Here is the body style I want to achieve…
http://i18.photobucket.com/albums/b123/ReyReyRocks/AJ%20Styles/AJ.jpg
http://www.gerweck.net/ajstyles.jpg
I’m sure I can achieve this without supplements. I have no problem taking them, I just don’t wanna go crazy with it :wgrin:
Nvm, I guess I was picturing it wrong.
Gotcha, thanks.
What are compound exercises?
What are isolation exercises?
Compound exercises work a lot of muscle groups, isolation targets only one area.
Like bench press hits chest, shoulders, and triceps. Flys hit only pecs.
what are the big muscle group and the small muscle group ??
I don’t really understand the question, are you talking about muscles being grouped together while working out, or muscles being made of smaller sections?
I’ve been bulking for a while now, looking to start cutting.
I’ve tried searching the thread…
Anyone have any tips? Caloric intake, type/duration of cardio, etc? Do you keep lifting as you’re cutting, and if so, how much/what kind of lifts?
I’m thinking of aiming for losing 1% of my weight a week. I don’t know if this is right, but I’m thinking that I should be doing compound lifts (like I’ve been doing for bulking) as to stimulate the maximum amount of muscle, but that actual weight training sessions should be reduced to two, maybe three times per week, with the other days doing 30-45 minutes of cardio.
Does that sound about right? Should I be doing more/less cardio, more/less lifting, protein intake… and is boxing on a heavy bag good cardio for cutting?
Much thanks to all you guys-- I could be in better shape, but it’d definitely be a lot worse without this thread.
How many times should I do each muscle group a week? Right now I’m doing everything twice.
Mon & Fri - Biceps and chest
Tues & Thurs - Triceps and shoulders
Wed - Back and hammer curls
Is that alright? I’m considering following this til the end of June; each of those is probably at least 2 different exercises for each muscle.
Here’s what I’m doing right now:
Week 1
Mondays, Wednesdays, Fridays
Pushups:4x15
Situps: 4x15
Pullups: 3x10
Running
Monday 3 Miles
Tuesday 5 Miles
Thursday 4 Miles
Friday 3 Miles
Saturday 2 Miles
Swimming
4-5 Days per week
Week 1 swim 15 minutes straight
If you can’t get to a pool, ride a bike twice as long
Each week you’d either add 5 to each set or add a whole other set
You do each exercise without rest between each set, rotating through various
exercises like, 1 set pushups, 1 set situps, 1 set pullups, so on.
Week 13 would look something like this:
Mon Wed Fri
Pushups: 20x20
Situps: 20x20
Pullups: 4x10
Dips: 10x20
Run
Monday 6 Miles
Tuesday 6 Miles
Thursday 6 Miles
Friday 6 Miles
Saturday 6 miles
Swim continously for 75 minutes
I can run forever at my 6.5 mph pace, can run 5 miles in 45 minutes, but I can’t run 6 miles just yet every other day, the stress on my lower legs would be too great, one of those things you gotta build up. (though I am getting used to it)
Can do over 111 situps in 2 minutes (Navy standard testing) (yeah it’s low :p)
Can do 80 pushups in 2 minutes, but they’re sloppy (one reason I’m jumpstarting this stuff from the beginning)
Can run the mile and a half in 9:44 secs (for my age group that’s considered okay)
No need to do pullups, but I can do about 10.
For all of those exercises, I can’t do them back to back to back to back, so I want to build up the endurance really so I can keep going.
Done this before but I’m getting lazy, but can always whip myself back into it though.
i don’t know , i got advice from a trainer . my question is similar to soldier zero .
can i train 3 body parts in a day ?
each day you train 2 parts of the muscle , 1 of it is the big muscle group and the smaller muscle group .
Everything that I’ve read and researched says to do each muscle group only once a week, and that’s what people here have said as well. Previously, I was lifting every other day and hitting the same muscle groups once every 2 days. I think I was overtraining. I don’t do cardio regularly anymore, because I was losing too much weight too quickly. I play Pump It Up (like DDR), usually a couple of times a week for a couple of hours each session (which is a hell of a cardio workout). Now I do the following for the lifting:
Sun - Chest and Biceps: 3x8 incline bench, 3x8 biangular incline bench, 3x8 flys, 3x8 curls, 3x8 dumbbell curls, also 3x20 leg raises and 3x40 weighted crunches
Tues - Back and Triceps: 3x8 shoulder press, 3x8 biangular shoulder press, 3x8 rowing, 3x8 biangular rowing, 3x8 lat pulldown, 3x8 biangular lat pulldown, 3x8 triceps extension, 3x8 triceps type pulldown, also 3x20 leg raises and 3x40 weighted crunches
Thurs - Legs: 3x8 glut leg extension (3 sets each leg), 6x8 leg press type squats, 3x8 leg extensions hamstrings & quadriceps, 6x8 leg curls calves, 6x8 thigh crunches, also 3x20 leg raises and 3x40 weighted crunches
Another thing I started doing that helped me, from things I’ve read, was to start doing warm up sets. So I’ll do my first set for each lift with maybe half my regular weight, and then do a second increasing the weight to like 2/3 my regular weight. On the third set, I’ll use my real weight. After those muscles are warmed up, then I won’t do the warm up sets for subsequent lifts.
One thing I noticed from doing less lifting sessions, is that I’m able to be more intense and focused in my workouts. Also, my workouts don’t last longer than 30 - 45 minutes tops, which helps because since it’s not a marathon session, I’m able to give everything I have on each lift and be more productive. I also don’t dread going to the gym, and I’m not tired all the time like I was before. I’m also seeing results, so I’m happy.
Jim
400 pushups in 20 sets?! Isn’t that too much. 6 miles a day too O_O. Are you like a robot or something
I’ve found that when I make my workouts shorter, I enjoy it more. Yeah, I’m probably cheating myself, but if I hate what I’m doing, I stop doing it. So it’s a trade-off.
Anyway, it seems like 7 types of workout seems to be the way to go.
Like,
Pushup 3x8
Bench 3x8
some other 3x8
some other 3x8
some other 3x8
some other 3x8
some other 3x8
7 different things. Is that right? I’ve been doing this, and it keeps me happy.
TehNewGuy, let me correct myself here.
I think it was actually Starkist(whatever one that has that blue albacore tuna guy on it) and Bumblebee chunk light tuna.
something interesting ! When i was working at the UofA gym, my boss (who has a masters in health, and trains athletes) said that new studies show that working out opposing muscles groups (ex. bicepts + tricepts one day or chest + back another day) generates more muscles growth…
i found this interesting…
im outi
Roberth
Alright, so each one should be given its own individual day? 2 or 3 exercises enough?
My one thing is biceps. I can do concentrated curls (4 sets of 12) and feel my biceps pumped up a lot. The next day they’re slightly bigger, but I’m hardly sore.
Also, what do is best for straight bar curling?
Either:
A. Doing 4 sets of 12 with a weight I’m comfortable with.
OR
B. Rep the bar 5 times, add 5 lbs to each side and another 5 reps, do that again til I can’t do 5 reps. Then after I hit the maximum weight, take 5 lbs off each side and do 5 reps, do that until I’m left with just the bar and rep it 5 times.
I think B. is called burn out sets or something, not sure though, but I’m not sure which would be best to do for biceps.
Pretty simple - burn more calories than what you take in. You should keep lifting, and lift heavy. As you get more into your cutting cycle, you will inevitably get weaker. But keep lifting heavy.
As for me - I’m in a cutting cycle. Start weight is 215. Target weight was 200. I’m about 198-199. Still 4-5 weeks to go.
My routine is as follows:
Monday: Chest & Abs; 30 mins Cardio
Tuesday: Back (Biceps as part of compound), 5-15 mins HIIT Cardio (High Intensity Interval Training)
Wednesday: Legs & Abs
Thursday: Shoulders & Triceps, 5-15 HIIT Cardio
Friday: Biceps, Abs, anything I feel I need (wrists, forearms, blah blah), 5-15 HIIT Cardio
13 mins currently for HIIT, it increments by week. It also aids in preventing a plateau in weight loss.
I limit my lifting to about 30-45 mins a day, I don’t really need much more than that.
I estimate I probably burn about 3000 calories a day or so. I take in about 2000-2400. I keep my diet to just about poultry and fish, no-starch veggies and fruit on the weekdays and on Sunday. Saturday is my cheat day to eat whatever the hell I want, to help keep my metabolism high (by not letting it adjust to a lower caloric intake). On Sunday I tend to take in a bit more carbs than usual, but stick to chicken or fish usually. All in all, I say lower the carb intake, raise the protein/fat ratio a bit higher.
It’s worked for me so far - I’ve lost about on average 2.25 lbs a week. Hell, I might even make it to 190 if things turn out well! My strength is starting to weaken a tiny bit, but that’s to be expected in a cutting diet. In the end, you’ll wind up doing what works right for you. But in order to cut, I believe that both diet and excercise must work hand in hand.
Started Superdrol today. Tomorrow’s gonna be my first workout day since beginning, so I’m just gonna go to work and see how I feel. I’ll keep you guys updated.
My dosage:
10mg ED first week
20mg ED second week
20mg ED third week
I might bump up to 20mg in a few days if I don’t notice any visible sides. Gonna get my bp taken evey few days. 1g milk thistle ED and 1g hawthrone berry ED.
Nolva 40/30/20/10 for PCT, same deal as it always is.
Exactly what I was looking for, excellent. Just one thing about HIIT; how exactly are you doing it? From the research I’ve done it’s often recommended as sprinting->walking; in what proportions are you doing it?
Javi or anyone else, any thoughts on boxing as cardio?
i’m not so sure about weight training , help me out , i’m scared that my training could be done wrongly .
day 1 : back , traps and lats
day 2 : cardio
day 3 : chest
day 4 : biceps , shoulder and abs
day 5 : triceps and legs
day 6 and 7 : rest