{"id":15975,"date":"2026-07-17T19:28:38","date_gmt":"2026-07-17T12:28:38","guid":{"rendered":"https:\/\/loudhdtv.com\/?p=15975"},"modified":"2026-07-17T19:28:38","modified_gmt":"2026-07-17T12:28:38","slug":"you-want-to-get-leaner-heres-why-you-should-still-lift-heavy-things-tony-gentilcore","status":"publish","type":"post","link":"https:\/\/loudhdtv.com\/?p=15975","title":{"rendered":"You Want to Get Leaner. Here\u2019s Why You Should Still Lift Heavy Things \u2013 Tony Gentilcore"},"content":{"rendered":"<p><script async src=\"https:\/\/pagead2.googlesyndication.com\/pagead\/js\/adsbygoogle.js?client=ca-pub-3711241968723425\"\r\n     crossorigin=\"anonymous\"><\/script><br \/>\n<\/p>\n<div>\n<p>Since the movie<em> The Odyssey<\/em> is finally here it\u2019s inevitable we\u2019re going to be inundated with articles, interviews, and videos on how to get an Odysseus bod.<\/p>\n<p>Follow \u201cx\u201d routine, and you too can look like a Greek warrior\/Matt Damon.<\/p>\n<p>To be fair: I have nothing against said routines. Pretty much anything will get someone lean(er) if they stay consistent and not eat like a teenager.<\/p>\n<p>That said, I think one of the biggest mistakes people make when their goal is getting lean, is not placing a premium on <em>strength<\/em>.<\/p>\n<p>What inevitably ends up happening is someone will crank up their training volume (lots of high-rep sets compounded with endless amounts of cardio) in addition to hopping onto the Keto train.<\/p>\n<p>And while I\u2019m not here to say that that approach is fruitless (&lt;\u2014 ha, pun intended, dumb, or won\u2019t work \u2013 it <em>probably<\/em> will, for a stretch \u2013 I\u2019m also a realist, and have seen with my own eyes the same thing happen time and time and time again.<\/p>\n<h4>Which is\u2026(?)<\/h4>\n<p>A week, or two, or three (hell, maybe several) go by and you feel great. Your body fat is melting off, you can see some abs, and you can sense the inevitable influx of Tinder matches.<\/p>\n<p>And then, you know, you don\u2019t feel so hot.<\/p>\n<p>You\u2019re lethargic, you\u2019re cold, you\u2019re achy, and your motivation to train wanes.<\/p>\n<p>The high volume of training tethered with a low-calorie\/low carb diet begins to take its toll. You\u2019re starting to think that the reason Wolverine is so angry all the time isn\u2019t because he discovered some nefarious government conspiracy to turn him into a mutant and control his life.<\/p>\n<p>No, rather, the reason he\u2019s so angry all the time is \u2013 despite being ripped and the envy of fanboys everywhere \u2013 he\u2019s sick and tired of all the EMOM sets of burpees and he just <em><strong>WANTS\u2026SOME\u2026FUCKING\u2026CARBS<\/strong><\/em>.<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone  aligncenter\" src=\"https:\/\/media1.giphy.com\/media\/v1.Y2lkPTc5MGI3NjExZzZqMWt3cDh4YzdxaXY1eDU1c3N6anB3d2ttYTc3ZWVrdDk2YWM1biZlcD12MV9pbnRlcm5hbF9naWZfYnlfaWQmY3Q9Zw\/dl56IsYHiTXFu\/giphy.gif\" width=\"359\" height=\"202\"\/><\/p>\n<p style=\"text-align: center;\">via <a href=\"https:\/\/giphy.com\/gifs\/food-mean-girls-diet-dl56IsYHiTXFu\" target=\"_blank\" rel=\"noopener\">GIPHY<\/a><\/p>\n<p style=\"text-align: left;\">Again, to reiterate, this is NOT to insinuate that all the popular programs people follow to lose fat and get lean are a waste of time.<\/p>\n<p>However, what I <em><strong>am<\/strong><\/em> suggesting is a slight re-frame or paradigm shift.<\/p>\n<h3>What Makes Muscle, Keeps Muscle<\/h3>\n<p>Even if fat loss and getting lean is someone\u2019s goal, if they hire me as their coach I\u2019m still going to have them strength train.<\/p>\n<p>Maybe it\u2019s the dumb meathead strength coach in me talking, but I strongly feel the bulk of anyone\u2019s fat loss is going to stem from making dietary\/nutritional adjustments.<\/p>\n<p>Namely: Figuring out what strategy or approach will elicit a caloric deficit.<\/p>\n<p>This, of course, can be highly individual. Some people do well with Keto (although, I\u2019d argue most people who <em>think<\/em> they\u2019re doing Keto are really just following a low-carb diet), some do well with Paleo, some do well with Intermittent Fasting, some do well, with, I don\u2019t know, pick something.<\/p>\n<p>The point is, the main determining factor of whether or not a diet will actually \u201cstick\u201d is whether or not someone will follow through and stay consistent with it.<\/p>\n<p>Not to mention it should fit their lifestyle and goal(s).<\/p>\n<p>But I don\u2019t want to go down that rabbit hole of clusterfuckery. Too many mental gymnastics for me to deal with at this stage in the day.<\/p>\n<p>I do, however, want to pontificate and persuade you on the merits of STRENGTH TRAINING with regards to getting lean.<\/p>\n<p>While dieting the idea of strength training isn\u2019t so much to build <em>strength<\/em> as it is to MAINTAIN as much muscle as possible while in a caloric deficit. It\u2019s important to give the body the stimulus it needs to hold onto as much of it as possible during this time.<\/p>\n<p><strong><em>What makes muscle, keeps muscle.<\/em><\/strong><\/p>\n<p>And what accomplishes that is low(er)-rep, strength training.<\/p>\n<p><iframe loading=\"lazy\" title=\"Trap Bar Rear Foot Elevated Split Squat\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/YyidPyx5P30?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe><\/p>\n<p>Again (again), I\u2019m not saying incorporating things like density sets, finishers, circuits, HIIT style training, or anything in between doesn\u2019t have its place or serve a purpose; they all, indeed, can help expedite the process.<\/p>\n<p><em>[But this is also why I feel one\u2019s nutrition is going to be the main determinant when it comes to fat loss].<\/em><\/p>\n<p>All I\u2019m saying is, from my vantage point, people tend to place too much emphasis on all of the above protocols and unwittingly end up <em><strong>losing<\/strong> <\/em>muscle rather than keeping it.<\/p>\n<p>Many people (not all) end up becoming a smaller, weaker version of their original selves.<\/p>\n<p>I do not want this to happen, and I feel there\u2019s a simple way to prevent it.<\/p>\n<p>It doesn\u2019t have to be a complicated \u201cthing\u201d either. The obvious question, then, is how would I go about writing a program for someone in this situation?<\/p>\n<p>Easy.<\/p>\n<p>Have him or her hit a challenging set of 3-5 reps (maybe the occasional heavy single for more advanced lifters) a few times per week using the obvious exercises \u2013 think: deadlift, squat, bench press \u2013 and carry on with your traditional fat-loss programming self.<\/p>\n<h3>Example Muscle Maintaining Program (Not Fat Loss Program)<\/h3>\n<h4>Day 1<\/h4>\n<p>A. Work up to a challenging set of FIVE on a Squat Variation (Front, Back, Zercher, Anderson, Safety Bar Squat)<\/p>\n<p>B1. Same Squat Variation (same load you hit for 5 reps): 3\u00d73<br \/>B2. DB Bench Press: 3\u00d78<\/p>\n<p>C1. DB Romanian Deadlift<br \/>C2. Push-Ups<br \/>C3. Gripless FacePulls<\/p>\n<ul>\n<li>8-10 reps each, 10 Minute Density Circuit<\/li>\n<\/ul>\n<p>D1. 1-Legged Hip Thrust<br \/>D2. DB Curls<\/p>\n<ul>\n<li>10-15 reps each. 8 Minute Density Circuit<\/li>\n<\/ul>\n<h4>Day 2<\/h4>\n<p>A.\u00a0 Work up to a challenging set of FIVE on a Bench Variation (Regular, Close Grip, Decline, Incline, Larsen)<\/p>\n<p><iframe loading=\"lazy\" title=\"TonyGentilcore.com - Larsen Press\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/SoGELmLetv8?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe><\/p>\n<p>B1. Same Bench Variation (same load you hit for 5 reps): 3\u00d73<br \/>B2. 1-Arm DB Row: 3\u00d710\/arm<\/p>\n<p>C1. Goblet Squat<br \/>C2. Pull-Through<br \/>C3. Reverse Crunch<\/p>\n<ul>\n<li>8-10 reps each, 10 Minute Density Circuit<\/li>\n<\/ul>\n<p>D1. Prone, Incline Reverse Flye<br \/>D2. Tricep French Press<\/p>\n<ul>\n<li>10-15 reps each, 8 Minute Density Circuit<\/li>\n<\/ul>\n<h4>Day 3<\/h4>\n<p>A. Work up to a challenging set of FIVE on a Deadlift Variation (Conventional, Sumo, Trap Bar, Block Pull)<\/p>\n<p>B1. Same DL Variation (same load you hit for 5 reps): 3\u00d73<br \/>B2. 2-KB Racked Carry: 3\u00d730 yds<\/p>\n<p>C1. Chest Supported Row<br \/>C2. Goblet Reverse Lunge<br \/>C3. Band Reverse Flye Walkout<\/p>\n<p><iframe loading=\"lazy\" title=\"TonyGentilcore.com Band Reverse Flye Walkout\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/rWAWmNLxV04?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe><\/p>\n<ul>\n<li>8-10 reps each, 10 Minute Density Set.<\/li>\n<\/ul>\n<p>C1. 2-Arm Landmine Press OR DB Push Press<br \/>C2. Bodyweight Step-Ups<\/p>\n<ul>\n<li>10-15 reps each, 8 Minute Density Set<\/li>\n<\/ul>\n<h3>See?<\/h3>\n<p>Nothing crazy.<\/p>\n<p>This doesn\u2019t need to be more complicated than it has to be. We\u2019re not doing long-division here.<\/p>\n<p><strong>Keep\u2026.it\u2026.simple.<\/strong><\/p>\n<p>Work your ass off. But keep it simple.<\/p>\n<p>All these workouts can be completed in less than 60 minutes (including a warm-up).<\/p>\n<p>It\u2019s likely this approach is in stark contrast to what many are used to seeing when it comes to a fat-loss program; no tantric length, more is better, workout palooza.<\/p>\n<p>Assuming one\u2019s diet is in check, this approach is all that\u2019s needed to help <em><strong>keep muscle<\/strong><\/em>\u2026which should be the goal in the long-run anyway.<\/p>\n<\/p><\/div>\n<p><script async src=\"https:\/\/pagead2.googlesyndication.com\/pagead\/js\/adsbygoogle.js?client=ca-pub-3711241968723425\"\r\n     crossorigin=\"anonymous\"><\/script><br \/>\n<br \/><a href=\"https:\/\/tonygentilcore.com\/2026\/07\/you-want-to-get-leaner-heres-why-you-should-still-lift-heavy-things\/\">Source link <\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Since the movie The Odyssey is finally here it\u2019s inevitable we\u2019re going to be inundated with articles, interviews, and videos on how to get an Odysseus bod. Follow \u201cx\u201d routine, and you too can look like a Greek warrior\/Matt Damon. To be fair: I have nothing against said routines. Pretty much anything will get someone &hellip;<\/p>\n","protected":false},"author":3,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[5],"tags":[],"class_list":["post-15975","post","type-post","status-publish","format-standard","hentry","category-fitness"],"aioseo_notices":[],"aioseo_head":"\n\t\t<!-- All in One SEO 4.9.10 - aioseo.com -->\n\t<meta name=\"description\" content=\"Since the movie The Odyssey is finally here it\u2019s inevitable we\u2019re going to be inundated with articles, interviews, and videos on how to get an Odysseus bod.Follow \u201cx\u201d routine, and you too can look like a Greek warrior\/Matt Damon.To be fair: I have nothing against said routines. 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Here\u2019s Why You Should Still Lift Heavy Things \u2013 Tony Gentilcore - LOUDHDTV","og:description":"Since the movie The Odyssey is finally here it\u2019s inevitable we\u2019re going to be inundated with articles, interviews, and videos on how to get an Odysseus bod.Follow \u201cx\u201d routine, and you too can look like a Greek warrior\/Matt Damon.To be fair: I have nothing against said routines. Pretty much anything will get someone lean(er) if","og:url":"https:\/\/loudhdtv.com\/?p=15975","article:published_time":"2026-07-17T12:28:38+00:00","article:modified_time":"2026-07-17T12:28:38+00:00","twitter:card":"summary_large_image","twitter:title":"You Want to Get Leaner. 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