I workout about 3-4 days a week but only one of those days is bench press, squats etc.. aka heavy lifting. The other days are cardio, or circuit workouts at the place I go to..
For purely aesthetic purposes and someone who is sorta skinny fat (maybe 14-15% body fat), is it sorta counterproductive or useless to work out unless I am spending all 3-4 days a week ONLY weight lifting?
When I feel that depression creepin in I backlash by hitting the weights and then incline fast pace power walk on the treadmill for 30min straight. That soul rinse is a God send.
You straight. Consistency.
Throw in some calisthenics for agility.
80% of your mass/muscle is harvested in the kitchen and sleep.
When I feel that depression creepin in I backlash by hitting the weights and then incline fast pace power walk on the treadmill for 30min straight. That soul rinse is a God send.
You straight. Consistency.
Throw in some calisthenics for agility.
80% of your mass/muscle is harvested in the kitchen and sleep.
I workout about 3-4 days a week but only one of those days is bench press, squats etc.. aka heavy lifting. The other days are cardio, or circuit workouts at the place I go to..
For purely aesthetic purposes and someone who is sorta skinny fat (maybe 14-15% body fat), is it sorta counterproductive or useless to work out unless I am spending all 3-4 days a week ONLY weight lifting?
No offense, but 14% body fat is pretty darn lean, you wouldn't be skinny fat at that bmi. You would be vascular and have some abs showing even if you lacked muscle at that percentage.
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Of course! What are your goals? Are you more focused on losing weight or putting on muscle mass? Both??
No offense, but 14% body fat is pretty darn lean, you wouldn't be skinny fat at that bmi. You would be vascular and have some abs showing even if you lacked muscle at that percentage.
Yeah that's the classic response lol. I wanna be RIPPED but no BULKY... Aka Brad pitt from fight club?
Cardio and circuits are good for losing the weight and getting toned, throw in some calisthenics with pullups/chins . If you want to put on muscle mass you wanna be hitting compound lifts at least twice a week, bench, bent row, deadlift/squat. Check out the stronglifts 5x5 or starting strength. Add some accessories in there for 'aesthetics'. Also, lifting hard in the gym burns a **** load of calories and elevates your metabolism for hours afterward, keep that in mind. Maybe try aiming for two full body lifting days and on the 'off' days doing some light cardio for active recovery
Also, Diet. Cut sugar out asap and focus on a lean diet high in protein. If you wanna put on some muscle you should aim to be in a caloric surplus at least a little bit.
Yeah that's the classic response lol. I wanna be RIPPED but no BULKY... Aka Brad pitt from fight club?
Cardio and circuits are good for losing the weight and getting toned, throw in some calisthenics with pullups/chins . If you want to put on muscle mass you wanna be hitting compound lifts at least twice a week, bench, bent row, deadlift/squat. Check out the stronglifts 5x5 or starting strength. Add some accessories in there for 'aesthetics'. Also, lifting hard in the gym burns a **** load of calories and elevates your metabolism for hours afterward, keep that in mind. Maybe try aiming for two full body lifting days and on the 'off' days doing some light cardio for active recovery
Also, Diet. Cut sugar out asap and focus on a lean diet high in protein. If you wanna put on some muscle you should aim to be in a caloric surplus at least a little bit.
Of course! What are your goals? Are you more focused on losing weight or putting on muscle mass? Both??
No offense, but 14% body fat is pretty darn lean, you wouldn't be skinny fat at that bmi. You would be vascular and have some abs showing even if you lacked muscle at that percentage.
Yeah true, at 15% bodyfat currently I can see the 4 upper abs but not the lowest two while my delts are very visible and separated but again it depends where people stores bodyfat.
If your goal is to build muscle, you should lift at least 3 days a week, with at least one heavy compound exercise per day. In a pinch, you could compress this into one push and one pull day per week, but that requires a lot of time in each gym session.
I do Chest/Tris/Abs - Bench press and dips for compounds
Back/Legs - Squats/deadlifts/bb or db rows for compounds
Shoulders/Biceps - shoulder press for compound
Working out on other days is not a waste because it will help burn fat.
Muscle is built during recovery. Unless he’s sleeping 10 hours a day and getting 5,000 calories daily (doable but unlikely for most men with a FT job / business), quick route to overtraining syndrome. A heavy squat session alone will put you on your ass for at least 48 hours.
Muscle is built during recovery. Unless he’s sleeping 10 hours a day and getting 5,000 calories daily (doable but unlikely for most men with a FT job / business), quick route to overtraining syndrome. A heavy squat session alone will put you on your ass for at least 48 hours.
I know, thats why I said 3 days. I didnt say three days in a row and I didnt say to work muscle groups out multiple times per week. Compressing a targeted muscle building regimen into 2 days won't achieve better results in terms of maximizing recovery, and wont target muscle groups effectively within those workouts.
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Sugar is okay if you’re bulking. If you’re cutting then you should remove sugar. Just keep sugar within your pre-and post workout windows if you go that route (no don’t starting drinking soda, talking about white rice, table sugar, and pasta). Most natural lifters undershoot the carbohydrate macro requirements. Don’t listen to the low carbers if you’re trying to get stronger. You need a shvt ton of carbs. More than what most people can comfortably eat. If anything pull the calories away from fat.
I know, thats why I said 3 days. I didnt say three days in a row and I didnt say to work muscle groups out multiple times per week. Compressing a targeted muscle building regimen into 2 days won't achieve better results in terms of maximizing recovery, and wont target muscle groups effectively within those workouts.
If the major compound lifts are done with any kind of intensity (80%+ IRM sets), 3 times a week is probably too much for most guys over 30. He should be okay if he’s younger.
If the major compound lifts are done with any kind of intensity (80%+ IRM sets), 3 times a week is probably too much for most guys over 30. He should be okay if he’s younger.
You are mistaken. I simply described a very common natural bodybuilding workout that I have done for a decade and well into my 30s. You can read basically any muscle building/bodybuilding magazine and see this split. He needs to do a compound during these sessions to activate the full body and stabilization muscles in conjunction with the target body part(s) that wont be achieved by just isolation exercises on that day.
Just to be clear, you're saying that the human body can't tolerate 3 sets of squats, 3 sets of bench press, and 3 sets of shoulder press over the course of 7 days?
Just to be clear, you're saying that the human body can't tolerate 3 reps of squats, 3 reps of bench press, and 3 reps of shoulder press over the course of 7 days?
but more of all alcohol 