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Me :|
- Thread starter jsm123
- Start date
I usually Do 100 lbs benchpress 10-15 reps until i burn out.. 40 On dumbells the same..
What are some ways to get more cut..
1. What type of equipment do you have access to? This will determine what to do on the training/exercising side of equation.
2. You have to focus on diet. This I can assist you with.
Getting "cut" is having proper muscle mass along "with" low body fat.
I will post again....when you acknowledge this post to ensure you are coming back. Not all new members do......
HEY!!!!!
Then we can work together and give you the tools.......Bro!
Best wishes
Chillen
My only comment at the moment is that you're "burning" out while working out. This isn't the best way to do weight lifting. You need to either lift heavy or not lift at all. Doing 100 bench press with 100 pounds is not an ideal thing. However, if you can do a 5x5, or a 5x3x1, or a 2x15, or something like that, you can do far better. There's basically three rules to lifting: 1) High-reps, low weight, 2) Medium reps, medium weight, 3) Low-reps, high weight. No matter which one you like to do, you'll probably see results.
Assuming that you're doing well on your diet, you need to structure your workouts. You need to add more different sets of exercises such as squats, deadlifts, lunges, pushes, pulls, and twists (most probably know where I got that from...).
Both bench and dumbells exercise the same muscles, depending on what you're doing. So using a bit of common sense, you should know that it isn't going to work your legs out, nor is it going to work your abs out.
Also, using a bit of common sense, lifting the same thing over and over every day isn't going to grow muscles (if that is what you want). If all it required was to lift 100s reps to burn out, then all a fat guy is to do is curl a donut 100 times before stuffing it in his mouth.
However, no matter what type of exercise you do, diet is the key player in the end.
Assuming that you're doing well on your diet, you need to structure your workouts. You need to add more different sets of exercises such as squats, deadlifts, lunges, pushes, pulls, and twists (most probably know where I got that from...).
Both bench and dumbells exercise the same muscles, depending on what you're doing. So using a bit of common sense, you should know that it isn't going to work your legs out, nor is it going to work your abs out.
Also, using a bit of common sense, lifting the same thing over and over every day isn't going to grow muscles (if that is what you want). If all it required was to lift 100s reps to burn out, then all a fat guy is to do is curl a donut 100 times before stuffing it in his mouth.
However, no matter what type of exercise you do, diet is the key player in the end.
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First off good build u have got. The traps are also looking very good. As for your weight scedual work on more weight less reps not less weight more reps. By the way this showed up at the top of the forum i do not know if its old or new so sorry if its old.
K Well i have a Weight Benche with probably 250+ pounds 2 sets up of dumbells. A Treadmill on of the those on the floor ab things that dont work. And basically thats it..
Im 5'10
160-165 lbs
Whats the best way to bulk out?
The best way to "Bulk-out" is through a diet with a surplus in calories and a FBW routine.
Lets begin with learning how to configure your calories:
The road to potentially bulking:
The road to your goal, is gaining knowledge of calories and nutrition within a diet proportioned to your age, wgt, hgt, and gender, which includes associated activities.
Then developing a scheduled training plan per week (which allows recuperation time) that compliments---a clean diet. When both are developed, then the key is consistency and then watching, looking, and being very mindful, of your bodily responses to your diet and training stimulus.
Surplus dieting is the MAIN thing that does the job.
Some Basic information that can lead you to weight tissue gain
Calorie calculation is an approximation science, remember this. Through your journey WATCH, LOOK, and LISTEN, to your body..........it will TELL YOU if your doing the correct things or combination of things!
○ Change your eating habits (below are some suggestion examples)
○ Substitute an artificial sweetener of your choice in the replace of refined white sugar (Refrain from Refined Sugar like you would a disease)
○ Try eating 5 to 6 smaller meals during the day
○ Balance your meals out during the day so in one day you have a mix of protein, carbohydrate and good fats
○ Drink lots of water during the day and before, during and after exercise
○ Simple Carb Examples: Grapefruit, Watermelon, Cantaloupe, Strawberries, Oranges, Apples, Pineapple, etc
○ Complex Carb Examples: Whole Wheat Pita Bread, Oatmeal, Long Grain Brown Rice, Brown Pasta, Malto-Meal (Plain, whole wheat),etc
○ Good Protein Examples: White or Dark Tuna, Chicken Breast, Lean Turkey, Lean Ham, Very lean Beef, Quality Whey Protein Powder,, etc
○ Good Fats Examples: Natural Peanut Butter, Various Nuts, Flax Seed, Fish Oils.
This is what you need to do:
This an approximation science, but you can narrow it down very close, if your meticulous in your vision when looking at the data.
Tweak your desire and passion by educating yourself on the basic requirements of losing fat tissue. With your age, sex, height, and weight, in mind, find your approximated base calorie needs (this is organ function, breathing, or bodily function needs). One can use the Benedict Formula.
Calculate your BMR:
The Harris Benedict equation determines calorie needs for men or woman as follows:
• It calculates your Basal Metabolic Rate (BMR) calorie requirements, based on your height, weight, age and gender.
• It increases your BMR calorie needs by taking into account the number of calories you burn through activities such as exercise.
This gives you your total calorie requirement or approximated Maintenance Line (I call it the MT Line).
Step One : Calculate your BMR with the following formula:
•Women: BMR = 655 + (4.35 x weight in pounds) + (4.7 x height in inches) - (4.7 x age in years)
•Men: BMR = 66 + (6.23 x weight in pounds) + (12.7 x height in inches) - (6.8 x age in years)
Step Two : In order to incorporate activity into your daily caloric needs, do the following calculation:
•If you are sedentary : BMR x 1.2
•If you are lightly active: BMR x 1.375
•If you are moderately active (You exercise most days a week.): BMR x 1.55
•If you are very active (You exercise daily.): BMR x 1.725
•If you are extra active (You do hard labor or are in athletic training.): BMR x 1.9
The calorie surplus margin is just an example:
Apply this knowledge by going over the approximated MT Line (approximated Maintenance line), say for example, a +500c per day, for about 1 week.
Before the week begins, weigh yourself in the AM when you FIRST get up (do not eat yet) (remember your clothing, preferably with just underwear and t-shirt or like clothes).
Note the time, and the approximated wgt.
Each day spread your caloric content out throughout the day (keep the body fed, with calories in the 300 to 500c approximated calories each meal), or a like division which mirrors your end caloric deficit limit (meaning MT +500c).
This way you have your entire day and body encircled with nutrition (I assume you already know to eat clean), which if your eating right, will give an approximated good energy.
At the end of the week, on the same day, the same time, with the same like clothes, weigh yourself again. Note whether you lost or gained tissue (or weight I mean).
If this didn't happen, this means you need to make finer adjustments, and the MT line is not accurate, and you need to adjust this on your own.
Based upon the FEEDBACK your body is giving you, ask yourself how faithful you were on the diet, AND how faithful in training (whether you kept the training schedule (if you didn't, this would effect the caloric equation, no?!), AND how accurate you figured in your activities caloric wise.........but, you have the base information to begin making adjustments.
=========================================================
The Nutrients are an essential factor in the diet; however, the law of energy balance within the DIET, is the ultimate KING while the Nutrients can play in some decisions made within the body.
Do yourself a favor, figure out your MT line, adjust off of this, eat well balanced spaced out meals (DONT EVER starve YOURSELF), AND listen to your body for the results.
While you are trying to figure out your body, IT WILL PAY YOU BACK, I promise. You have to learn to MASTER yourself to become the master of weight loss for YOURSELF.
========================================================
"Let your inner vision cultivate your ultimate exterior expression" —Chillen
"The strongest inner feeling that prevails will result in the exterior expression" –Chillen
"Your cultivation and manifestation of thought accumulated within your reasoning will determine your outcome"----Chillen
==========================================================
The most effective beginning is to look at your diet, and make a diet journal in my opinion, THEN work in a training program around this diet.
=======================================================
You must have "some obsession".
Have controlled obsession (and obsession to a---Point, is necessary), but some lose this obsession once they learn the amount of work it requires. There eyes then widen and then the obsession then pops right out. Dont let this happen to you: Raise your Want-o-Meter to a new higher level.
Best Regards,
Chillen
Next is picking exercises that fit within the equipment you have available and developing a FBW:
A Weight Program is a structured "Weight Lifting" Plan that you schedule certain exercises for a given time period.
For example: Monday, Wednesday, Friday, and Rest Saturday and Sunday, and then repeat.
Make compound exercises your STAPLE exercises. Some exercises to include:
Squat, Dead Lift, Flat and incline bench press (upper), Military press (upper), Lunges (more lower), French Press (Skull crusher, upper), barbell curl (upper, I do not share the opinion, that barbell curls are a useless exercise), bent over row (upper), and you can also choose: Dips and chins/pull-ups.
And, if you plan to work the torso:
The torso or abs: (the deads and squats--indirectly--but POWERFULLY effect this area)
Types of exercises: Crunch, Reverse crunch. Hanging leg raises, Leg lifts are a few starting examples. Pick one, AND do 3 sets. At the beginning I suggest just one exercise of 3 sets, and as you progress you can add in another--just for simplicity sake.
Start out with no weight until you reach the first set of 25 reps. IF on the first set you reach 25R, then add a 2 1/2 lb plate (as an example) on the second set, and then continue, and then do a 3rd. Be progressive. Each time the FIRST set hits 25, add weight.
I include weighted half-up sit ups (about 30 degrees up or thereabouts--some dont like these because it involves the hip flexors, but I get good strength volume from it, so see if works for you.
Schedule this about 3 times a week, and treat it as any other muscle. Allow rest time: this example gives about 4 days in one week.
But remember, doing these exercises isn't the key in getting the abs to show, its the diet that does this. The exercises will strengthen the area no doubt, but place the diet above these exercises. Be PROGRESSIVE in the ab area as you are in your other training.
Weight progression EXAMPLE:
I recommend a writing down the exercises, weight being used, and then keeping track of the reps completed---to track progression, and if need be enable FORCE progression techniques. The KEY to training, is PROGRESSION. Trying with FULL THROTTLE to progress from one workout to the next (whether its an increase in reps or weight or both).
For example: you used 100lbs on Bent Over row and did 8 reps. The next workout with the back you want to get 9 reps, and so on and so forth. If the target cut off rep range is 12 (for example), then you would increase about 5 lbs. This is progression in its simple basic form.
I believe you have to track progress because its CRITICAL to ones success and to strength and/or muscle gains.
Best wishes,
Chillen
A Weight Program is a structured "Weight Lifting" Plan that you schedule certain exercises for a given time period.
For example: Monday, Wednesday, Friday, and Rest Saturday and Sunday, and then repeat.
Make compound exercises your STAPLE exercises. Some exercises to include:
Squat, Dead Lift, Flat and incline bench press (upper), Military press (upper), Lunges (more lower), French Press (Skull crusher, upper), barbell curl (upper, I do not share the opinion, that barbell curls are a useless exercise), bent over row (upper), and you can also choose: Dips and chins/pull-ups.
And, if you plan to work the torso:
The torso or abs: (the deads and squats--indirectly--but POWERFULLY effect this area)
Types of exercises: Crunch, Reverse crunch. Hanging leg raises, Leg lifts are a few starting examples. Pick one, AND do 3 sets. At the beginning I suggest just one exercise of 3 sets, and as you progress you can add in another--just for simplicity sake.
Start out with no weight until you reach the first set of 25 reps. IF on the first set you reach 25R, then add a 2 1/2 lb plate (as an example) on the second set, and then continue, and then do a 3rd. Be progressive. Each time the FIRST set hits 25, add weight.
I include weighted half-up sit ups (about 30 degrees up or thereabouts--some dont like these because it involves the hip flexors, but I get good strength volume from it, so see if works for you.
Schedule this about 3 times a week, and treat it as any other muscle. Allow rest time: this example gives about 4 days in one week.
But remember, doing these exercises isn't the key in getting the abs to show, its the diet that does this. The exercises will strengthen the area no doubt, but place the diet above these exercises. Be PROGRESSIVE in the ab area as you are in your other training.
Weight progression EXAMPLE:
I recommend a writing down the exercises, weight being used, and then keeping track of the reps completed---to track progression, and if need be enable FORCE progression techniques. The KEY to training, is PROGRESSION. Trying with FULL THROTTLE to progress from one workout to the next (whether its an increase in reps or weight or both).
For example: you used 100lbs on Bent Over row and did 8 reps. The next workout with the back you want to get 9 reps, and so on and so forth. If the target cut off rep range is 12 (for example), then you would increase about 5 lbs. This is progression in its simple basic form.
I believe you have to track progress because its CRITICAL to ones success and to strength and/or muscle gains.
Best wishes,
Chillen
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