Magnus, just wanted to say this is basically what I’ve been doing, and I’m really enjoying it and experiencing results. A question, though-- what do you recommend if I want to lose fat while doing this workout? I was thinking cardio on off days or after the workout, shortening rest times in between sets, and of course reduce my calories and probably carbs.
For awhile, I was taking muscle milk, then I just stopped taking it, cuz I didn’t think I needed it. Other then that, I just take NO2 on leg days and benching days.
NO2 without any powder? Interesting.
Almost everyone I know goes powder PLUS something as opposed to without. And not just the dogmatic guys either, even Magnus takes powder right?
Damn, where’s romie and juicemonkey?
protein powder is damn near a necessity IMO. Granted I have clients that don’t drink protein shakes…but the ones that do are doing better.
You don’t need them all day long…but Post Workout shakes have evolved over the past few years and the list of their benefits is a long one indeed.
You can make the workouts more metabolic by shortening resting intervals, but don’t get crazy…30seconds to a minute is good. I like solid cardio sessions either on off days or seperate from the workouts by a few hours…never do cardio right before or after IMO.
And yes…the diet needs to be in check or what you do in the gym doesn’t really matter.
well it comes down to your diet. If you are so on point that you don’t need to supplement your diet to get the necessary EFA’s and so on…then no need for the extra. But for a lot of us that is easier said than done. I, for one, never eat fish…so fish oil caps are a good idea for me.
And Dr. Berardi is the nutrition man, not me. I don’t know shit compared to him.
What are some good ways to properly stretch out your biceps and calf muscles? I thought I was doing it right but apparently I wasn’t.
hey, can someone tell me about thermogenic fat burners? the pluses and minuses of thermogenics with and without stimulants.
thanks!
Does it REALLY not matter when (morning or night) you lift weights?
Nothing serious, mostly preference.
Whoa, that site has so many sections to it. :looney:
yea, that website and another i have in my favorites give awesome descriptions for different muscles, exercises, stretches…etc. i’d be doing some stuff totally wrong if it wasnt for them
Thanks.
most people don’t have overly tight biceps though lol. Can you extend ur arm?
I’ve been eating white rice or a bagel after my workouts for years, and I wanna try something different: how good is instant ramen for a post-workout? I haven’t eaten that stuff in nearly 2 decades. It has fat, and TONS of simple carbs, right?
New Work Out Routine
Here’s my new routine - I think most of it is ok except maybe back. Suggestions please - thanks.
Sunday Chest/Bi -
Incline dumbells 2 warm up sets and 3 x 6-12
Flat Barbell - 3 x 6 x 12
Cable flies - 3 x 6-12
Wide Grip Dips - 3 x 6-12
Seated one arm dumbell curls 3 x 8-12
Seated Preacher Curls 3 x 8-12
Standing Cable Curls 3 x 8-12
Monday Rest - Cardio 45 minutes
Tuesday - Shoulders/Tris
Dumbell military press 2 warm up sets and 3 x 6-12
cable shoulder flies 3 x 6-12
straight bar chin lifts 3 x 6-12
shoulder shrugs - bar or dumbells 3 x 6-12
Skull crushers - 3 x 6-12
behind head one dumbell press 3 x 6-12
rope pull downs 3 x 6-12
one set of dips to end it
Wednes Legs/Calves
squats - 2 warm ups and 3 x 6-12
lunges - 3 x 6-12
leg extension - 3 x 6-12
stiff legged deadlifts - 3 x 6-12
seated hamstring curls - 3 x 6-12
calve raises - 3 x 25+
Thurs - Off / Cardio for 45 minutes
Friday Back -
Bent over barbell rows - 2 warm up sets and 3 x 6-12
Lat pull downs - 3 x 6-12
leaning on pad rows - 3 x 6-12
High seated machine rows - 3 x 6-12
seated rows - 3 x 6-12
lat pull downs behind neck - 2 x 6- 12
Satursday off / Cardio
I’m on a cutting phase where I’m going for fat burning via some cardio and dieting while minimizing my muscle loss via resistance training. I’m going to stick to this routine for when I clean bulk up too except I’m going to up the caloric intake.
Duc
Edit - 6-12 reps because the last set if I feel if the first two are moderate in heaviness I would increase the weight just a little and try to hit 8 but if I get 6 then thats ok too. that’s my range for the last set only.
Eh, I’d bulk first then cut. That way, if you decide to cut again after the bulk, you’re already set to do it and won’t have be hung up about cutting a 2nd time.
I wonder if something is wrong with me. I went for a 20min run today, and within 2min of running my heart rate (measured by a Polar FS1 HR monitor) was up to like 175, and then during the last minute of the run, I busted into an all out sprint for 15 seconds, in which my heart rate shot up to 195, so I stopped considering that my supposed Max HR is 200 (I just turned 20 in August). Is this normal?
i dont really understand the rep scheme…6-12…that is a huge gap…with 6 you are pushing strength training and 8-12 is hypertrophy…i mean are you doing like 1 set is hypertrophy then the next set is for strength???
im outi
Roberth
I was 223 lbs I think more than 25% body ( Not sure cause I never did body fat measuring until 3 weeks ago ) fat in october of last year. My wife saw me and didn’t even know it was me cause I was so huge - anyway I’m now down to 193 lbs and 17% body fat and I’m going to keep on doing it until I reach a single digit percent body fat and then clean bulk up from there. I should be around 175 - 180 lbs for my goal.
I usually do 8 -12 reps for each set and keep it that way. The 6 is just in case I feel I can do it I do that on my last set if my first two feels moderate to me then I bump up the weight and hit 6 on the last set. Some people recommend 6-10 and others 8-12. 8-12 for hypertrophy and at least 6 on the last set. I think heat you are right - now that I look at my records I’ve been doing 8-12 not 6-12.
Duc
The fat has a high amount of trans fats, so I’d stay away from ramen for health reasons.
If you are talking right after working out, protein powder and dextrose is the way to go, then in another 45 minutes have a legit meal.
I usually have protein (maybe a egg omelet, some steak, a chicken breast or two, or a can of tuna) then for carbs, a yam, sweet potato, some wheat pasta, or steel cut oats.
If you really want noodles, Instead of ramen, I’d go for soba noodles, or some of those rice noodles they sell at the asian stores. Those cheapie ramen noodles are deep fried in transfats, plus the flavor pack is chock full of salt, msg, and other nasties.