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The Super Toning Training Routine

Average: 3.6 (150 votes)
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This intense routine, aimed at women, is a mix of stretching, cardio and resistance training designed to help you tone up and tighten up.

Workout Summary

Main Goal:
Build Muscle
Workout Type:
Split
Training Level:
Intermediate
Days Per Week:
5
Equipment Required:
Barbell, Bodyweight, Cables, Dumbbells
Target Gender:
Male & Female
Author:

Workout Description

 This routine is such that you must be prepared for hard training and you should ensure that your health is of such that you may embark on this type of routine. If you are not sure then seek medical advice before starting. If just starting out then you must cut the routine down until your level of fitness and level of resistance training is of such a level that you can complete all of this routine. If you are a beginner you should only complete 2 sets of the resistance training given below and only complete the first six minutes of the cardio routine and increasing week by week. Making sure that you complete the warm up, stretch, and cool down given below.

It is very important that you warm up before training, and after the warm up you should complete some muscle stretching, and cool down after your training routine.

Warm Up.

The first part of any training routine is the warm-up, it should increase the heart rate, blood pressure, oxygen consumption, dilate the blood vessels, increase elasticity of the active muscles, and increase the heat produced by the muscle groups to be used during exercise.

A proper warm-up consists of two phases:

  1. A graduated aerobic warm-up activity - This is a warm-up to get the blood flowing to the muscles. This also heats up the working muscles making them less prone to injury. Any aerobic activity done at the very low intensity can serve to warm-up the muscles, tendons, and ligaments.
  2. Stretching and flexibility – This is to be performed on the muscle groups you will be exercising during the cardiovascular activity. (An example would be a quadriceps stretch before bicycling).

The warm-up phase should last anywhere from 5 – 10 mins.

Cool Down

The purpose of a cool down is to slowly decrease the cardiovascular work and overall metabolism that were elevated during the cardiovascular activity. A cool down consists of slowing down the intensity level of the cardiovascular activity you are performing slowly. Stopping exercise suddenly can be dangerous. A cool down keeps the body circulating blood and keeps blood from pooling in the veins. A proper cool down should last about 5 – 10 min for each thirty minutes of exercise if the cardiovascular activity is performed for longer periods or is of higher intensity the cool down phase should last longer.

Stretching Before Training

Woman stretching Stretching before your training routine has positive effects on your posture and mobility, and can also reduce the risk of injury. Here is a list of basic stretching exercises.

Upper back stretch.

From a standing position, grasp a stationary object (such as a pole or exercise machine) with both hands. Bend the knees and sit back so that your arms are fully extended and supporting your weight. Shift your weight to the right to isolate the right portion of your latissimus muscle (side of back). Hold this position for 20 – 30 seconds, and then shift your weight to the left. Complete 1 – 3 repetitions.

Triceps stretch. (back of arm)

From a standing position, raise your right arm over your head. Bend your elbow so that your right hand is behind your head. With your left hand grasp your right wrist or elbow and pull it back as far as comfortably possible, pointing your right elbow toward the ceiling. Hold this position for 20 -30 seconds then repeat the process with your left arm. Complete 1 – 3 repetitions with each arm.

Chest stretch.

From a standing position, grasp a stationary object (such as a piece of exercise equipment or a pole) with your right hand. Your arm should be straight and roughly parallel to the ground. Slowly turn away from the object, allowing your arm to go as far behind the body as comfortably possible. Hold this position for 20 – 30 seconds, and then repeat the process with your left arm. Complete 1 – 3 repetitions on each side.

Shoulder stretch.

From a standing position, Grasp your right wrist or elbow with your left hand. Without turning your body, slowly pull your right arm across your torso as far as comfortably possible. Hold this position for 20 – 30 seconds, and then repeat the process with your left arm. Complete 1 – 3 repetitions with each arm.

Bicep stretch (front or arm).

From a standing position, extend your right arm forward with your palm facing up. Place your left palm underneath your right elbow. Slowly straighten your right arm as much as comfortably possible, pressing your elbow down into your left hand. Hold this position for 20 – 30 seconds, and then repeat the process with your left arm. Complete 1 – 3 repetitions with each arm.

Glute/Hamstring stretch (backside and back of leg).

Sit on the floor with your legs straight and slowly bend forward. Allow your hands to travel down along the line of your body as far as comfortably possible. When you feel an intense stretch in your hamstrings, (back of the leg) grab onto your legs and hold this position for 20 – 30 seconds. Complete 1 – 3 repetitions with each leg.

Quadriceps stretch (front of thigh).

From a standing position, grasp a stationary object (such as a pole or exercise machine) with your right hand. Bend your left knee and bring your left foot toward your backside. Grasp your left ankle or foot with your left hand and slowly lift your foot as high as comfortably possible. Hold this position for 20 – 30 seconds and then repeat on the other leg. Complete 1 – 3 repetitions on each leg.

Calf stretch (rear of lower leg).

From a standing position, grasp a stationary object (such as a piece of exercise equipment or pole) with both hands. Bend your right knee and bring your left leg behind your body as far as possible whilst keeping your feet flat on the floor. Slowly lean forward without lifting your left heel. Hold this position for 20 – 30 seconds then repeat the process for the left leg.

Abdominal stretch (stomach muscles).

From a standing position, place your hands on your sides and slowly lean back as far as comfortably possible. For added effect and to enhance the stretch on the oblique muscles, (muscles on upper side of waist) lean to your left and then to your right while performing this stretch. Complete 1 – 3 repetitions.

Resistance Training.

In the routine given below you will complete two to four sets of each exercise. You will finish all sets for each given exercise before moving onto the next exercise.

You must complete 8 – 10 reps (repetitions) for each exercise; this is the ideal amount of reps for muscle hypertrophy (tone). The reasons why we must complete this number of repetitions are:

  • Maximum growth can only be achieved by activating the full spectrum of muscle fibres, and a moderate rep scheme will accomplish this better than a low rep range or even a very high rep range. Both of the fast twitch and slow twitch muscle fibres are brought into play, and the time the muscle is under tension is long enough to work the muscles to their fullest potential.
  • Moderate reps have also been shown to maximise the release of various hormones, including testosterone and growth hormone. This is facilitated by the accrual of lactic acid. It has been shown that lactate promotes hormonal excitation, which then acts on the muscle cell to induce growth.
  • Moderate repetition has been shown to cause a distinct “pump” in the muscle in which your muscles fill up with blood. This not only provides a temporary fullness to your muscles, but also increases the hydration within muscle cells. Studies have demonstrated that a hydrated cell stimulates protein synthesis and inhibits protein breakdown (proteolysis). Therefore muscles will be provided with the raw materials to lay down new contractile proteins, which is the primary basis for muscle growth.

In relation to the overload principle, the weight you choose must be heavy enough that the last few reps must be a struggle, and you may not be able to complete all the reps, therefore if you are able to complete the full amount of reps quite easily then the weight is to light. If you are not able to complete at least eight reps then the weight is too heavy and must be dropped. It may take you a couple of sessions to get the weights right.

Rests between sets will be 60 – 90 seconds between sets, this has been proven to be sufficient so that you can be strong on the next sets whilst keep your anabolic levels high.

The workouts given below should not be done on consecutive days but ideally on a Mon, Wed and Friday. The days in between will be days that cardiovascular training will be done (details given below).

Workout 1. Shoulders, Biceps and Triceps.

Workout 1 - Shoulders, Biceps and Triceps
Shoulders, Biceps and Triceps
Exercise Sets Reps
Dumbell Shoulder Press 4 8 – 10 reps
Cable Upright Row 3 8 – 10 reps
Dumbell Rear Delt Raise 3 8 – 10 reps
One Arm Cable Curl 3 8 – 10 reps
Barbell Curl 2 8 – 10 reps
Dumbell Concentration Curl 2 8 – 10 reps
Dumbell Triceps Kickbacks 3 8 – 10 reps
One-Arm Dumbell Triceps Ext 3 8 – 10 reps
One-Arm Reverse Pushdown 2 8 – 10 reps

Workout 2: Thighs, Hamstrings and Calves.

Workout 2 - Thighs, Hamstrings and Calves
Thighs, Hamstrings and Calves
Exercise Sets Reps
Barbell Squat 4 8 – 10 reps
Leg Extension 3 8 – 10 reps
Dumbell Side Lunge 3 8 – 10 reps
Dumbell Stiff-leg Deadlift 3 8 – 10 reps
Lying Leg Curl 3 8 – 10 reps
Cable Abductor Raise 3 8 – 10 reps
Standing Calf Raise 3 8 – 10 reps

Workout 3: Chest, Back and Abdominals.

Workout 3 - Chest, Back and Abdominals
Chest, Back and Abdominals
Exercise Sets Reps
Barbell Incline Press 4 8 – 10 reps
Dumbell Flat Press 3 8 – 10 reps
Dumbell Incline Fly 3 8 – 10 reps
Reverse Lat Pulldown 4 8 – 10 reps
One-Arm Dumbell Row 3 8 – 10 reps
Dumbell Pullover 3 8 – 10 reps
Cable Weighted Crunch 3 8 – 10 reps
Leg Raises 3 8 – 10 reps

Week 2. Will focus on the development of muscle tone and muscular endurance. We are altering the reps/rest intervals this week which will initiate a heightened fat-burning effect from the workout.

Sets: You will perform 3 sets of each exercise.

Reps: 15 – 20 per set

Rest: 30 seconds only between sets.

Week 3. This week we revert back to the same workout as given for week 1. But on the last set of each exercise we are going to do a “drop-set” this means that on the last set of each exercise once you have completed the given number of reps you will reduce the weight down about 30% and complete as many reps as you can to failure. Example would be if you were doing say Dumbell Press for chest and you were using 10kg dumbell once you had completed your last repetition on the last set you would put that weight down and immediately pick up 3kg dumbbells and continue with this weight until you could not complete any more repetitions. Then you would move onto the next exercise.

Reps: 8 – 10 reps, with drop set on last set.

Rest: 60 – 90 seconds.

You will complete this routine for a total of nine weeks before the exercises will need to be changed to different exercises to shock the body.

Cardiovascular Training.

A single half hour session of cardio, can burn hundreds of extra calories during the performance of your session. And also after the session there are also more fat burning effects for up to several hours. The body’s cellular furnace expands in size and number and the aerobic enzymes increase in quantity which also accelerates the fat burning process. Over a period these factors allow your body to rely more on utilizing fat rather than glycogen (carbohydrates) for fuel helping you obtain and sustain long term weight management. Cardio training also improves muscular endurance. When you lift weights, your body converts glucose into the high-energy compound ATP to fuel exercise performance. During this conversion process, lactic acid is produced and rapidly accumulates in your muscles as you train. When lactic acid builds up past a certain point, you experience an intense burning sensation in the muscles. The burn becomes so strong that it impedes your ability to achieve a muscular contraction; at that point you simply cannot continue to train. However, by increasing aerobic capacity, your cardiovascular system becomes more efficient at delivering oxygen to the working muscles. This helps to increase your lactic acid threshold, and thereby delays the onset of lactic acid build up. The net result is a greater capacity to train at a high level of intensity. Cardio training will also enhance muscular recuperation. Aerobic exercise helps to expand your network of capillaries-the tiny blood vessels that allow nutrients such as protein and carbohydrates to be absorbed into body tissues. The more capillaries that you have, the more efficient the body becomes in using these nutrients for muscular repair. Capillaries also help to clear waste products, particularly carbon dioxide, from the food burning process, further enhancing the nutrient delivery system. This accelerates the rate at which the muscles are able to get the nutrients needed for recuperation, helping to improve your workouts and to speed recovery.

 There are two basic factors that influence the fat-burning effects of cardio: duration and intensity (how long and how hard you train). For any given level of calories burned, these factors have an inverse relationship: if you train harder, then you don’t have to train as long; if you train longer, then you don’t have to train as hard. However, it has been shown that a specific type of cardio known as interval training provides significant benefits over steady state exercise. For one, interval training is extremely time efficient, allowing you to complete a training workout in half the time of a normal cardio workout, and is more effective at burning fat.

Your cardio workout will therefore be of an interval training routine, during the high-intensity interval you will train for one minute at a level that exceeds your lactate threshold. This will be followed by a lower-intensity interval of between 1 and 4 minutes, where your body has a chance to clear lactic acid from the blood and replenish oxygen stores. This cycle will be repeated multiple times over the course of your cardio workout, and allow you to burn in excess of 300 calories in just 30 mins.

You will monitor the intensity of intervals using a rate of perceived exertion (RPE). This is a measure of how hard you feel when you are training, taking into account the physical sensations you experience during your workout, including increases in hear rate, breathing rate, and sweating. The RPE is rated using an incremental scale ranging from one to ten, with one representing a lack of exertion and ten being the maximum possible exertion. For example, a three would indicate a level of exertion that is fairly easy, and a level eight would be a level that was very demanding. You may have trouble getting through an entire workout at the suggested RPE levels; if this is the case then don’t worry simply decrease your levels to a level more consistent with your level of ability. As time goes on then your level of fitness will increase enabling you to complete the workout at a higher level.

With cardio training it is best to add variety to your training this is called cross training and can be accomplished by performing as few as two different activities (although the more, the better) and alternating them each workout. That way different workout will use different muscle groups and will reduce the risk of the musculoskeletal system from overuse. You therefore should consider using the treadmill, stair climber, and stationary bike. But any activity can be chosen for interval training, such as outdoor running, skipping, rowing, and elliptical training.

Interval Training.

Week 1, Static Cycle.

Week 1 - Static Cycle
Static Cycle
Minutes RPE Notes
3 3 Warm up at low intensity
4 5 Increase resistance and/or pedal power
1 7 Increase resistance and/or pedal power
3 5 Decrease resistance and/or pedal power
1 8 Increase resistance and/or pedal power
2 5 Decrease resistance and/or pedal power
1 9 Increase resistance and/or pedal power
2 5 Decrease resistance and/or pedal power
1 9 Increase resistance and/or pedal power
3 5 Decrease resistance and/or pedal power
1 8 Increase resistance and/or pedal power
4 5 Decrease resistance and/or pedal power
1 7 Increase resistance and/or pedal power
3 3 Cool down at low intensity

Week 2, Cardio.

This week we increase the intensity by altering the duration. Static cycle.

Week 2 - Cardio
Cardio
Minutes RPE Notes
3 3 Warm up at low intensity
1 7 Increase resistance and/or pedal power
3 5 Decrease resistance an/or pedal power
1 8 Increase resistance and/or pedal power
2 5 Decrease resistance an/or pedal power
1 9 Increase resistance and/or pedal power
1 5 Decrease resistance an/or pedal power
1 9 Increase resistance and/or pedal power
1 5 Decrease resistance an/or pedal power
1 9 Increase resistance and/or pedal power
2 5 Decrease resistance an/or pedal power
1 8 Increase resistance and/or pedal power
2 5 Decrease resistance an/or pedal power
1 7 Increase resistance and/or pedal power
3 5 Decrease resistance an/or pedal power
3 3 Cool down at low intensity

Week 3, Cardio.

This week and the following weeks, we increase the Intensity. Static cycle.

Week 3 - Cardio
Cardio
Minutes RPE Notes
3 3 Warm up at low intensity
2 5 Increase resistance and/or pedal power
1 7 Increase resistance and/or pedal power
1 5 Decrease resistance and/or pedal power
1 8 Increase resistance and/or pedal power
1 5 Decrease resistance and/or pedal power
1 9 Increase resistance and/or pedal power
1 5 Decrease resistance and/or pedal power
1 9 Increase resistance and/or pedal power
1 5 Decrease resistance and/or pedal power
1 9 Increase resistance and/or pedal power
1 5 Decrease resistance and/or pedal power
1 9 Increase resistance and/or pedal power
1 5 Decrease resistance and/or pedal power
1 9 Increase resistance and/or pedal power
1 5 Decrease resistance and/or pedal power
1 9 Increase resistance and/or pedal power
1 5 Decrease resistance and/or pedal power
1 9 Increase resistance and/or pedal power
1 5 Decrease resistance and/or pedal power
1 8 Increase resistance and/or pedal power
1 5 Decrease resistance and/or pedal power
1 7 Increase resistance and/or pedal power
1 5 Decrease resistance and/or pedal power
3 3 Cool down at low intensity

Due to the nature of this super toning routine, your nutrition must be optimum and fluid intake must be of at least 2 litres per day.

This routine was designed by Doug Lawrenson, owner of Pro-Diets.com. Doug is an expert in both nutrition and training. If you would like to talk to Doug about this routine, or achieving your muscle and fitness goals you can catch him over on our forum.

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    Average: 3.6 (150 votes)
  • About The Author
    Doug is an ex-competitive bodybuilder with over 20 years fitness experience, specifically diet & nutrition, weight management and training techniques.
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Comments (170)

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Janna M Lowther
Posted Thu, 05/20/2010 - 10:53

Doug, I am about to undertake your routine. Do you have any recommendations about supplements I should be taking? I am a 25-year-old female, 5'8", 131 lbs. I usually weigh around 125 but haven't been watching my nutrition or exercising lately. I am planning to get back into the active and healthy lifestyle and want to lose at least 6 lbs and look more toned. Thank you for the advice!

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Steve
Posted Thu, 05/20/2010 - 11:05

You want to make sure you get your diet locked down. A good place to start is with frequent protein feedings every 2.5 to 3 hours. For this reason whey protein should be at the top of your supplement list. You should also consider a good multivitamin and fish oil. Beyond that, there are numerous fat burning and pre-workout supplements that can assist in keeping your metabolism up and going while you're trying to lose weight.

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Minh N
Posted Tue, 04/17/2012 - 17:19

Hi Steve, I'm 22 year old female and and weight 130 lbs,I want to loose at least 10 more lbs. i been going to the gym but im not too sure if my work out is the best for me, i normally did 45 min of cardio and then switch to weight training to tone my muscle. is this the right work out for me?

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tracey
Posted Thu, 05/20/2010 - 12:07

hi doug

i am tihnking of starting this work out i am a little bit confused, do the 30mins of cardio are they to be done after the weights work out? and are the 3 weights work outs each to be done once a week? will that be enough?

kind regards

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Alyssia
Posted Thu, 05/20/2010 - 15:29

I am a vegetarian that doesnt even eat fish. Do you have any nutritional advice? I am obese and am going to be starting on your workout and I wanted to know also if you recommend me doing carido every day of the week or just those two?

Alyssia

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Steve
Posted Thu, 05/20/2010 - 16:26

I would recommend asking your question on the forum:

http://www.muscleandstrength.com/forum/

I am not extremely familiar with common dieting approaches for vegetarian athletes.

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Julez
Posted Wed, 05/26/2010 - 14:09

Hey Alyssia, Well done for getting started on your journey to getting healthier! I've been vegetarian (no fish or meat) my whole life and could probably give you some advice on losing weight and gaining muscle on a vegetarian diet if you want to head over to the forum. I personally think a little bit of low intensity cardio on a daily basis would be a good idea for you, but only if you can realistically fit it into your daily life. Also, you don't want to over do things, so make sure you let your body rest up enough.

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frankie
Posted Fri, 05/21/2010 - 10:32

whats up steve i have a couple of questions is the rpe the levels on the static bike? and i readyou said its good if you get protien intakes for2.5-3 hours doesnt protein make you fat? and if not will it be okay if i sbstituted all m meals and snacks with whey protein cause i love the taste of protein especially chocolate...

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CASSANDRA PORTILLO
Posted Wed, 04/25/2012 - 00:09

Protein does not make you fat when you workout. When you work out your muscles get tiny tears in them because they are essentially, breaking down to build back up." That is why they your muscles get sore. So when you eat healthy proteins like; (lean meats, fish, avacodas, unsalted un-roasted nuts, bean,lentils, eggs, and even bacon in small portions,) these types of foods help build your muscles back leaner and more tone because they are less fatty and have EXCELLENT protein.

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frankie
Posted Fri, 05/21/2010 - 11:01

what kind of dieting do you reccomend?

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giselle
Posted Sun, 05/23/2010 - 12:54

Hi,

I was wondering what would be best to tone up the core
I'm 20 about 145 lbs usually 125 ,

I've never worked out just kept my weight and toned body just
By bmxing lastyear ,, is there anything you can suggest for me thanks ,

-Giselle

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Steve's picture
Steve
Posted Sun, 05/23/2010 - 20:32

To best tone up you need a good diet and to focus on progressive resistance training. I recommend providing your details, and asking for some suggestions on the forum:

http://www.muscleandstrength.com/forum/

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Simone
Posted Mon, 05/24/2010 - 14:17

Hi,

I've actually started the workout last week and love it. i wasn't too sure about the cardio either, so i decided to just do 45 minutes of moderate cardio at the end of the work out. I don't want to lose too much of the muscle that i'm building, so is this an ok thing to do?

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Steve
Posted Tue, 05/25/2010 - 11:10

The best thing you can do to maintain muscle while cutting is make sure you are pushing for progressive resistance on every set. Some make the mistake of using light weight while cutting but this encourages the body to lose muscle.

45 minutes of cardio should be OK, but you might want to consider taking a skinfold caliper reading every week to determine your bodyfat levels. This will provide you with a snapshot of what is taking place in your body.

http://www.muscleandstrength.com/store/accu-measure-bodyfat-calipers.html

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Jenn
Posted Wed, 06/09/2010 - 11:52

Could you explain the significance of finishing "all sets for each given exercise before moving onto the next exercise" as opposed to making this into a circuit?

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Steve
Posted Wed, 06/09/2010 - 15:02

Toning requires using as heavy of a weight as possible for a stated rep range. If you perform this workout as a circuit, you will generally fall short of maximal weight because of fatigue. Using sub-maximal weight for exercises encourages your body to lose muscle and fat as you lose weight. The result can be weight loss, but still looking flabby.

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Paris
Posted Tue, 07/06/2010 - 22:44

Okay i have a question i been into liftin weights but have not been able to lately and now tryin to get tone and cut and have not been able to and wondering how i should start out iam 5'9 about 180 or so and would like to start doin this and wondering wat foods i should eat to make this go better ans since i lost about 50 pounds or so and have A GOOD bit of lose skin and wondering how to get rid of that

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Steve
Posted Wed, 07/07/2010 - 13:52

Hi Paris,

Congrats on the great progress. Getting toned and cut is all about diet. Before I go any further, are you male or female?

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Nate
Posted Mon, 07/12/2010 - 21:32

Can guys do this too? I did it thinking it was a really good workout, and it beat me up pretty well, then got home and read "aimed at females"...so just making sure it's not specialized.

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Steve
Posted Tue, 07/13/2010 - 13:01

Hi Nate,

A good workout is a good workout. If you enjoy it, stick with it!

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Andrew
Posted Wed, 07/14/2010 - 16:14

Hello Doug,

My name is Andrew and i'm 15 years old, 6'4" and weighing in about 185 pounds. I've recently started lifting weights to get me ready for football season and I am planning on under-going your workout. I was just wondering if i should take any supplements and if so what kind? Thanks in advance.

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Steve
Posted Thu, 07/15/2010 - 09:21

Hi Andrew,

What are your major goals? Weight loss, muscle gain, and/or strength gain?

Protein powder really helps while training. Weight training generally requires a high protein diet. A quality multivitamin and fish oil are also good for overall health.

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Andrew
Posted Sat, 07/17/2010 - 02:10

My major goals are weight loss from 16% body fat to something around 11%, while also weight training to gain muscle.

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Steve
Posted Mon, 07/19/2010 - 13:36

Hi Andrew,

It is very difficult to add muscle while losing fat at the same time. It can also be difficult to cut fat without losing muscle if you haven't mastered muscle building yet.

I would recommend spending some time on a muscle building diet, and once you have made some good progress, venture into a cutting diet. Here is an article that discusses how to eat for muscle gain:

http://www.muscleandstrength.com/articles/how-to-create-a-bodybuilding-d...

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waseem
Posted Sat, 07/17/2010 - 07:44

hi
thank you for ur effort

please i have tow questions
1- cardio . what the best time to do it befor the training or after it or in the rest days that no train in it and how many times in week ??
2- in training days what the weight i must play it in the 4 sets or 3sets in evrey excercise ( example in first set 70% from my 1 REP MAX
second 60% therd 50% ford 40% ) ??

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Steve
Posted Mon, 07/19/2010 - 10:00

Hi Waseem,

Cardio can be performed first thing in the morning, on of days, or after lifting weights. Is you are trying to lose fat, I would recommend it 4-5 times per week.

For training, use as much weigh as you can for each set, making sure you stop a set when you feel like you might fail on the next rep. It will take some trial and error to figure out whether you need to drop weight after the first set. In general, you will need to drop a bit of weight as your muscles fatigue.

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waseem
Posted Mon, 07/19/2010 - 11:10

thank you brother

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KEYONTA
Posted Thu, 08/12/2010 - 11:15

DO I DO ALL 3 WORKOUTS IN ONE DAY???

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Steve
Posted Thu, 08/12/2010 - 15:01

Hi Keyonta,

No. Perform each one once a week, generally with a day of rest following each workout.

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RunningHigh
Posted Tue, 07/02/2013 - 19:19

So.... Shoulders, Biceps & Tri's M,W & F + Static Cycle on T, Th & Saturday(?) of week 1
Thighs, Hamstrings & Calves M, W & F + Cardio on T, Th & Saturday(?) of week 2
Chest, Back & abdominal's w/drop-set + Cardio on T, Th & Saturday(?) of week 3
Then repeat the above for the total 9 weeks?

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RunningHigh
Posted Tue, 07/02/2013 - 19:24

please disregard my comment/question. I now understand!! just making it a bit harder than it had to be :-/

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Miranda
Posted Fri, 09/10/2010 - 00:55

Hey there, I just have a quick question regarding the intervals. I am very familiar with interval training as I performed it often as a high level hockey player. The question I have is regarding RPE, there are a couple ways to make a bike interval a 8- 10 on the RPE scale. I was wondering which you recommend for this program? When performing on a spin bike would you want a higher resistance,which makes it hard to even move the pedals at a 8 or 9 and is extremely hard. Or would you want a medium resistance where you pedal as fast as possible for the minute which stresses your cardiovascular system. I have done both, and am just not sure what your focus is for these specific intervals. Thank you, and I hope that made sense

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Steve
Posted Fri, 09/10/2010 - 12:23

Hi Miranda,

Intervals and RPE aren't my areas of specialty. I recommend asking your question on the forum. You'll get some great answers.

http://www.muscleandstrength.com/forum/

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Leslie
Posted Wed, 09/29/2010 - 21:13

Hello! What i am focusing on is toning my body since i'm a rather small girl who just needs to be toned. I don't want to lose weight, but i don't want to get cellulite! And to prevent cellulite wouldn't i need to run...? You know, being active to prevent it? But, i wouldn't want to lose weight, what do you reccommend?

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Steve
Posted Thu, 10/07/2010 - 08:48

Hi Leslie,

Here are a couple articles that might help:

https://www.muscleandstrength.com/articles/your-go-to-guide-to-gaining-m...

https://www.muscleandstrength.com/articles/how-to-create-a-bodybuilding-...

You don't necessarily need cardio/running to stave off fat gain as long as your diet is in check. With that said, cardio for general health is usually a good idea.

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mzcrus
Posted Fri, 10/01/2010 - 20:40

Greetings. I noticed on other workouts they have links to show you the proper way to perform the exercise routine. I could not find your suggested moves on the exercise video page. Is it possible to include links for these exercises? Thanks

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Steve
Posted Thu, 10/07/2010 - 08:49

Hi MZCrus,

Sorry for the inconvenience. All exercises can be found here:

http://www.muscleandstrength.com/exercises/main.html

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sammy
Posted Mon, 10/18/2010 - 23:42

Hey i want to start this tommorrow! how many times doe i do this a week. 3 workouts for 3 days does not = 7 lol haha please help....

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Steve
Posted Wed, 10/20/2010 - 12:49

Hi Sammy,

Perform one workout on Monday, one on Wednesday and the final workout on Friday.

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Chelsey
Posted Mon, 10/25/2010 - 22:48

Steve,

I am 20, weigh around 130-135 and I am really wanting to tone all over. I haven't been able to stick to a workout routine so far, until I ran across this page. I would love to start ASAP!

Anyway, you probably get asked this question a lot, but what is a good weekly routine that would you recommend doing these exercises? I was thinking somewhere along these lines...correct me if I am reading your suggestions wrong!

Monday - Weights (1 of the 3 choices) and cardio
Tuesday - Cardio (30-45 mins) or rest day
Wednesday - Weights (1 of the 3 choices) and cardio
Thursday - Cardio (30-45 mins) or rest day
Friday - Weights (1 of the 3 choices) and cardio
Sat/Sun - Optional workout/rest day

Any information would be greatly appreciated! Thank you!

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Steve
Posted Wed, 10/27/2010 - 08:01

Hi Chelsey,

This workout is a solid choice. To hit your goals of toning you will also need to focus on eating properly to maximize muscle retention while dropping a few pounds. Here are a couple articles that can help:

http://www.muscleandstrength.com/articles/your-go-to-guide-for-cutting-f...

https://www.muscleandstrength.com/articles/how-to-create-a-bodybuilding-...

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Shea
Posted Tue, 11/02/2010 - 23:19

Hey There!

I was wondering if you'd be able to weight train on this cycle 6 days a week? There is adequate time between workouts (72 hours)...is this possible or would it produce overtraining?

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Steve
Posted Fri, 11/05/2010 - 12:54

Hi Shea,

I wouldn't recommend that. There is simply too much volume on each day. If you want to train more frequently, look for a 5 day split with slightly less daily volume.

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Josh
Posted Sat, 11/20/2010 - 14:54

Hey! I am a sixteen year old kid. And i have been lifting and running for a very long time. However, i still have a high body fat percentage compared to what i want to be at. Would this work out help lower my body fat and even possibly get those abs i have been looking for all along?

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Steve
Posted Mon, 11/22/2010 - 13:19

Hi Josh,

Hard weight training combined with a proper diet can help you reach your goals. Here are some articles on eating that can help:

http://www.muscleandstrength.com/articles/your-go-to-guide-for-cutting-f...

https://www.muscleandstrength.com/articles/how-to-create-a-bodybuilding-...

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Sara
Posted Sun, 11/21/2010 - 21:11

Will be at the end of week six when I on my two week vacation. I will not have access to a gym while gone but plan on running. Should I start over when I get back or do the last 3 weeks of this and move on to a new workout????

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Steve
Posted Mon, 11/22/2010 - 13:20

Hi Sara,

That depends on your goals and progress. If you feel like you need to lose more fat, then you can continue to use this program.

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Sara
Posted Sun, 12/05/2010 - 18:42

Ok, if I'm at my goals and want to continue what workout should i move move on to?
at this point i'm 5ft, 98lbs, between 18-19% BF. I'm not going to compete but I would like to have the body of a competitor. I guess I should mention I have a pretty clean diet as well.

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Steve
Posted Tue, 12/07/2010 - 14:08

Hi Sara,

I would probably move on to a muscle building style program. In addition, you will want to eat clean in a bodybuilding style manner. Check out these two articles:

https://www.muscleandstrength.com/articles/your-go-to-guide-to-gaining-m...

https://www.muscleandstrength.com/articles/how-to-create-a-bodybuilding-...

M&S has many muscle building workouts on the site, and also has the workouts of many female competitors if you want some more ideas:

http://www.muscleandstrength.com/natural/athletes

Here is an article that can help with workout structure:

http://www.muscleandstrength.com/articles/the-ultimate-muscle-building-s...

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waqas
Posted Wed, 11/24/2010 - 15:51

hi i m trying to losee my fat n get rid of the strech marks i have also i m trynig to get more muscle and become stronger but i am not getting very good results what should i do to gt better results faster?...

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