While you are on your bodybuilding journey, bulking and cutting are two of the technical terms you will often come across. If you’re not convinced, read my post: Training Legs Twice a Week: How to Build Bigger Legs. Macros is an extremely subjective concept. Also in the interest of keeping your heart rate up I suggest resting from 25-45 seconds ideally and 60 seconds maximum. If you’re trying to add muscle to your whole body, you are going to need more calories and more food. This is often done by exercising each body part approximately twice per week in a "splits" that target certain groups of muscle per training session. Keep in mind that you don't need to follow this like it has been written in stone. Leg Extensions: 2 sets of 4-6 as heavy as possible! Bonus Question: Do you usually cut for the summer? I hope this cutting workout and meal plan helps you achieve your goal of getting ripped and shredded! Between exercises take no rest, 10-20 seconds rest, or 25-45 seconds skipping. Bent Over Barbell Rows: 3-4 sets of 10 reps steadily increasing the weight each set. The following workout is broken up into two phases. It’s a sensible meal plan that includes a balance of all macronutrients (protein, carbs, and fats). Immediately wake up thinking of something or someone in your life that you’re extremely grateful for and take a few minutes to dwell on that. Performing HIIT is easy, here is how it goes together. You will be training semi-heavy here, at least in the beginning. But you do want to maintain as much as possible while you’re training for definition and deep muscle separation. You’re going to be working out 6 days a week on this plan. Get that down first and then start adding supplements. Big lifts like these work more muscles in less time – pushing your metabolism further than specific bodybuilding workouts where you train 1-2 specific muscles each workout. Always have at least 1 day of rest. In fact, you can combine some Yoga poses with deep stretching methods to get the best of both. Another part of basic bodybuilding nutrition is being aware of your macronutrient ratios. Each are equal in their own special way. The reason most people fail at getting cut and in top shape is they do not have the proper mindset. **You’ll notice that some foods are in more than one category, especially with protein and fat. I recommend doing HIIT 3 times per week and trying as hard as possible to schedule them on non lifting days, especially on leg days. 3rd Video of the cutting series! So instead of doing pec flyes do bench press etc. If your body can't take it then drop to 2 times per week but try working your way up to 3. I recommend skipping in between sets if you choose to do some cardio in between because you can carry your rope around etc. London Real 89,505 views. Your mind is like your muscles. Many fitness gurus and experts have conflicting opinions on this. Have you ever wondered how they got that way? THE MUSCLE PROGRAM, all rights reserved. I would recommend doing abs every other day or about 3 times per week for best results. I doubt anyone here since this kind of training can't really coexist with bodybuilding. You’ll start with the largest muscle, your chest. Simply put, you need higher calories to build muscle, and you need fewer calories to burn fat and get cut. Not only is this not healthy, but it can lead to fat gain because the sugar is converted to fat in simple terms. For example: no exercises for. You’ll do a little more for your back than you did for chest; this is because your back is so much larger than your chest and requires more attention. This is a super inspirational and motivational video of him showing you his daily cardio, workout, and how he keeps his mind strong. Click Here For A Printable Log Of gigolojo's Second Monday Workout. 10 pounds or less: 6-12 weeks of cut. Here’s a quick guide with some examples of some foods for getting lean and shredded while maintaining muscle. When you’re training six days a week, it’s important to have a rest day. Because of the fact that your only doing a couple sets for the legs, it won't have as great an impact if you did say 9-12 sets. So, yes, you can rest for that day. ’ One of the initial organs to tumble victim to bad eating will be the liver, due to its numerous functions and variety of stresses placed upon it. And that you’re ultimate goal; a lean, muscular physique. Cable Rows: 2 sets of 4-6 reps as heavy as you can! With the correct calorie intake you can even slightly increase the visual size of your muscles. High intensity interval training is probably the best form of cardio but can be very taxing and tiring, therefore it is still just as good to perform cardio at a lower intensity, but skipping cardio all together will result in a longer wait for maximum results. Dumbbell Alternate Bicep Curls: 2 sets of 4-6 as heavy as possible! For the first 6 weeks use bars then go to dumbbells. The important thing is to make sure you’re eating the types of foods your body needs to fuel your workouts, keep your metabolism up, and recover properly from your workouts. If you start increasing intensity, you also use carbohydrates instead of fat as your energy, and this is not what you want. The last thing you want is to lose muscle and get skinny! I do recommend going for about 8-12 repetitions. Of importance here is what type of cardio to perform because there are several options each with its own pros and cons. Also a few things to remember are to pace yourself. In other words, I still encourage you to do something active that day. For 10 pounds or less, start cutting 2-3 months ahead. Almost any diet can contribute towards your cutting phase if you have a large enough calorie deficit in place. I see people all the time in the gym working so hard and wasting it eating junk. Decline EZ Bar Tricep Extension: 2 sets of 4-6 reps as heavy as you can! To look after the mid-section you will be doing 1 abdominal exercise at the end of each daily workout. Now to put cardio and lifting together into a training split. As I mentioned before, you can perform your cardio after the weights or you can do it at another time during the day (ex: cardio AM, weights PM, or vice versa). Another thing you can do is do some form of cardio in between the exercises, for example some skipping for 20-45 seconds to recover but also keep your heart going to burn those calories. You may be tempted to overeat on your rest days. You should also not forget to eat vegetables as this will give you the fiber you need in order to have enough nutrients and lower calories. They facilitate hormone production and are even recommended for fat loss, so get them in your diet. 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