Hey there. I am not a fan of those programs. They tend to favor a lot of cardio and muscle endurance vs power/strength. I prefer a good blend of everything vs too much of any one thing.

Also you are VERY low bf % as it is, no need for cardio circuit style routines...instead I would probably advise something like a good 5x5 or even hypertrophy to start shocking the muscles and forcing them to grow. Should you gain some fat %, you can begin to cut again after the bulk.

would a beginner be better off doing strength training compared to jumping straight into hypertrophy?

Yes...a beginner would be better suited for pure strength training to establish a good foundation

Link to your pure strength program :)?

rippetoe 3x5 (google it)

my progress = proof it works

Also, raynor, would you recommend steamed asparagus? That won't ruin most of the nutrients right? compared to boiled

This post was edited by MegaVovaN on Jun 26 2011 09:46pm

hey there can you help build a 5 day split with the Body parts as follow:

Monday: Legs
Tuesday: Chest
wednesday off
Thursday Back (cardio, abs)
Friday SHoulders
Saturday arms
Sunday Rest

sorry, hypertrophy&cutting

Hey there...please do not reply to other people's questions on here....this is to avoid confusion. You know better Voltan ;-)

also, as far as asparagus is concerned...yes steamed is better for maximum nutrients.

This post was edited by SKCRaynor on Jun 26 2011 10:39pm

I do not personally recommend riptoe's 3x5 for everyone, I personally find my 5x5 to be more effective.

http://forums.d2jsp.org/topic.php?t=21269614&f=60&p=345300636
5x5 plan

Hey man...

okay if you are doing a hyper+cutting combo...you would want the following (remember to keep these in the SAME ORDER that I give them to you)
All exercises will be 3 sets of failure reps, gradually INCREASING weight with each set. 20-30 seconds rest between sets unless specified otherwise.

Mon - Legs - BB Squats (5 sets, first 3 pyramid up in weight, second 2 will be breakdown failure rep format), DB lunges (keep weight the same here), Leg Press (1 minute rest here), leg extensions, laying leg curls
Tues - Chest - DB Bench Press (5 sets, first 3 pyramid up in weight, second 2 will be breakdown failure rep format), Incline DB Bench Press, Incline DB Flies, Cable Crossovers (7 reps high, 7 reps mid, 7 reps low - 21 reps at maximum possible weight with good form - 3 sets), pec deck (GOOD FORM), DB pullovers (focus on chest here), and if you don't feel fatigued enough...burn out with a failure set of incline pushups.
Weds - OFF
Thurs - Back/cardio/abs - Straight Leg Deadlift (5 sets, all 5 will pyramid up in weight, 1 minute rest between sets, try to maintain the 8-12 rep max weight range the whole time like 12-11-10-9-8), Bent over BB rows, Lat Pulldowns (close grip), Lawnmower Rows (GOOD FORM HERE!), Reverse Pec Deck, T-Bar Rows or seated cable rows to finish (close grip). Cardio = HIIT 20-30 mins, and abs = 20 mins ab instinct training (basically 20 mins of as many ab exercises at maximum capacity that you can do with as little rest as possible).
Fri - Shoulders - Seated Military Press (5 sets, first 3 pyramid up in weight, second 2 will breakdown failure rep format), DB Shoulder presses, DB front raises, DB lat raises, BB shrugs (5 sets, all pyramid up in weight, 30 seconds rest between sets, maintain 6-12 rep range w/ max weight possible for those reps), DB shrugs (good form!!).
Sat - Arms - Olympic bar preacher curl (3 sets pyramiding up with 30 seconds rest between sets, try to get into the 4-8 rep range with very slow decline and explosive incline), close-grip e-z bar curl, seated incline bench alternating db curls (good form!), straight-seated hammer curls (good form and slow decline), high cable curls (make sure you fail hard on the last set!!), Close grip weighted dips (5 sets of 8-12 reps maximum weight pyramiding up in weight with each set - 30-60 seconds rest between sets), tricep cable pulldowns (rope preferred or v-bar), laying skullcrushers, bent over DB tricep kickbacks, close grip smith bench press (make sure your hands are only about 4-7 inches apart and perform 3 sets of maximum weight for around 8-10 reps FAILING with each set!!!)
sun - REST


enjoy!