Muscle Size, Shape & Definition Workout
Workout Summary:
Advanced
Build Muscle
5
Split
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im going to start this workout next week, i want to get bigger and stay lean so how can i throw in cardio and abs. like should i do cardio on non training days, before i workout, or after i workout?
It is better to do cardio after you train with weights, if you perform it on training days. You can really do cardio any way that is convenient, on weight training days, or on days off.
Do abs and cardio after you work out! this is because fat is stored energy. So once you have workoutyou have used all your energy and to build abs you gotta rid of fat! he only other place your body will take the energy from.
Unless you want to deal with knee problems the rest of your life then don't do the leg portion of the workout. Leg extensions and seated calf raises will wreak absolute havoc on your knees. And if you don't believe me go do these exercises for a year and see how your knees begin to feel. Stick with squat, leg press, backwards lunges, lunges, front squat, and physio ball leg curls. None of these exercises will give you problems if performed properly and are much more natural movements.
Squats are equally bad, if not worse, for your knees than leg extensions, not to mention the stress it places on your back. Pretty much any heavy weight will place unwanted pressure on your knees and back, it's a matter of proper form ( like you said ) and knowing when to stop. Just think, when you run you place 3x your body weight in force on your entire leg. But,
Hey - I'm going to start this program this week. I'm a ripped 6'2" 170 (skinny build) Thai fighter. I don't want to do deadlifts because I hurt my back about 7 years ago doing them so I have avoided them since I returned. What do you recommand I replace it with?
Barbell rows are your best choice.
when it says perform rep count - to failure. What weight are you recommending we use, to rep till failure. Also what are reverse easy bar presses. the video that was linked from it displayed a seated barbell row.
Use as much weight as you can for the stated rep range. You want to fail withing the presented rep range.
Reverse easy bar presses use an EZ curl bar instead of a barbell. You perform the same motion as in the video, but using an EZ curl bar.
Im still a little confused, lets take chest for example. Decline smith press 2 set, 12 rep. So id be using weight were id be able to lift a max 12reps. flat dumbell press 4 sets 20 reps, so i use weight where i can lift a max of 20reps for each set. then incline dumbbell fly 3 sets to failure, i would use a weight where i would be failing at a number less than 12 and 20?
Also what grips should be used on the ez bar shoulder press exercise, inner or outter.
How many weeks/months would you recommend i do this workout for, i will be coming directly off 3months of p90x.
Thanks alot for your the help and advice
Hi Matt,
Yes, you are correct. You want to lift a weight on Decline Smith where the 12th rep was very tough. You might only hit 10 reps...that's ok. Try for 11 or 12 the next time. Then add weight.
For the press with the EZ bar, I believe a grip with your palms facing towards one another will feel more comfortable.
I would use this workout for 8 to 12 weeks or longer is you are making great progress.
Yes, the decline smith sets make sense to be, its the incline dumbbell fly set to failure that doesnt, I should use a weight where I am failing at a number higher or lower than the previous 2 exercise sets ( 12, 20 respectively).
How long of rests would you recommend during this training program,
thank you
I see what you're saying. I;m not sure what target number Troy wants you to shoot for with failure. I suggest contacting him via the forum:
http://www.muscleandstrength.com/authors/troy-a-dolfi.html
as far as rest, I recommend 2 minutes between sets, or longer for very taxing heavy work.
Bump this question. What percent of your 1rm should you use here. I can do 10 pds way more times than 100 pds.
Hi Bill,
As much weight as possible. Using good form, always push yourself on every set. When you can perform the recommended number of reps for a set, add weight.
You recommend rests of 2 min. between sets for this program, right! Abs on wht days?
Does reps to failure mean that I use a weight that follows the reps of the previous exercises within that muscle group. Ex.: Chest first set 12 reps, second set 20 reps therefore the third failure rep is between these two and for Shoulders (other ex) when only one exercise at 25 reps the other two exercise should be between the 22-25 range( these are failure reps). Is this how it works
Hi i was wondering, wot workout I shud use if I have bigger shoulder n smaller chest. I want to lose fat on my stomach n build n define everywhere else. Esp on my chest. would this workout help?
Hi Rikesh,
It is very difficult to build muscle while losing fat. I would recommend picking which goal is most important and focusing on that first. Often times, if you haven't mastered the art of muscle building, you risk losing muscle while trying to cut fat. This can result in you becoming skinnier, but also remaining flabby. What is your current height and weight?
Will to much cardio effect muscle growth
Not as long as you are eating enough to grow or gain weight.
Im 5'9 140 pounds and im trying to figure out how often i should work out i feel like i never get sore when i do workout,also im not to crazy about the lower body workouts because i dont have alot of machines to do some of the exercises i need some help with my routine i was gonna give this one a try but cant do some things because lack of equipment any help would be highly appreciated thanks.
Hi Vince,
I recommend trying to push yourself on every set of every workout. Try to perform more reps than you did the last time in the gym, and when you can add weight. If you are doing this, I wouldn't worry about muscle soreness.
Regarding exercises, which can't you perform at your gym?
hi, I'm thinking of giving this routine a try next week but i have a couple of cuestions about it...
1) i'm used to doing flat chest as my firs chest excersize, for being more of general chest excersize and then do specific excersizes, do you tthink i should follow the order as is shown here (decline first and then flat) or as i usually do...
2) where do yo guys recommend i should throw forearms...biceps day? and abs and cardio?
well...thanks guys
Hi Mike,
You could swap the order and do flat first. For forearms I would perform them after biceps. For abs, you can perform them after lifting on any of the training days. Cardio can be perform on off days, first thing in the morning on training days, or after lifting.
Hi, I was googling, all day, untill i found this workout program, and I think it's ideal for me, but I have a couple of Q`s, regarding to cardio workout and nutrition.
First of all im 195cm (6`5 feet), 106 Kg (233.2 lbs).Lot of my weight is fat, and im not satisfied with my current musculature, when I started with gym I had 98 Kg (215 lbs) fat and flabby.In the gym i gained about 7-8Kg of muscle mass, but i didn't loose much fat, as i was suplementing surplus of calories.
So i was wondering with this program, how to combine it with cardio: pre-workout post-workout, rest days, in the morning or afternoon? should I do sprints (high intensity training style), combine it with pushups, squats etc?
And I would like to hear your opinion on my nutrtition plan:
Low carb and fat diet, with 2500-3000 kcal daily, minimum of 120 protein, with lots of fiber.I will be suplementing my protein needs with help of whey isolate. (Dymantize ISO 100)
My goal as u can figure out from my kcal intake is to maintaine current weight and convert that fat weight into musscle as much as possible.
PS. Sorry for the bad English :(
Hi Vuk,
Regarding muscle retention, here is an article that will help:
http://www.muscleandstrength.com/articles/your-go-to-guide-for-cutting-f...
I wouldn't add in any pushups, etc. A good diet and hard training will best help you to reach your goals. You can then add in 3 to 5 days of cardio per week, either first thing in the morning, on off days or post-workout.
Let me know if you have questions.
can u gv me the link of Reverse EZ Bar Presses i m unable to find it plz....
http://www.muscleandstrength.com/exercises/reverse-grip-tricep-extension...
hello okay i am startig the gym again and i needsome help on a workout routine and i also need help on how togain weight i aim 5.6 and weight 140 what can i do to get big and strong but not loose it if i stop working out for a week
Hi Raymon,
To maximize muscle when lifting, always push yourself on every set. When you can perform the recommended number of reps for a set, add weight.
For diet, here are a couple of articles that will help:
https://www.muscleandstrength.com/articles/your-go-to-guide-to-gaining-m...
https://www.muscleandstrength.com/articles/how-to-create-a-bodybuilding-...
How many weeks should this 5 day split be used and what do you recommend after that is completed? Thanks
Hi AFM,
You could use this for 8 to 12 weeks or longer, depending on your goals. After it is completed...that will depend on if you are trying to build muscle. What are your primary goals?
ok im thinking about starting this routine next week.im 6'2 180.athletic build.not ribbed not very big.i am looking for a routine that will increase my muscle size while also creating the "chizzled sculpture" look.i want to be bigger but also very defined.is this the right toutine for me?.if so what should i do as for as eating and supplements.
thanx alot.
Hi Jack,
This workout can help you reach your goals. Here are some articles I recommend on eating:
https://www.muscleandstrength.com/articles/your-go-to-guide-to-gaining-m...
https://www.muscleandstrength.com/articles/how-to-create-a-bodybuilding-...
For supplements, I would start with protein powder, a quality multivitamin, and a fish oil supplement like Scivation Essential FA for general health. Whey protein is great first thing in the morning and post-workout. Casein protein is great in between meals and right before bed.
thanks alot steve.just what i needed to know
sory its me again one more question.is throwing in cardio going to take away from my muscle building?.when should i do my cardio?
Hi Jack,
Cardio won't prevent muscle building if you are eating properly, and enough to gain some weight. I recommend cardio first thing in the morning, on off days, or post-workout.
how are you steve, i am 5,8 176 pounds. i am not ripped but i sure have some abs showing. i really want to get ripped but at the same time i dont want to lose muscle i want to gain more muscle. i would like to know if this is a good work out to reach my goals. thank you
HAY Steve !!!!
i m a muslim and need a workout which fits my schedule during RAMDAAN ..bcz we should nt eat anything or drink..during day time (4am morning to 7pm evening...plz help me what workout ill be better for me during this month...
Hi Taswoor,
Most any muscle building workout on Muscle & Strength will serve you well. I recommend working out later in the day, so that when you are done it is close to the time when you can eat. It's not so much the workout, but the diet that will impact muscle gains and strength during this time. Eat when you can, and get plenty of protein and milk if possible.
thanx for the help so far.im beginning to understand.from your experience how much weight or muscle should i be putting on a month.im 18 6'2 180 eating 3500+ calories a day 200g protein and pushing myself during every single rep???..also this wont slow me down to much in fighting if i keep doing cardio.will my punches be more powerful?
Hi Jack,
Sounds like you are on the right track. As a beginner, you can gain about 15 pounds of muscle during your first year of intense lifting. So look for at least a pound gain each month, maybe more during the first several months. Strength training will definitely help with punching power.
hiiii
Well this is most effective workout and I want to thank you for sharing it........ (I need help mate mine legs are not too developed for leg schedule please suggest me another one please mate)
Thanks & Regards
student
Student,
I would add in barbell squats for legs. You will make great gains.
thanks mate it works [:D]
On day two legs where it says quads (2 full rotations) does that mean to repeat all the sets and reps in that section twice?
Hi Bill,
You are correct. Work your way through the exercises and sets, then go back and do it once again.
Holy crap that's 200 frickin presses!! I'm gonna die today.
lol i died just doing 1 rotation hopefully next time i do legs itll be better
Hey im looking for a workout that will make me look bigger and stronger. I dont want to be all bark and no bite. I am only at a 255 lb bench rigtht now. I use to bench 285 but i lost it over the summer. Will i be able to reach my goal of 320 lb bench by the end of the school year? I lost alot of strenght in every part of my body. So will this workout restore it?
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