Workouts while cutting vs bulking shouldn’t really change…the diet changes not the workouts…you change the workouts and/or cut back on the volume (provided volume wasn’t out of control to begin with) and you are going to lose serious amounts of strength in the process. Don’t want ur bench to go down while cutting?? Keep B E N C H I N G. I’ve been cutting for a minute now and I can now deadlift MORE weight…Strength is a product of neural adaptation…not so much mesomorphic.
As for caloric intakes…that varies person to person dependant upon metabolism and current weight/BF % etc. Before you cut cals per say…clean them up. Make sure ur diet is full of good cals and not empty ones…then start cutting them back slowly until you start to lose that 1% of ur bodyweight a week and keep it there until it’s necessary to cut cals more to achieve the same desired result.
after my workout sessions i finish my targeted area with a failure-set ,ex. if im working on arms i end every session doing concentrated curls to failure, is that over-training my muscle or does it actually help
why HIIT is good ?? i do this without a good reason ? will it lose muscle ??
can i do it after weights which already depletes the glycogen in the muscles .
I never said that…because it’s completely false…there are tons of great workout programs that hit muscles more than once a week…push/pull/legs…upper/lower…full body routines… Elite fitness experts like mike boyle and alwyn cosgrove are completely against body part splits and working muscles only once per week. If you want to get REALLY technical then you can say that no muscle gets worked only once per week even during body part splits…for instance…shoulders get hit EVERY upper body workout…lower back is used during squats and deadlifts and every other exercise where you are using the lower back as a stabilizer…The body works as a whole regardless of how much a person tries to “isolate” muscles…
I don’t advocate against body part splits when put together correctly/optimally…but I will continue to switch between upper/lower splits and full body routines on a regular basis. While also switching between training for size and training for strength. I recommend you all do the same, so as to avoid a state of homeostasis.
I respectfully disagree. I’m an advocate of training splits, each bodypart once a week. Technically, what you said before about using stabalizer muscles in different workouts are true, I believe in direct training each bodypart once a week.
As for homeostasis, I avoid it by using different intensity techniques, supersets, triple supersets, slower reps, you know the drill. Just switch it up once in a while. I don’t really like switching between mass and strength training because both can be achieved at the same time.
But we’re all different, just do what works for you.
What can I do for my biceps? I did concentrated curls & regular curling (palms facing slightly away) and I did my sets & reps. They weren’t easy, but it’s 2 hrs later and they feel like they’re back to full strength with barely any sorenesss; size seems regular again.
I do HIIT in 30-second intervals. 30 secs on a casual pace, 30 seconds at 90% effort. I started at 5 mins per cardio exercise, increase one minute every week. HIIT really wears you out, so take caution.
Boxing can be cardio, but not the punching bag. That builds strength.
i actually just recently bought an issue of Men’s Health (May 2006 issue) and there’s a very informative article called "Inside The Muscle Laboratories" where Cosgrove explains why he prefers total body workouts done 3x a week over bodypart training.
here’s a section of the article:
"In multiple studies, researchers at the University of Texas Medical Branch in Galveston have reported that muscle-protein synthesis is elevated for up to 48 hours after a resistance-training session. So if you work out on Monday at 7 pm, your body is in muscle-growth mode until Wednesday at 7 pm. After 48 hours, though, the biological stimulus for your body to build new muscle returns to normal."
"The idea [behind bodypart training] is to divide the body into specific muscle groups, or body parts, and dedicate an entire session to working each individually. For example, you might perform excercises for your chest on Monday, your back on Tuesday, your shoulders on Wednesday, and so on. Even though you’re training daily, each muscle group is targeted only once a week. So, in essence, those muscles grow for just 2 days out of every 7. With total-body workouts, though, you work each muscle more often. ‘When you train a muscle three times a week, it spends more total time growing,’ says Cosgrove."
i was initially skeptical as bodypart training is pretty much bodybuilding dogma. however, i gave the article a thorough read and i must say, it’s probably one of the most sensible pieces i’ve ever read. it’s not to say that this is the only way to train, but certain goals require different methods of training.
i’ve been on Cosgrove’s routine for about 2 and a half weeks now, and i’ve never felt better. i have more energy, i’m considerably leaner and more muscular than when i was doing bodypart splits and my strength is the same, if not better.
Example being sprinting for 30 secs, then walking for another 30?
In the Army we do excersises called 30-60s, where you [sprint flat out for 30 secs, walk for 60 secs] repeat bracket. For a very long time.
Now 60-120s, that shit breaks you off when you flat out sprint for 60 secs.
Over where i am right now, i’ve cut my cardio down to gain mass. Also it’s toooooo hot to be outside running so you gotta do cardio early in the morning. But i think i might start doing 30-60s again. Those were one of my favorite excersises to do back in the training days.
I actually did not now how beneficial HIIT is. But 30-60s i will be doing now.
Haha the way people sprint is mad personal(as far as form). Everyone has their own sprinting form. That’s one of the little things i like about sprinting.
I can’t believe how much my biceps hove grown. I feel excited because I have never had biceps brachii that big And for the first time in some months, yesterday, I felt my biceps sored and every time I tried to do another curl thing, I felt like needles penetrating my bone humerus :S Is that normal? Is that a sign that I over trained over the weekend or that day?
A lot of people don’t know this…but lou ferigno did full body routines 3 times a week…When I start working at fitness together exclusively I will go to 2 a days full body routines 3x a week.
So I’ve been a longtime lurker in this thread, and now I’m finally getting off my butt to post a question. If I’m going to be using creatine for sure can I get away with using NO2 AND a thermogenic at the same time, or will they work against each other? I’ve been reading that they will work against each other, but I was wondering what some of you guys do. I’m going to be cutting, so I’m assuming I should hold off of the NO2 until I go back to bulking?
And for the first time in some months, yesterday, I felt my biceps sored and every time I tried to do another curl thing, I felt like needles penetrating my bone humerus :S Is that normal? Is that a sign that I over trained over the weekend or that day?
, what should i do …