I got an email about resistance training, yesterday. My response was to say that I pretty much just go with my trainer. I also provided links to Art De Vany's workout and his essay on EvFit (PDF).

Upon further consideration, I came to a realization. I read lots and lots of stuff about different ways one can go about doing their training. Lots of 'em, I'd like to try. But right now, my goal is singular and focussed, which is to get somewhat ripped at <10% BF, and to do that I've got at least 20 more pounds of fat to shed.

OK. So what of the workouts? Here's what I realized, and it's kind of remarkable. When I began, last May, I was at 230 pounds. In the first couple of weeks of workouts, I went up to 236 or so, perfectly normal. Since then, I've shed weight down to around 206 or so. So, about 25 net pounds. Cool. Then, I realized the big important thing. I have pretty much doubled my strength during the year. Where I could barely get in 10×3 bench presses at 90 pounds, I can now easily do 10×4 at 165. In other areas, I'm doing 300% of what I began with.

So, what I'd say is that whatever you do, if you need to drop net pounds (more fat mass than the muscle you're going to build) make sure that in the whole scheme of things that you are not getting weaker. It's fine to have a crap workout — I sure have. But those should be offset by explosive ones. In total, you should be gaining strength, even while you are loosing net weight. That's what tells you you're on the right track.