Tryin to get Ripped in 8 weeks

Ok, I've been through a lot of routines, and I have seen some gains, but I stopped working out for a month, and now all I have is a 2 pack on my good days. So now I figure I might as well try to get cut in 8 weeks, then after that, I'll bulk up for 5 months, the it'll be May, by which time I wanna do the same 8 week cutting routine. 
 
I wanna throw in some HIIT like 3 days a week....should I do that on moderate carb days or low carb days?
Diet basics: I haven't planned the meals out yet (I'm gonna do that tomorrow) but the basics are:
 
low-carb days on heavy lifting days
14 calories per pound, 1.5 grams protein per pound, .5 grams of carbs per pound 
255 grams of protein
85 grams carbs
<113 grams of fat
 
Moderate-carb days on light lifting/high rep days
14 calories per pound, 1.5 grams protein per pound, 1 grams of carbs per pound
255 grams of protein
170 grams of carbs
<76 grams of fat
 
High-carb on my day off
17 calories per pound, 1.5 grams protein per pound, 2 grams of carbs per pound
255 grams of protein
340 grams of carbs
<264 grams of fat
EXERCISE                       SETS  REPS      REST

    MONDAY (CHEST, SHOULDERS, TRAPS AND TRICEPS)

Flat-bench barbell presses      3      8     2 minutes
Incline dumbbell presses        3      8     2 minutes
Incline Smith machine presses   3     10     2 minutes
Smith machine seated presses    3      8     2 minutes
Seated dumbbell presses         3      8     2 minutes
Upright rows                    3     10     2 minutes
Barbell shrugs                  3      8     2 minutes
Close-grip bench presses        3      8     2 minutes
Lying triceps extensions        3     10     2 minutes

       TUESDAY (BACK, BICEPS, FOREARMS AND ABS)

Straight-arm lat pulldowns      3     20    30 seconds
Bent rows                       3     15    30 seconds
Wide-grip pulldowns             3     15    30 seconds
Incline dumbbell curls          3     15    30 seconds
EZ-bar preacher curls           3     20    30 seconds
Reverse wrist curls             3     20    30 seconds
Hanging leg raises              3    15-20       -
  triset with
  Reverse crunches              3    15-20       -
  Crunches                      3    15-20  30 seconds

                    WEDNESDAY (LEGS)

Barbell squats                  3      8     2 minutes
Leg presses                     3      8     2 minutes
Leg extensions                  3     10     2 minutes
Romanian deadlifts              3      8     2 minutes
Standing calf raises            3     10     1 minute
Seated calf raises              3     10     1 minute

    THURSDAY (CHEST, SHOULDERS, TRAPS AND TRICEPS)

Flat-bench dumbbell flyes       3     20    30 seconds
Incline bench presses           3     15    30 seconds
Cable crossovers                3     20    30 seconds
Dumbbell lateral raises         3     20    30 seconds
Barbell overhead presses        3     15    30 seconds
Bent lateral raises             3     20    30 seconds
Dumbbell shrugs                 3     15    30 seconds
Triceps pushdowns               3     15    30 seconds
Bench dips                      3     20    30 seconds

       FRIDAY (BACK, BICEPS, FOREARMS AND ABS)

Pullups                         3    8-10    2 minutes
One-arm dumbbell rows           3      8     2 minutes
Reverse-grip pulldowns          3     10     2 minutes
Standing barbell curls          3      8     2 minutes
Dumbbell concentration curls    3     10     2 minutes
Barbell wrist curls             3     10     2 minutes
Weighted decline crunches       3     10
  superset with
  Hanging leg raises            3    8-10    1 minute

                   SATURDAY (LEGS)

Leg extensions                  3     20
  superset with
  Lying leg curls               3     20    30 seconds
Smith machine front squats      3     15    30 seconds
Barbell squats                  3     20    30 seconds
Leg-press calf raises           3     15    30 seconds
Seated calf raises              3     20    30 seconds

If you want to get ripped in 8 weeks, forget about doing the workout you list.  I suggest you try the following 3 times a week:

Leg Extensions
Lying Leg Curls
Standing Calf Raises
Squats
DB Pullovers
Flat BB Bench Press
Lat Pull Down
BB Overhead Press
Cable Seated Row
Dips
BB Curls
Tricep Press Down
Standing DB Laterals
Deadlift
BB Shrug
Wrist curls
Abs

Do one set of each exercise.  For lower body exercises find a weight that you can lift 8 to 12 reps.  For upper body exercises find a weight you can lift 6 to 10 reps.  Do a 3 x 3 cadence...3 seconds on the positive and 3 seconds on the negative (do this very strictly).  Lift until you hit momentary failure...that means you cannot lift the weight even one more time.  That's when your set is done.  Do NOT simply aim for a certain number of reps.  If you accidentally pick a weight that is so light you can get 15 reps, do 15 reps and just add weight next time.  If you hit the top of the rep ranges I gave above, add weight the next time.

Do this 3 times a week.  If you do this workout you are guaranteed to see gains immediately because it forces progression on you.  It is a full body workout that really takes everything out of you.  You will need the 48 hours of recovery time.

I've personally done this exact workout for 4 weeks and have gained in every single exercise, added muscle and have only increased 0.5% body fat and I'm eating like a mad man.

Give it a shot and you won't be sorry.

Mike

Tired of information overload?  Confused about which plan is the right one for you?  Get yourself out of the dark by going to http://www.fitnessexpose.com/ and learn how to get into the best shape

K thanks Ill try that one out for 4 weeks see how it works for me.

Make sure you use the 3 seconds on the positive and 3 seconds on the negative cadence.  It is going to lower the amount of weight you can lift, but it will intensify the workout and the intensity is what you want in order to grow.  You are doing a single set of each exercise, but if you look carefully, you are hitting each body part more than once.  Take all sets to momentary muscular failure and you will see massive growth.  Pay attention to your recovery efforts.  In the middle of week 3 I had to switch to only 2 workouts a week.  If recovery becomes a problem for you, let me know and I can modify this so you have an A and a B workout that does the same thing.

Tired of information overload?  Confused about which plan is the right one for you?  Get yourself out of the dark by going to http://www.fitnessexpose.com/ and learn how to get into the best shape

MikeMahony


If you want to get ripped in 8 weeks, forget about doing the workout you list.  I suggest you try the following 3 times a week:

Leg Extensions
Lying Leg Curls
Standing Calf Raises
Squats
DB Pullovers
Flat BB Bench Press
Lat Pull Down
BB Overhead Press
Cable Seated Row
Dips
BB Curls
Tricep Press Down
Standing DB Laterals
Deadlift
BB Shrug
Wrist curls
Abs

Do one set of each exercise.  For lower body exercises find a weight that you can lift 8 to 12 reps.  For upper body exercises find a weight you can lift 6 to 10 reps.  Do a 3 x 3 cadence...3 seconds on the positive and 3 seconds on the negative (do this very strictly).  Lift until you hit momentary failure...that means you cannot lift the weight even one more time.  That's when your set is done.  Do NOT simply aim for a certain number of reps.  If you accidentally pick a weight that is so light you can get 15 reps, do 15 reps and just add weight next time.  If you hit the top of the rep ranges I gave above, add weight the next time.

Do this 3 times a week.  If you do this workout you are guaranteed to see gains immediately because it forces progression on you.  It is a full body workout that really takes everything out of you.  You will need the 48 hours of recovery time.

I've personally done this exact workout for 4 weeks and have gained in every single exercise, added muscle and have only increased 0.5% body fat and I'm eating like a mad man.

Give it a shot and you won't be sorry.

Mike

thats a terrible routine...

Wow that's a lot of exercises for one workout even though it's only one set that's 17 sets there...

"When your strength gains plateau, if you been training exclusively for limit strength/power, you'll need usable muscle mass to progress further."

Soccerking3000

MikeMahony


If you want to get ripped in 8 weeks, forget about doing the workout you list.  I suggest you try the following 3 times a week:

Leg Extensions
Lying Leg Curls
Standing Calf Raises
Squats
DB Pullovers
Flat BB Bench Press
Lat Pull Down
BB Overhead Press
Cable Seated Row
Dips
BB Curls
Tricep Press Down
Standing DB Laterals
Deadlift
BB Shrug
Wrist curls
Abs

Do one set of each exercise.  For lower body exercises find a weight that you can lift 8 to 12 reps.  For upper body exercises find a weight you can lift 6 to 10 reps.  Do a 3 x 3 cadence...3 seconds on the positive and 3 seconds on the negative (do this very strictly).  Lift until you hit momentary failure...that means you cannot lift the weight even one more time.  That's when your set is done.  Do NOT simply aim for a certain number of reps.  If you accidentally pick a weight that is so light you can get 15 reps, do 15 reps and just add weight next time.  If you hit the top of the rep ranges I gave above, add weight the next time.

Do this 3 times a week.  If you do this workout you are guaranteed to see gains immediately because it forces progression on you.  It is a full body workout that really takes everything out of you.  You will need the 48 hours of recovery time.

I've personally done this exact workout for 4 weeks and have gained in every single exercise, added muscle and have only increased 0.5% body fat and I'm eating like a mad man.

Give it a shot and you won't be sorry.

Mike

thats a terrible routine...

Do u think u cud give me a good routine then plz? Cuz I wanna start cutting this monday.

Cutting? Do a circuit, hold on, I wrote up a good one for class...

Here:

Flat Bench Press
Squats
BB Rows
Supine Hip Extension, hold for 20-30 seconds
2-3 intervals of HIIT, 15 second fast, 45 second slow (Maybe on an elliptical bike)
Bench Dips
Deadlifts
Chin-ups
Crunches
2-3 more intervals of HIIT (Skipping rope?)

Do every one of those once and only once, in that order, with very little rest in between.

Don't know if you're fit enough to do HIIT though, but see how you go. Not saying it's gonna be easy but it's gonna help you cut up like a madman.

Soccerking3000

MikeMahony


If you want to get ripped in 8 weeks, forget about doing the workout you list.  I suggest you try the following 3 times a week:

Leg Extensions
Lying Leg Curls
Standing Calf Raises
Squats
DB Pullovers
Flat BB Bench Press
Lat Pull Down
BB Overhead Press
Cable Seated Row
Dips
BB Curls
Tricep Press Down
Standing DB Laterals
Deadlift
BB Shrug
Wrist curls
Abs

Do one set of each exercise.  For lower body exercises find a weight that you can lift 8 to 12 reps.  For upper body exercises find a weight you can lift 6 to 10 reps.  Do a 3 x 3 cadence...3 seconds on the positive and 3 seconds on the negative (do this very strictly).  Lift until you hit momentary failure...that means you cannot lift the weight even one more time.  That's when your set is done.  Do NOT simply aim for a certain number of reps.  If you accidentally pick a weight that is so light you can get 15 reps, do 15 reps and just add weight next time.  If you hit the top of the rep ranges I gave above, add weight the next time.

Do this 3 times a week.  If you do this workout you are guaranteed to see gains immediately because it forces progression on you.  It is a full body workout that really takes everything out of you.  You will need the 48 hours of recovery time.

I've personally done this exact workout for 4 weeks and have gained in every single exercise, added muscle and have only increased 0.5% body fat and I'm eating like a mad man.

Give it a shot and you won't be sorry.

Mike

thats a terrible routine...

 
I'm glad that you have that opinion, but your opinion would most definitely be wrong.  The above routine was given to me by a World Champion Natural Bodybuilder.  He won every single tested competition he entered.  Yes, every single one.  He never lost a tested competition.  He came in second in every single non-tested competition that he entered.
 
Your problem with the above routine is that it is not the "normal" routine you would do.  It is called High Intensity Training for a reason and I am here to tell you that IT WORKS!  I started that exact routine 4 weeks ago and I've gained muscle AND actually lost a bit of fat while in the process.  You can simply state "that's a terrible routine" if you'd like, but giving a reason WHY would be good.  However, it wouldn't matter much because the evidence (ie. actual results) proves you wrong.
 
Look up Casey Viator (youngest ever Mr. America) -- He used the same routine.
 
Look up Mike Mentzer -- he gives almost that exact routine for an intermediate lifter.
 
Look up Dorian Yates -- he used that same type of routine (full body, 3 days a week, 1 set of each exercise).
 
There are many body builders who have had great success with H.I.T. for good reason.
 
Mike

Tired of information overload?  Confused about which plan is the right one for you?  Get yourself out of the dark by going to http://www.fitnessexpose.com/ and learn how to get into the best shape

felonyr301


Wow that's a lot of exercises for one workout even though it's only one set that's 17 sets there...

You think 17 sets for a full body workout is alot?  You are working thighs, hamstrings, calves, biceps, triceps, shoulders and back all in one workout.  In some of the example HST workouts (a very popular routine around here) they have you doing 24 sets and you are not even working the entire body.  In fact, most of the example HST workouts include more than 17 sets and you do not even work the entire body.
 
This is a full body High Intensity Training workout.  The key is intensity and progression.
 
Mike

Tired of information overload?  Confused about which plan is the right one for you?  Get yourself out of the dark by going to http://www.fitnessexpose.com/ and learn how to get into the best shape

EgyptianDude

Soccerking3000

MikeMahony


If you want to get ripped in 8 weeks, forget about doing the workout you list.  I suggest you try the following 3 times a week:

Leg Extensions
Lying Leg Curls
Standing Calf Raises
Squats
DB Pullovers
Flat BB Bench Press
Lat Pull Down
BB Overhead Press
Cable Seated Row
Dips
BB Curls
Tricep Press Down
Standing DB Laterals
Deadlift
BB Shrug
Wrist curls
Abs

Do one set of each exercise.  For lower body exercises find a weight that you can lift 8 to 12 reps.  For upper body exercises find a weight you can lift 6 to 10 reps.  Do a 3 x 3 cadence...3 seconds on the positive and 3 seconds on the negative (do this very strictly).  Lift until you hit momentary failure...that means you cannot lift the weight even one more time.  That's when your set is done.  Do NOT simply aim for a certain number of reps.  If you accidentally pick a weight that is so light you can get 15 reps, do 15 reps and just add weight next time.  If you hit the top of the rep ranges I gave above, add weight the next time.

Do this 3 times a week.  If you do this workout you are guaranteed to see gains immediately because it forces progression on you.  It is a full body workout that really takes everything out of you.  You will need the 48 hours of recovery time.

I've personally done this exact workout for 4 weeks and have gained in every single exercise, added muscle and have only increased 0.5% body fat and I'm eating like a mad man.

Give it a shot and you won't be sorry.

Mike

thats a terrible routine...

Do u think u cud give me a good routine then plz? Cuz I wanna start cutting this monday.

First, did you notice he only said it was a terrible routine and gave no reason?  That's because he doesn't comprehend fully the effects of such a workout.
 
I'm telling you, do the workout I outlined.  Keep the rest period between exercises to next to nothing (20 to 30 seconds) and you will have your heart rate pumping.  This routine will put on muscle which, in turn, will aide with burning fat.
 
I have used the above workout for 4 weeks (actually I'm into my 5th week) and it works.  After 4 weeks I was up about 1/2 % in body fat, but now I'm actually down in body fat at this point.  I've gained 8 pounds on the scale and have lost body fat. 
 
Remember, people scoff at what they don't truly understand.  Body building is about the Experiment of One--when you have the principles down you can find exactly what works for you.  Give it a shot, you will NOT be sorry!
 
Mike

Tired of information overload?  Confused about which plan is the right one for you?  Get yourself out of the dark by going to http://www.fitnessexpose.com/ and learn how to get into the best shape

No I meant going all out in every exercise for 17 sets straight might be tough for him but who knows.

I guess if everything is one set it would be alright for me to try something like that after I truly get stuck on what I'm doing it's not too far off in terms of exercises that work. The only thing I would of taken it out is leg extensions, lying leg curls, wrist curls, tricep pressdowns and db pullovers.

Other than that it hits everything triceps is getting hard with the presses pulldowns and especially dips. I also believe that squats and deadlifts and the calf raises would be enough since something like squats and deads done right for one heavy set will hit everything for the legs. Dips done "right" does what db pullovers does anyways stretch the rib-cage but other than that it would be great.

Looking back on it that would be 12 exercises so 12 sets going all out on the functional exercises this would be great for me to try when I can't progress no more with what I'm doing. Give this hit thing a try anyways thank for the idea.

"When your strength gains plateau, if you been training exclusively for limit strength/power, you'll need usable muscle mass to progress further."

felonyr301


No I meant going all out in every exercise for 17 sets straight might be tough for him but who knows.

I guess if everything is one set it would be alright for me to try something like that after I truly get stuck on what I'm doing it's not too far off in terms of exercises that work. The only thing I would of taken it out is leg extensions, lying leg curls, wrist curls, tricep pressdowns and db pullovers.

Other than that it hits everything triceps is getting hard with the presses pulldowns and especially dips. I also believe that squats and deadlifts and the calf raises would be enough since something like squats and deads done right for one heavy set will hit everything for the legs. Dips done "right" does what db pullovers does anyways stretch the rib-cage but other than that it would be great.

Looking back on it that would be 12 exercises so 12 sets going all out on the functional exercises this would be great for me to try when I can't progress no more with what I'm doing. Give this hit thing a try anyways thank for the idea.

That's why it is called The Experiment of One--you have to find what works for you.  That routine I wrote out is a pretty basic advanced/intermediate H.I.T. routine and would work well with the modifications you made.  You will definitely see progress.
 
My arms and lats are noticeably thicker now that I've been doing this workout.
 
Let me know if you need help getting started.
 
Mike

Tired of information overload?  Confused about which plan is the right one for you?  Get yourself out of the dark by going to http://www.fitnessexpose.com/ and learn how to get into the best shape

ya haha that routine is pretty bad

YOU GOTTA EAT BIG, TO BE BIG!!

NASM certified trainer
NFPT certified trainer

Winter Bulk goal:245-250 by dec 31
Current weight: 235

Creation


ya haha that routine is pretty bad

I absolutely love how you guys just dismiss a routine out of hand.  Don't bother to try it or anything.  One of the problems with bodybuilding today is that people have closed minds.  You have to open up your mind and see what really works. I mean REALLY works.  When people like Casey Viator, Mike Mentzer, Dorian Yates, Arnold Schwarzenegger, Ray Mentzer, John Venditti, and many others use this technique to win major titles I am inclined to listen and give it a try.  Then, when I get actual results in a very short period of time, I am inclined to start telling others about it.  I've increased my weight volume (reps x weight x sets) by an average of 57% in just the first 2 weeks of using this program.  I have had continual progression with this program.  You can laugh and say it is a bad routine, but I am living proof that it definitely works.
 
Again, don't have a closed mind and you might actually learn something. 
 
Mike
 

 
Mike Mentzer--he's not big or anything, right?  He used H.I.T. to get this physique.  Same exact type of workout I recommended above.
 

 
Dorian Yates in 1993 after using H.I.T. for his workouts.  Lower frequency, but higher intensity.  It obviously works. 

Tired of information overload?  Confused about which plan is the right one for you?  Get yourself out of the dark by going to http://www.fitnessexpose.com/ and learn how to get into the best shape

I think mark ripptoes full body strength routine and hitt cardio on non-lifting days... And i mean that routine looks skeptical but if it works for you than hell it works... I aint knockin it b/c i aint tried it

It is not the years in your life, but the life in your years.

OK, so this is supposed to be a forum where we can learn from each other, correct?  So why is it that people keep saying the routine I posted is "bad" and "skeptical" but won't say why?  Can someone give me the reason why you think the routine is bad?  I'm extremely interested in your reasoning. 

Mike
 
PS:  IwillMakeIt -- you nailed it -- gotta use what works for YOU.  Experiment of One in progress.

Tired of information overload?  Confused about which plan is the right one for you?  Get yourself out of the dark by going to http://www.fitnessexpose.com/ and learn how to get into the best shape

 I wud like to give my opinion on why everyone else on this forum feels this routine is crappy!!Im taking H.S.T as the comparison here
A standard H.ST wat everyone recomeds here is
FLAT BENCH
SQUAT/DEADLIFT
PULLUPS
DIPS
OVERHEAD PRESS
BARBELL ROWS/DUMBELL PULLOVERS
 
 
 
Instead of doing 5 heavy ass sets of squats ur recommending:
 1.Leg Extensions 2.Lying Leg Curls 3. Lying Leg Curls  4.Deadlift 5.Squats  6.BB Shrug
I think 5 sets of squats/deadlifts are better than a set each of these 5.
 
For pullups and barbell rows u recommend:
1. DB Pullovers 2.Lat Pull Down 3.Cable Seated Row
Again i feel 3 sets of pullups and three sets of barbell rows/dumbell pulovers are much beter than these.
All compounds
 
For 3 sets of flat bench and 3 sets of dips ur recommending 1 set each of:
Flat BB Bench Press
Dips
 
and finally the 3 sets of overhead press ur getting it down to a set of
Barbell OH press
Standing DB Laterals



these i feel are unnecessary if ur doing a hst neways
BB Curls
Tricep Press Down
Wrist curls
Abs
 
So ur basically replacing heavy ass compunds which beat the **** out of u every routine by small isolations.
Ur thing mite/would work but logically the h.st is a much better bet.
PS:J.M.O

It's not the exercises its the idea of it that interests me like he says you have to experiment. You don't have to follow the exact exercises if you saw what I would change if I would tackle it sounds like a very good idea but that's after I can't progress no more adding weight everytime on what I'm doing which is all compounds.

HST is also not a routine it's about the idea of it just like I believe HIT is and is what he's talking about. Both can be very good to do when it comes to needing a change after stalling with whatever your doing before. He's right not trying it out giving it your all for a couple of weeks and seeing how it really does gives people no right to say that is crap.

The most important thing I see is as long as it contains at least the basic compound exercises like squats,both oh and bench presses,deadlifts,pullups and possibly rows(it really should be a power type move like power cleans btw) then it ain't super bad until the person tries it and does and follows it right.

"When your strength gains plateau, if you been training exclusively for limit strength/power, you'll need usable muscle mass to progress further."

grover_7up


 I wud like to give my opinion on why everyone else on this forum feels this routine is crappy!!Im taking H.S.T as the comparison here
A standard H.ST wat everyone recomeds here is
FLAT BENCH
SQUAT/DEADLIFT
PULLUPS
DIPS
OVERHEAD PRESS
BARBELL ROWS/DUMBELL PULLOVERS



Instead of doing 5 heavy ass sets of squats ur recommending:
1.Leg Extensions 2.Lying Leg Curls 3. Lying Leg Curls  4.Deadlift 5.Squats  6.BB Shrug
I think 5 sets of squats/deadlifts are better than a set each of these 5.

For pullups and barbell rows u recommend:
1. DB Pullovers 2.Lat Pull Down 3.Cable Seated Row
Again i feel 3 sets of pullups and three sets of barbell rows/dumbell pulovers are much beter than these.
All compounds

For 3 sets of flat bench and 3 sets of dips ur recommending 1 set each of:
Flat BB Bench Press
Dips

and finally the 3 sets of overhead press ur getting it down to a set of
Barbell OH press
Standing DB Laterals



these i feel are unnecessary if ur doing a hst neways
BB Curls
Tricep Press Down
Wrist curls
Abs

So ur basically replacing heavy ass compunds which beat the **** out of u every routine by small isolations.
Ur thing mite/would work but logically the h.st is a much better bet.
PS:J.M.O

So you are basically stating that "more is better" correct?  Do you realize that when you do a set of an exercise to failure you are creating all the necessary stimulation for growth of that muscle?  So, if you are already digging a hole, why create the Grand Canyon by piling even more stress on that muscle?  That means that when your muscle goes to recover it is going to take that much longer because instead of having to repair a small hole and then build on top of that, it has to repair the Grand Canyon before it can build on top of that.
 
H.I.T. operates on principles that tell you (and rightfully so) that you don't have to do this massive amount of sets in order to get growth.
 
I appreciate that you broke it down, but it isn't about what exercises you do, it is all about the intensity with which you do those exercises.

Tired of information overload?  Confused about which plan is the right one for you?  Get yourself out of the dark by going to http://www.fitnessexpose.com/ and learn how to get into the best shape