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Thread: A guide to bulking/cutting general fitness

  1. #11
    Nosepicker1980 is offline Aspiring PUA
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    Default Re: A guide to bulking/cutting general fitness

    With your reference guide to workout terms thoroughly absorbed (or at least nearby for reference), the following workout routine has proven to myself and others to be the most time efficient effort/time invested for the results.
    Having a workout buddy can help to make the workouts more intense without compromising form or safety. inbox me if you want to know more about spotting to get more out of workouts or about workout partner etiquette.
    ALWAYS RESEARCH, CONSULT YOUR DOCTOR AND/OR GYM INSTRUCTOR BEFORE TAKING ON NEW EXERCISES.

    The Twice-A-Week Warrior Workout:
    This workout involves up to 50 minutes of workout time and is split into Upper and Lower Body sessions.
    Synopsis: For each major muscle group you will perform 5 sets of one exercise, with the last set incorporated into a 'Kill Set' with a different movement at a lower weight and higher reps.
    Goal: Set one, higher rep range and low weight helps to warm and prepare the muscle group. Sets two, three, and four increase the intensity and encourage blood flow to the muscle group. Set 5 is the highest intensity, perhaps 80-100% of total potential output, followed by kill set that burns out the muscle and triggers catalysts for muscle fibre tears.

    When deciding on your weight, calibrate. On the first day go very light and increase the weight per set only moderately. Do not get caught up in your amazing ability to defy gravity with your muscles, and KEEP YOUR EYE ON THE CLOCK WHEN YOU'RE ON YOUR REST BREAK! NOT THE BOOTY ON THE TREADMILL!

    Know this: The numbers are fake. They are for the guy in his 20's who has never been in the gym. All weights are meant to be an example of progression. Each workout's accomplishments should be written down and attempts to meet and exceed the prior workout's performance should be the goal. Start at your own pace, and start light. If you didn't get anything out of it, raise the weight again. Being superman can literally get you killed at the gym, and no one wants to see that.

    Sample Upper Body Workout:
    Chest:
    Dumbbell Benchpress: 12 reps at 20lbs each. Rest 1min. 10 reps at 30lbs each. Rest 1min. 8 reps at 40lbs each. Rest 1 min. 6 reps at 50lb each - no rest - immediately move to dumbbell flyes for 12 reps at 25lbs each
    Shoulders:
    Dumbbell Shoulder Press: 12 reps at 10lbs, Rest 1min. 10 reps at 12.5lbs, Rest 1min. 8 reps at 15lbs. Rest 1min. 6 Reps at 17.5lbs - no rest - immediately move to dumbbell side-raises 12 at 7.5 or 10lbs.
    Back:
    Seated cable row: 12reps at 30lbs, Rest 1min. 10 reps at 40lbs each. Rest 1min. 8 reps at 50lbs each. Rest 1 min. 6 reps at 60lb each - no rest - immediately move to Cable Lat Pull-downs for 12 reps at 30lbs each
    Triceps:
    Assisted Dips (counterweighted)
    12 reps at 20lbs Rest 1min. 10 reps at 30lbs Rest 1min. 8 reps at 40lbs. Rest 1 min. 6 reps at 50lb - no rest - immediately move to Overhead Dumbbell Curls for 12 reps at 10lbs each
    Biceps:
    Close-grip Barbell Raises:
    12 reps at 20lbs Rest 1min. 10 reps at 30lbs. Rest 1min. 8 reps at 40lbs. Rest 1 min. 6 reps at 50lb - no rest - immediately move to Alternating dumbbell hammer curls for 12 reps at 20-25lbs each

    Estimated Time: 50 Minutes

    Sample Lower Body Workout
    Quads:
    Seated Leg Press Machine: 12 reps at 50lbs. Rest 1min. 10 reps at 70lbs. Rest 1min. 8 reps at 90lbs. Rest 1 min. 6 reps at 110lb - no rest - immediately move to Leg Extensions for 12 reps at 25lbs for each leg
    Hamstring:
    Stiff-legged deadlifts: 12 reps at 50lbs. Rest 1min. 10 reps at 70lbs. Rest 1min. 8 reps at 90lbs. Rest 1 min. 6 reps at 110lb - no rest - immediately move to Leg curl machine for 12 reps at 25lbs for each leg.
    Calves:
    Raised 2-legged calf raises on smith machine:
    2 reps at 20lbs Rest 1min. 10 reps at 30lbs. Rest 1min. 8 reps at 40lbs. Rest 1 min. 6 reps at 50lb - no rest - immediately move to seated calf raises for 12 reps at 20-25lbs each

    Total Estimated time: 35 minutes


    This regimen should also incorporate cardiovascular activity on off-days, muscle soreness permitting. Also consider forearms, abs, and other supporting muscle groups (like inner and outer leg muscles and tendons) on off days.
    Stretching muscles should be done thoroughly at least one full day prior to exerting it while the muscle is fully recovered, and only to relieve occasional discomfort during DOMS (delayed onset muscle soreness).
    And I'm not kidding! Consult a trained professional before starting at the gym. Just man up and do it.

  2. #12
    konman's Avatar
    konman is offline PUA Forums Respected Contributor
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    Default Re: A guide to bulking/cutting general fitness

    Hey! I want to jump in and add that Creatine Monohydrate has been known to bulk up your look too. Your muscles retain water and dilute lactic acid so you can do more reps as well. I read that it helps recovery time for the same reason.

    I had a friend take it and say he started becoming incredibly thirst while on it, which would be from the water retention his body is adapting to.

    There are only a few supplements that undoubtedly show results like protein, fish oil, and creatine monohydrate so go look up how much you should be taking and check it out!

  3. #13
    Nosepicker1980 is offline Aspiring PUA
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    Default Re: A guide to bulking/cutting general fitness

    Quote Originally Posted by konman View Post
    Hey! I want to jump in and add that Creatine Monohydrate has been known to bulk up your look too. Your muscles retain water and dilute lactic acid so you can do more reps as well. I read that it helps recovery time for the same reason.
    I had a friend take it and say he started becoming incredibly thirst while on it, which would be from the water retention his body is adapting to.
    There are only a few supplements that undoubtedly show results like protein, fish oil, and creatine monohydrate so go look up how much you should be taking and check it out!
    Yup, Creatine Monohydrate is one of the few supplements that has sufficient testing to 'prove' benefits. But make sure you drink PLENTY OF WATER! It will dehydrate you as it technically increases your muscle fibers' ability to store water (which makes them appear larger and also increase output marginally). Follow the directions though, and don't pay extra for the packaging. Creatine Monohydrate is the same in all bottles.
    I have found Glutamine to be helpful in speeding up recovery/healing, which is found in powder and most red meats.
    Other supplements can be ignored as long as your regular diet includes enough protein, carbs, and fat to let your muscles grow. Protein is protein, shakes or otherwise, but your body will benefit more from real food than powder replacements.
    Stimulants can be useful but use with caution. If you're diet is lacking you can get headaches in the gym from overexertion or dehydration. Always have some carbs (bread, oatmeal, rice, pasta) an hour or so before the gym. Stims can increase output.
    NEVER EVER TAKE PAIN KILLERS FOR THE GYM. YOU CAN SERIOUSLY HURT YOURSELF AND NOT REALIZE IT!

  4. #14
    Crystallize is offline Aspiring PUA
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    Default Re: A guide to bulking/cutting general fitness

    I read through these and all the advise has been great and I want to add some quick points.

    Strength Vs Looks
    Power lifting increases strength. It is lower weights done about 5 sets of 3-8 reps of 80% 1 rep max(so heavy weight).
    Body building targets muscles by using less weight and increasing the volume you do exercises. So 3-4 sets of 8-16 reps. This allows you to focus on a specific muscle group. What I mean by that is while your lifting, say bench press your trying to lift using only your chest muscles, and eliminating your rear delts and triceps, it is easier to do this with less weights.

    Those are the facts, now here's what I do personally from experience.
    I do power lifting for my legs and arms, but bodybuilding for back and chest and shoulders. I never go to failure until my last rep. This allows me to lift a greater amount of volume and not get burnt out right away. I work out 4/5 times a week I recommend buying an i-pod or finding a workout partner to stay motivated. I had a few times where I didn't want to work out on a regular basis, but I've broke through that barrier and I'm 7 months in and becoming addicted.
    Happy Sarging

  5. #15
    ryanmatthews58 is offline Aspiring PUA
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    Default Re: A guide to bulking/cutting general fitness

    There is some really great info in this thread. When it comes to lifting and eating, the best advice I can give is to keep it simple.

    That helps me to stay lean year round.

  6. #16
    StealthyLothario's Avatar
    StealthyLothario is offline PUA Forums Respected Contributor
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    Default Re: A guide to bulking/cutting general fitness

    Calories in, calories out. Find what your maintenance is and eat 500-700 calories above if you're on a bulk, 300-500 calories less if you're on a cut. Several EMG studies have shown that a full-body 3x a week routine results in the longest amount of muscle synthesis throughout the week. If you're not Squatting 315, benching 225, and deadlifting 405 for reps, you should not be doing split workouts.
    Isolate. Escalate. Penetrate. Again and again.

    Fezz349 on Bodybuilding.com


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