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Workout Thread IV (pg. 102)
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| piggy |
Questions for you guys:
When trying to cut and lose fat, what should my workouts look like in terms of reps and sets?
Should I aim for high intensity or lower intensity?
When doing cardio (I like to run), is there an upper limit to how long I should run for? I want to minimize muscle loss as much as possible.
Thanks. :) |
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| Vlad |
| More reps, less weight. |
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| Vlad |
| Distal is definitely a better term to use for muscles because of anatomical position - using lateral as a term of position is poor for the biceps because in anatomical position, they are for the most part parallel to the midline. So yea... I used the wrong anatomical word. |
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| Orbax |
| quote: | Originally posted by piggy
Questions for you guys:
When trying to cut and lose fat, what should my workouts look like in terms of reps and sets?
Should I aim for high intensity or lower intensity?
When doing cardio (I like to run), is there an upper limit to how long I should run for? I want to minimize muscle loss as much as possible.
Thanks. :) |
the best way to lose weight is to work out freakin hard no matter what. reps and sets are for muscle volume and density, not for fat. Fat is made from calories taken in to calories burned.
The longer and harder you work out and the less you eat that gap becomes fat loss. Within reason of course, otherwise you just shut down and your body will go into clinched butthole mode and it wont let you work out or recover youll be a wreck. So work out hard and fix your diet! |
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| comefacethebass |
Well ohm boys, it's time for another update. I'm back from another week off and am stronger than before, which is good. Though I don't know if it's because of the week off or because of the tribulus+6-oxo I started taking. Oh well. Either way. Anyways, these next 8 weeks or so i've decided to pretty much completely revamp my entire workout schedule. Not that it wasn't working before, but i've been doing the same thing for a long time and my gains are beginning to suffer because of it. Plus there were some things I just needed to sort out and add, for example i'd just do shrugs and deadlifts on random days at the end of normal workouts. And i'd just take a day off whenever I felt like it. I don't like that skeem. So, here's the old workout schedule...
Day 1: Chest
Day 2: Shoulders
Day 3: Arms
Day 4: Back
Day 5: Legs
Day 6: rest and/or chest
Day 7: rest and/or chest or shoulders
Note: Reps and sets for the most part 10/8/6/4/4 on most exercises.
During the past week off, I had a lot of time to contemplate my workout and going to the gym while I wasn't allowed to do it anymore. My gains come at a crawl now, especially on bodyparts like chest that i've developed much more than others. And my squats are really embarassing even though I go all the way down unlike most people. I had to find a way to both help myself get better gains overall and put on some major squat strength. I figured it out. I found the box squat. You see, my quads are relatively stronger than the other squat muscles (posterior chain). I can go pretty heavy partial reps, but full rep squats get me. I broke my record on leg press the other day. But full squats just ing stay the same. I realized I needed to improve my posterior chain. That's where box squats come in. They really hammer your posterior chain (glutes, hams, lower back) if you do them correctly. In my mind I envisioned a new workout that would, in time, rocket my squat numbers by increasing the power of my posterior chain, making me able to push out of 'the hole' as they call it much easier. This is what I came up with.
Day 1: Back
Day 2: Legs
Day 3: Chest
Day 4: Shoulders
Day 5: Arms
Day 6: Box Squat/Deadlift/Shrugs
Day 7: Rest
[b]Note: Reps and sets will be 4-6 reps, heavy, 2-3 sets on every exercise except day 6 where I will go sets of 2 reps all day and about 8 sets.
As you can see I also modified my reps and weights to increase the intensity. Basically heavier weight less reps and sets. I borrowed this philosophy from the "Max OT" style of working out, which I also read about over my break. It's strength building, but also builds muscle since you can go up to 6 reps. Regardless I hope this new program will get me back on track. I just have to watch day 6 because I think I may be putting a bit much stress on my lower back but we'll see.
Oh, here's me now...
Srry no leg or backzorz. I'll show em to ya when they're worth looking at. :P |
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| piggy |
| quote: | Originally posted by Orbax
the best way to lose weight is to work out freakin hard no matter what. reps and sets are for muscle volume and density, not for fat. Fat is made from calories taken in to calories burned.
The longer and harder you work out and the less you eat that gap becomes fat loss. Within reason of course, otherwise you just shut down and your body will go into clinched butthole mode and it wont let you work out or recover youll be a wreck. So work out hard and fix your diet! |
So what workout structure improves muscle volume and muscle density?
While I'm trying to get rid of my body fat, it will be difficult to gain muscle mass at the same time correct? So is there a format that helps reduce muscle loss I guess is what I'm trying to say.
How much of a calorie deficit is within reason would you say? I was thinking of losing about 1 pound every 2 weeks. |
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| chach |
2300 calories a day would be ideal for cutting. also hiit cardio is the best you can do.
Im starting it this week i cant wait its gonna kick my ass |
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| Silky Johnson |
I didn't work out AT ALL last week!! Was so busy with work and cleaning house that I didn't have time.
I figure cleaning house was an alright substitute though...scrubbing the bloody ceilings/floors/walls/stairs.
At least I wasn't just sitting on my ass! :D |
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| chach |
| your place sounds fun :) |
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| Frenchie |
| comefacethebass, you seriously work out 7 days a week? I thought that wasn't good for you? |
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| Silky Johnson |
| Lol! It WILL be! |
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| chach |
| quote: | Originally posted by Frenchie
comefacethebass, you seriously work out 7 days a week? I thought that wasn't good for you? |
not really as long as (like he mentioned) you give your body at least a week of complete rest. |
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