Difference between cutting and Bulking

MVP


Yeah, you can do cardio on the off day, or stretching, whatever you feel is necessary.

If you can't do a GHR, hamstring curls would work fine. They are the isolated version of that GHR.

For me, I'd go 3-5X5 on heavy days and 3X8-12 on light days, or you could take a bodybuilding approach and on heavy days go 3X8-12 and the on light days go 3X12-20, it'd be up to you and the rep range you feel works the best.

Sweet!  Thanks for your help!  Bodybuilding is the main goal here so Heavy is 3 sets @ 8-12 reps, and Light is 3 sets @ 12-20 reps.  I'm assuming if I want I could throw in some 5 rep days for strength to elevate my maxes if I plateau.  Thx again!

Nothing is written in stone, you could always use one week for 5X5 and the next 3X8-12 on heavy days, then alternate the light days too.

ACE-CPT, NASM-CPT, AFPA-Nutrition Consultant 

okay cool thanks a lot guys for the help
and i checked my body fat with the caliper? ( i forgot the name) in my gym class and my teacher said 9% body fat
what do you guys think my body fat is?

Cool!  I'd probably throw some calf work in too.  Abs would be taken care of in Pilates.  Thx!

"Press" on push day is OH Press, right?

Yes.

Sometimes, you can throw presses on pull day and rows on push day, although it would interfere with the split of movement, which is what the routine is designed around.

It can serve as effective though to avoid plateaus and especially since the press normally plateaus quicker than most other movements, especially a squat or bench press.

If you feel incline presses aren't necessary, you can do overhead pressing instead on that day. I would keep things the way it is though for a while until you plateau on the press, then I would probably put it on pull day in exchange for some sort of horizontal pulling.

ACE-CPT, NASM-CPT, AFPA-Nutrition Consultant 

ripped_


okay cool thanks a lot guys for the help
and i checked my body fat with the caliper? ( i forgot the name) in my gym class and my teacher said 9% body fat
what do you guys think my body fat is?

calipers aren't always accurate. Anyhow we would need more pictures and you said those were 4 months old or something anyway so they shouldn't be right now anyway.

PumaKrieg

ripped_


okay cool thanks a lot guys for the help
and i checked my body fat with the caliper? ( i forgot the name) in my gym class and my teacher said 9% body fat
what do you guys think my body fat is?

calipers aren't always accurate. Anyhow we would need more pictures and you said those were 4 months old or something anyway so they shouldn't be right now anyway.

What is accurate then?  How would anyone go about getting the BF%?

hydrostatic weighting

Puma is 100% correct.

ACE-CPT, NASM-CPT, AFPA-Nutrition Consultant 

as always

PumaKrieg


as always

PK,
   Well then if you're always correct, then I'm off to have myself a cold one whilst looking at myself in the mirror!
 

My understanding is that calipers, high quality ones used by trained pros can be accurate up to 3%. Still not right on as you can see. Cheaper ones or those used in error could have higher inaccuracy.

Also, Im a 5'2 male. I let myself get way over fat and quit lifting so I cut down to 135. I still was not down to the level of BF I wanted but after hitting 130 on a no carb cycle   , I was just too spent and scared of loseing more muscle to force the issue. I then maintained 135 on 1800 cal and decided to clean bulk for about 9 months. Im up to 2500 cal of very clean foods, macros of around 25% fat, 29% protein and the rest carb. and still have not moved up in weight past 135 or changed any measures. Muscles do feel harder though. Im fixing to bump up another 200 cal. I am doing this because even if I did cut down to single digit BF numbers, Id have no real muscle left and would still not look like I wanted. Sometimes it takes longer than we would like, but thats the way it goes.

BTW, I read somewhere that black males tend to have higher t levels than white males and white males have higher t levels than Aisan males. This would provide better food partitioning and thus a better, more muscular body and less BF. Research that though cause I could be incorrect, but I did think I read that somewhere.

Yes 3% is still a pretty large margin of error in this. 10% bf and 7% bodyfat look alot different in my opinion.

ripped is just like a million other people out there that think higher reps is going to give them toned muscles, I hope everyones posts has cleared that up for him.  So in short you want to be ripped, you need a bit more muscle hence the suggested bulk, then a nice diet to strip the fat off and then you will get a nice ripped look if you still have enough muscle.

Side note, bioelectrical impedance isn't half bad at calculatig bf, but not the best either.  Calipers can be decent if you have someone do it right and check multiple places on the body.  But the little hand held devices can be some of the easiest to use although expensive if you buy your own, my old gym had one I would use on occasion. Just don't eat or drink for a couple hours before and maybe use the restroom to get it as accurate as possible.

http://www.discussbodybuilding.com/Seos-Log-2008-m442008.aspx

I seem to remember years ago the talk was that lower reps was for size and higher reps was for definition.  I guess that was a load of BS.  You get a good pump w/high reps.  Maybe that's what people mistook for definition, or do high reps leave a muscle "harder"?  Now the thinking is more along the lines of higher reps for size, lower for strength?  Or do I have that wrong?

All right you know what, everyone here has been saying to drop isolations and just do compounds so there .. screw isolations! From september I will start doing the 3 day full body workout EVERYONE here tells me to do.

Monday- sets of 5
Bench,
OH Press,
Bent Rows,
Barbell Curls (3sets)

Wed- sets of 4
Deads,
Cleans,
Push Press,
One Arm Rows,
SkullCrushers (3 sets)

Friday- sets of 3
Squat,
Incline Bench,
Dumbell Shoulder Press superset Upright Rows,
Pullups,
Dips

All right guys, I have never really tried all compound lifts before. Usually I do a combination of compounds and isolations.

Any changes? Please help me out

That's a good boy.  ;)

This is  like my sample workout i used to do. So this is Saturdays workout I have been doing for the past month

Shoulders
OH Press- 4sets
L shaped laterals- 3
lateral raises- 2
BehindNeck Press- 3 sets
Rear Delt Machine- 3 sets
Bis
3 sets of Bicep Curls
3 sets of hammer Curls
3 sets concentration Curls

Maybe I'll do this on Saturday, I guess I should have atleast one day for isolations.

ripped_


All right you know what, everyone here has been saying to drop isolations and just do compounds so there .. screw isolations! From september I will start doing the 3 day full body workout EVERYONE here tells me to do.

Monday- sets of 5
Bench,
OH Press,
Bent Rows,
Barbell Curls (3sets)

Wed- sets of 4
Deads,
Cleans,
Push Press,
One Arm Rows,
SkullCrushers (3 sets)

Friday- sets of 3
Squat,
Incline Bench,
Dumbell Shoulder Press superset Upright Rows,
Pullups,
Dips

All right guys, I have never really tried all compound lifts before. Usually I do a combination of compounds and isolations.

Any changes? Please help me out

Get ready to be jacked. That's a good looking program

ripped_


All right you know what, everyone here has been saying to drop isolations and just do compounds so there .. screw isolations! From september I will start doing the 3 day full body workout EVERYONE here tells me to do.

Monday- sets of 5
Bench,
OH Press,
Bent Rows,
Barbell Curls (3sets)

Wed- sets of 4
Deads,
Cleans,
Push Press,
One Arm Rows,
SkullCrushers (3 sets)

Friday- sets of 3
Squat,
Incline Bench,
Dumbell Shoulder Press superset Upright Rows,
Pullups,
Dips

All right guys, I have never really tried all compound lifts before. Usually I do a combination of compounds and isolations.

Any changes? Please help me out

just keep your diet in check and you will do great

Okay, thanks a lot guys.

Also rest intervals 90 seconds? and do I ramp the weight up or all 5 sets are working sets. like 135lbs bench press 5 sets - each 5 reps

Goin to the gym now.. need some quick replies guys.
Rest- 90 seconds?
And when I am benching do I just do 5 sets/5 reps of 135?

One isolation you might want to consider once a week is either a rear delt exercise or something for shoulder health and prehab just to keep your shoulders going for years to come.

http://www.discussbodybuilding.com/Seos-Log-2008-m442008.aspx

Agreed with rear delt raises ^, although rows are just as good.

I would also incorporate some poor mans shoulder horns, just for the stability of the RC.

ACE-CPT, NASM-CPT, AFPA-Nutrition Consultant 

Okay sounds great! Maybe I will do 3 sets of behind neck Presses, its a compound lift that mainly uses rear delts and also I'll do 3 sets of the rear delt machine.

MVP,
   What's the latest on behind neck presses and the rotator cuffs?

Behind the neck presses aren't bad for you, behind the neck pulls are though.

They are an unnatural movement and generally wouldn't benefit you the way a conventional OHP would, but I don't see them damaging the RC.

ACE-CPT, NASM-CPT, AFPA-Nutrition Consultant 

MVP


Behind the neck presses aren't bad for you, behind the neck pulls are though.

They are an unnatural movement and generally wouldn't benefit you the way a conventional OHP would, but I don't see them damaging the RC.

i disagree 100x over

exercises done behind the neck will cause RC injuries. your rotator cuff is not supposed to rotate far enough to take the arms very far behind the head/

putting your RC through a range of motion past what is natural + added resistance from the weight of course is just asking for problems. this can also cause the RC to become inflammed and thus swell to the point where the bone around it can really pinch the muscle. and this will cause pain!!!!

Current: 19, 5'11", 190@7%

bench:305 squat:370(atg) deadlift:475
Goals: 4plate squat, 5plate dead

"obsessed is a word the lazy use to describe the dedicated"

Thx guys,
   I don't see the need to do them anyhow.  What would be the advantage over the in-front version?  I've just heard they're bad and wanted to see what the forum thought.  Thx!

You should squat more regardless of whether you are cutting or bulking.

"True genius, in many fields of human endeavor, is often revealed in elegant simplicity."

- A smart man

Journal: http://www.wannabebigforums.com/showthread.php?t=117358