. It's also not debatable he has to lose a shite ton of fat. What you are talking about is below 12%. The more muse he loses in the process, the more weight he has to lose and sorry 180 even 190 is pretty damn thin at 6'6.

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A major concern of CrossFit is it will rip your joints to shreds once you get tired or if you lack mobility.

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any type of HIIT training or lifting without proper form or coaching is harmful to you. I have been in all types of gyms where people are doing the most idiotic things to themselves.

If you join a CrossFit box you should take some intro classes and check out the coaches.

People get injured bending over to pick up the paper. Be smart and ask lots of questions before you jump right in.

I would stick to a basic greyskull template as Greek god would be too much volume more than likely.

A simple template of

Week 1
Day 1
Press
Squat
Weighted Chins


Day 2
Bench
Deads
Close Grip pushups

Day 3
Press
Squat
Weighted chins


Week 2

Day1
Bench
Squat
Close Grip bench

Day 2
Press
Deads
Weighted chins

Day 3
Bench
Squat
Close Grip bench

Close Grip bench is optional.

With as much volume you are doing I would do two sets for each, 1 set of 5, one of 5+ except deadlifts just do one set of those.

Keep the volume low, bust your arse and add weight or reps every session. Read the greyskull thread for more info.

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Every box is different and while there are some horrible boxes, there are just as many who do it the right way. When you make negative comments and group an entire population into that category, it's just ignorant.

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Let me know when you can come up with a good reason to do 55 deadlifts for time. I just saw that in a workout in the CrossFit thread on this board. You want to talk about asking for an injury.