High rep strength training to lose fat

Q: Your articles are really informative. I am 30 years old, 150 lbs, 6 ft. My problem is I have jelly like muscles around my chest and abdomen. Or too much fat. I am doing split workouts with three days of cardio.

In order to reduce fat, how many reps range do I need to perform?

Hope to hear from you soon.



My Answer- Well you have 2 issues: lack of muscle tone and excess fat. To get muscle tone, you have to use heavy weight, low reps. To lose fat, on the other hand, you have to use higher reps with low rest periods. So you have to use a wide variety of reps in order to get a better physique.

The other issue you have is that you’re doing cardio 3 times per week. At 6 feet, 150 lbs., you’re in need of muscle. You don’t need to do cardio, since the cardio is depleting your testosterone. If you want to lose fat, then use high rep strength training to lose fat. Higher reps (8-15+) coupled with low rest (30-90 seconds) will help you gain muscle and lose fat at the same time. Cardio just makes you lose muscle and makes you soft and “jelly-like.”

So use a wide variety of reps to get both muscle tone and fat loss.


Q: I have purchased and greatly enjoyed Volume One of your book series. Things had been going well until I aggravated tendonitis in my right elbow (I’m a classical musician and music teacher). I don’t want to stop lifting, nor do I want to be relegated to just cardio.

I have been doing lower body workouts. What do you think of training my upper left side to keep things going? My right arm should be better in a month, and I thought this would give some extra training to my non-dominant arm and side.

Thank you,


My Answer: It’s perfectly fine to focus on unilateral movements for the upper body. In fact, training your left side will lessen the effects of detraining your right side. In other words, you will not lose as much muscle or strength if you train unilaterally. So by all means keep training your left side while your right arm recovers.


Q: I am into book two and now wondering about training. You have many different programs to try. I did take down and put into an excel the hypertrophy routine you put in the book. Before I jump on in and try it out is this the one for me that you would suggest.

I am 40 and 210 just have some belly fat but have been training 5 -6 days a week for about 5 months consistently. So, if you could give me your thoughts it would be appreciated.

Thank You,


My Answer: Neo-Classical Bodybuilding has a chapter on Strength training for fat loss, so I suggest you follow that program for a few weeks to break you in for the Neo-Classical workouts. Although the Neo-Classical workouts were not meant specifically for fat loss, they are tough to do. If you watch your diet, then you should get ripped on the program.

So bottom line: follow the Building a Bigger Engine program for a few weeks, then switch to the Neo-Classical Bodybuilding workouts.




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