WEEK 120 :: What Is The Best Workout To Get Cut?

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* Note: How can I win? Answer all questions in the order that they are asked.

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TOPIC: What Is The Best Workout To Get Cut?

For the week of: 5/20-6/01
Sunday @ Midnight Is The Final Cut (Mountain Time, US & Canada).

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Those who have put on enough muscle this winter are looking to get 'cut' for the summer.

What is the best workout to get cut? Be specific.

What kind of results can one expect from this type of workout?

What are some of the drawbacks to this type of workout?

BONUS QUESTION: Do you usually cut for the summer? If so, about when do you usually start to cut?

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Don't discuss any other topic in this section. ONLY discuss the question above.

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Thanks,
Bodybuilding.com

[seven7s]

No workouts ? this is what I need.

[nickmanzoni]

Here's a routine I like to do. It's nothing spectacular, but I've done it and it keeps me lean when I put on a couple extra lbs.

Warm-up of cardio 10 mins.

Tri-set this:
Chin-ups (bodyweight)- 10 reps
Dips-(bodyweight) 10 reps
Squats (bodyweight, and your weight in lbs on your back)-10 reps
Rest 1-2 mins tops
Then do it again, droping one rep of each. i.e.:
chin-ups- 9 reps
dips-9 reps
squats-9 reps
repeat until failure, or if you can get to one rep of each, go back UP and see if you can get to ten of each again. I myself can only get back up to 3 of each before totally gassed.

If bodyweight exercises are a problem, assisted pullup/dip machines can be subbed, as long as you can promise yourself that you're doing enough weight to really push your limits.

With all of these compounds, you don't NEED to target those abs, but you can try doing planks after this routine to really feel it throughout your entire body.

I recommend trying to do 20 seconds plank/ 20 seconds rest for as long as you can for 3 sets. You're toasted, I promise.

Doing this 3 times a week will hit all major muscles, and increase calorie demand exponentially.


Thanks for reading.

[harmdogs]

Here is the program as found in "The Poliquin Principles"

the letter responds to what number the exercise is in a giant set
e.g
A1. Exercise 1
rest period
A2. Exercise 2
rest period
etc

there is 45 seconds between exercises in workout A and 30 in workout B

The tempos e.g 201 would mean 2 seconds negative (or lowering) 0 second pause and 1 second positive (raising weight), an X means to explode the weight up

tempo = T

What is the best workout to get cut?
Workout A
Days 1&3

A1.Dumbbell Lunge 4 x15-20 T=20X
A2.Lat Pulldown 4 x15-20 T=321
A3.Lying Leg Curls 4 x15-20 T=501
A4.Decline Dumbbell Tricep Extension 4 x15-20 T=401

B1.Leg Press 3x15-20 T= 201
B2.One Arm Cable Rowing 3x15-20 T=401


Workout B
Days 2&4

A1.Dumbbell Squat 4 x15-20 T=201
A2.Pronated Grip Front Pulldown 4 x15-20 T=301
A3.Dumbbell stiff-leg deadlift 4 x15-20 T=402
A4.Seated EZ bar french press 4 x15-20 T=302

B1.Low Pulley Abduction, standing 3x15-20 T= 301
B2.Seated Rope Rowing To Neck 4x15-20 T=211


What kind of results can one expect from this type of workout?
One can expect to surprisinly hold on to alot of the muscle mass gained in a bulk during this training phase due the system taxing the anaerobic and aerobic system thoroughly.

What are some of the drawbacks to this type of workout?
This workout at first may be hard to complete due to the higher reps and short rest period, but this should be overcome as your body adapts to the stimulus given.


BONUS QUESTION: Do you usually cut for the summer? If so, about when do you usually start to cut?
for me my rugby league season pre season training starts just before summer, so using this program, and cardio from the intense training has given me great results.

[nickmanzoni]

Here's a routine I like to do. It's nothing spectacular, but I've done it and it keeps me lean when I put on a couple extra lbs.

Warm-up of cardio 10 mins.

Tri-set this:
Chin-ups (bodyweight)- 10 reps
Dips-(bodyweight) 10 reps
Squats (bodyweight, and your weight in lbs on your back)-10 reps
Rest 1-2 mins tops
Then do it again, droping one rep of each. i.e.:
chin-ups- 9 reps
dips-9 reps
squats-9 reps
repeat until failure, or if you can get to one rep of each, go back UP and see if you can get to ten of each again. I myself can only get back up to 3 of each before totally gassed.

If bodyweight exercises are a problem, assisted pullup/dip machines can be subbed, as long as you can promise yourself that you're doing enough weight to really push your limits.

With all of these compounds, you don't NEED to target those abs, but you can try doing planks after this routine to really feel it throughout your entire body.

I recommend trying to do 20 seconds plank/ 20 seconds rest for as long as you can for 3 sets. You're toasted, I promise.

Doing this 3 times a week will hit all major muscles, and increase calorie demand exponentially.


Thanks for reading.

Ok. Now with more time on my hands:

What one could expect from this workout:
This is one that is going to push your anaerobic threshold to the max resulting in huge pumps that if properly supplemented, could ADD muscle to your build while taxing all major muscle groups to recruit fat stores. On top of that, your core musculature will firm, and your plyometric performance will increase as well. Expect to lose noticeable percentages within 2-3 weeks.

What are some of the drawbacks to this type of workout?
You will definitely need to watch what you eat and drink if you were to undertake this workout. Your calorie demands will sky rocket, tempting you to grab the first thing you see and eat until you burst. You will also need to be aware of the dehydration issue that comes with total body workouts. Drinking more water will not only keep you from burning out, but in and of itself will help you lose weight.


Bonus question: Do you usually cut for the summer? If so, about when do you usually start to cut?

I am by trade a personal trainer, also like to dabble in fitness modeling from time to time, so I always keep myself relatively lean all year long. During winter months I find myself sitting around 10% bodyfat, but when it's beach season, I can do this workout and drop to around 6-8% after 2 weeks time.

[tanzeer]

1. What is the best workout to get cut? Be specific.

Ans: As per my opinion, the best workout to get cut is as follows:

Workout start time: 6am
Used Weights : As per capability
Sun: Chest, Tricep, Leg, Abs
Mon: Bicep, Shoulder, Calf, Abs
Tue: Off/Cardio
Wed: Chest, Tricep, Leg, Abs
Thu: Bicep, Shoulder, Calf, Abs
Fri: Off/Cardio
Sat: Off/Cardio

Sunday and Wednesday
Chest, Tricep, Leg, Abs (set x reps)

Push ups 3x failure
Bench dips 3 x failure
Tricep Extension 3 x failure
Close-grip bench press 3 x failure
Dumbell flyes 3 x failure
Incline bench press 3 x failure
Bench press 3 x failure
Leg curl 3 x failure
Hanging leg raise 3 x failure


Monday
Bicep, Shoulder, Calf, Abs
(set x reps)
Bent-over rear delt raise 3 x failure
Front dumbbell raise 3 x failure
Military press 3 x failure
Alternate dumbbell curl 3 x failure
Hammer curl 3 x failure
Barbell curl 3 x failure
Calf raise 3 x failure
Abs crunch 3 x failure


Thursday
Bicep, Shoulder, Calf, Abs
(set x reps)
Bent-over rear delt raise 3 x failure
Front dumbbell raise 3 x failure
Military press 3 x failure
Concentration curl 3 x failure
Hammer curl 3 x failure
Barbell curl 3 x failure
Calf raise 3 x failure
Abs crunch 3 x failure

Apart from the above workout program, one have to maintain their nutrition facts. The main thing is they have to stop eating junks and fats.


2. What kind of results can one expect from this type of workout?

Ans: Doing this workout will definitely help a person to get in shape. To be more specific, the muscles will be more exposed than before. This exercise is mainly to get cut. That means, a person who has mainly focused to gain volume for sometime by eating and exercising, will get most benefit by doing this exercise as this exercise will cut off the extra fats and will only keep the muscles.


3. What are some of the drawbacks to this type of workout?

Ans: This is a very hard and extra heavy weight training which needs lot of patience and motivation. One may feel more tired during this workout, however vitamin c liquid intakes will help to get rid of tiredness.

Possibilities of injuries are also expected if the exercises are done improperly.


BONUS QUESTION: Do you usually cut for the summer? If so, about when do you usually start to cut?

Ans: Yes I do cut for the summer. Summer in Bangladesh starts mainly from March, so I start in mid March.

[Veeshmack]

probably the earliest i ever submitted an article, but im bored, i wrote one, im sure if i wait for the last minute i will forget, so i'll enter now

[DaninSpain]

Ok. Now with more time on my hands:

What one could expect from this workout:
This is one that is going to push your anaerobic threshold to the max resulting in huge pumps that if properly supplemented, could ADD muscle to your build while taxing all major muscle groups to recruit fat stores. On top of that, your core musculature will firm, and your plyometric performance will increase as well. Expect to lose noticeable percentages within 2-3 weeks.

What are some of the drawbacks to this type of workout?
You will definitely need to watch what you eat and drink if you were to undertake this workout. Your calorie demands will sky rocket, tempting you to grab the first thing you see and eat until you burst. You will also need to be aware of the dehydration issue that comes with total body workouts. Drinking more water will not only keep you from burning out, but in and of itself will help you lose weight.


Bonus question: Do you usually cut for the summer? If so, about when do you usually start to cut?

I am by trade a personal trainer, also like to dabble in fitness modeling from time to time, so I always keep myself relatively lean all year long. During winter months I find myself sitting around 10% bodyfat, but when it's beach season, I can do this workout and drop to around 6-8% after 2 weeks time.

- Please explain what your deffinition of " Properly Supplemented " means - The workout looks Interesting and I would be Intrested in following this routine with a little lean muscle gain as you describe , many thanks

[nickmanzoni]

- Please explain what your deffinition of " Properly Supplemented " means - The workout looks Interesting and I would be Intrested in following this routine with a little lean muscle gain as you describe , many thanks
Mostly talking about most NO products, along with adequate protein intake. Some argue creatine, but if you're "cutting" you're going to look fuller, so I would say stay away from that. For example:
http://www.bodybuilding.com/store/bsn/nitrix.html this nitrix product looks pretty solid to me. I would/have/will again take this.
http://www.bodybuilding.com/store/opt/whey.html
This whey is good, it certainly sells well, but without carbs to replenish energy stores, you might as well just eat your muscle for the NEXT workout you go into. I like THIS protein better:
http://www.bodybuilding.com/store/cn/ultra.html

With enough carbs to spike insulin, and ensure replenshing glycogen levels and enough protein to aid in the amount needed daily; this would be a protein of choice. Good luck!

[Nyyankees3892]

Wow i tried the triset workout and i am sooooo beat.

[scottiep]

Here's a routine I like to do. It's nothing spectacular, but I've done it and it keeps me lean when I put on a couple extra lbs.

Warm-up of cardio 10 mins.

Tri-set this:
Chin-ups (bodyweight)- 10 reps
Dips-(bodyweight) 10 reps
Squats (bodyweight, and your weight in lbs on your back)-10 reps
Rest 1-2 mins tops
Then do it again, droping one rep of each. i.e.:
chin-ups- 9 reps
dips-9 reps
squats-9 reps
repeat until failure, or if you can get to one rep of each, go back UP and see if you can get to ten of each again. I myself can only get back up to 3 of each before totally gassed.

If bodyweight exercises are a problem, assisted pullup/dip machines can be subbed, as long as you can promise yourself that you're doing enough weight to really push your limits.

With all of these compounds, you don't NEED to target those abs, but you can try doing planks after this routine to really feel it throughout your entire body.

I recommend trying to do 20 seconds plank/ 20 seconds rest for as long as you can for 3 sets. You're toasted, I promise.

Doing this 3 times a week will hit all major muscles, and increase calorie demand exponentially.


Thanks for reading.


Ok, now you start with 10 and just do trisets and go down to 1 of each then start going back up until you just can't do anymore?? I used to do something like this before trying to follow the Mike Tyson routine but didn't do everything the way he use to.... especially the 3 mile jog in the morning!!

And explain the squat deal again? I weigh about 184 so is that what I should put on my back? I wouldn't put more anyways cause I still play basketball and I don't need huge legs.

What kind of cardio you kick in? You keep a close eye on amt of protein, carbs, and fat in you diet?



thanks
Scott

[nickmanzoni]

Ok, now you start with 10 and just do trisets and go down to 1 of each then start going back up until you just can't do anymore?? I used to do something like this before trying to follow the Mike Tyson routine but didn't do everything the way he use to.... especially the 3 mile jog in the morning!!

And explain the squat deal again? I weigh about 184 so is that what I should put on my back? I wouldn't put more anyways cause I still play basketball and I don't need huge legs.

What kind of cardio you kick in? You keep a close eye on amt of protein, carbs, and fat in you diet?



thanks
Scott


Yeah, well 184 lbs could be rounded up (or down) to 185-180. Do that 10 times. Then after the rest, and it's squats again, just do 9, and repeat.

With this, you do 10 minutes of cardio to warm-up, and I seriously doubt you'd want to do cardio after, but maybe 10-15 mins after. Good luck!

[nickmanzoni]

Wow i tried the triset workout and i am sooooo beat.

Yessir! That's what success feels like!

[scottiep]

Yeah, well 184 lbs could be rounded up (or down) to 185-180. Do that 10 times. Then after the rest, and it's squats again, just do 9, and repeat.

With this, you do 10 minutes of cardio to warm-up, and I seriously doubt you'd want to do cardio after, but maybe 10-15 mins after. Good luck!


Ok, if I understand correctly, start with 10, then work your way down to 1, then right back up to as many as can do. Basically, decrease by 1 after each triset, starting at 10, down to 1, then increase by 1 for each triset going back up. What do you go for on the other 3 days? Work with weights on whatever muscle/s are lagging??

later
Scott

[nickmanzoni]

I use it for recovery, or just light cardio and calves.

[jrdnufc]

holy crap.. that triset workout kicked my ass. got down to 2, threw in some planks at the end and felt like puking. doesnt matter though, i loved it. thanks nick

[nickmanzoni]

no problem! Congrats on the good work. You'll get to finish by the end of the week.

[scottiep]

Did enjoy it!! Went down to 1 and stopped there cause had to give blood tonight and I wanted to get there on time. Only did 135 for squats and I don't do full squats either when I do squat. Added pushups in to go with it. Finished off with 15 dumbbell shrugs with 100's.

later

Scott

[muzzey]

Tri-set this:
Chin-ups (bodyweight)- 10 reps
Dips-(bodyweight) 10 reps
Squats (bodyweight, and your weight in lbs on your back)-10 reps
Rest 1-2 mins tops
Then do it again, droping one rep of each. i.e.:
chin-ups- 9 reps
dips-9 reps
squats-9 reps

hey m8 am a bit confused sorry but do u mean do 3 sets of chin ups doing ten of them then go onto 3 sets of 10 dips the 3 sets of squats then drop a set or just 1 set of each then lower it?

[nickmanzoni]

Tri-set this:
Chin-ups (bodyweight)- 10 reps
Dips-(bodyweight) 10 reps
Squats (bodyweight, and your weight in lbs on your back)-10 reps
Rest 1-2 mins tops
Then do it again, droping one rep of each. i.e.:
chin-ups- 9 reps
dips-9 reps
squats-9 reps

hey m8 am a bit confused sorry but do u mean do 3 sets of chin ups doing ten of them then go onto 3 sets of 10 dips the 3 sets of squats then drop a set or just 1 set of each then lower it?
No, 1 set of 10 for chins then
1 set of 10 dips then
1 set of 10 squats.

rest 2 mins tops
then do it again, subtracting 1 from each. repat

[totransform]

Here's a routine I like to do. It's nothing spectacular, but I've done it and it keeps me lean when I put on a couple extra lbs.

Warm-up of cardio 10 mins.

Tri-set this:
Chin-ups (bodyweight)- 10 reps
Dips-(bodyweight) 10 reps
Squats (bodyweight, and your weight in lbs on your back)-10 reps
Rest 1-2 mins tops
Then do it again, droping one rep of each. i.e.:
chin-ups- 9 reps
dips-9 reps
squats-9 reps
repeat until failure, or if you can get to one rep of each, go back UP and see if you can get to ten of each again. I myself can only get back up to 3 of each before totally gassed.



Hi Nick,

Sounds like a quality workout.

Basically, I am going travelling for a year at the start of September and I want to be ripped to shreds before I go, so this sounds like a quality workout and one that I can take with me and do on my travels, BUT... how much size will I put on? Im 5'9" and at 170, I don't want to gain any more size whatsoever, just want to get leaner. In your experience would this be a wise workout to follow?

[nickmanzoni]

Yes, the ability of you gaining size as much or more size than the standard hypertorphy workout isn't there. You CAN gain muscle mass, but you will most likely see a drop in b.f. percentage faster than hypertrophy.

[muzzey]

ok thanks a lot Nick cant wait to give it ago

[gigolojo]

Hey guys I?m no expert but this is what helped me get from 189lb at over 25% body fat to a solid 159lb so far at around 10.5% +/- 0.5% in 4 months. This is not great by any means but I made some pretty foolish mistakes which I have learnt to rectify. Furthermore, over the course of this workout I have gained strength and even look a bit bigger in some body parts. Please remember to push yourself to the max in each workout and try to have a spotter to help you get the required reps even with an increase in weight.

Well for the first 8 weeks you need to; Train a minimum of 3 times a week. Ideally you should do 4. Remember to use proper form and intensity; make sure you have a spotter on hand to help you get the extra reps. Make sure you rest around 45 seconds between each set. Each workout should last around 50 minutes, to give optimal hormone surges. For abdominal exercises you can change the Friday session once every 2 weeks to a gruelling abs session. This abs session will be posted at the end.

Monday: Back and Triceps.

Cable Rows 3-4 sets of 10 reps steadily increasing the weight each set.
Wide-grip lat pull downs 3-4 sets of 10 reps steadily increasing the weight each set.
Bent over barbell rows 3-4 sets of 10 reps steadily increasing the weight each set.
One-Arm Dumbbell Row 3 sets of 10 reps steadily increasing weight each set.

Close-Grip Bench Press (reverse grip) 3-4 sets of 10 reps steadily increasing weight each set.
Decline EZ Bar Tricep Extension 3-4 sets of 10 reps steadily increasing the weight each set.
Weighted Bench Dips. 3 sets of 10 reps steadily increasing the weight on your upper legs each set.

Wednesday: Chest and Biceps.
On all chest exercises alternate between Dumbbells and Bars. For the first 6 weeks use bars then go to dumbbells.

Flat bench press 3-4 sets of 10 reps steadily increasing the weight each time.
Incline bench press 3-4 sets of 10 reps steadily increasing the weight each time.
Decline bench press 3-4 sets of 10 reps steadily increasing the weight each time.
Cable cross-over?s 3 sets of 10 reps steadily increasing the weight each time.

Close-grip EZ bar Preacher curl 3-4 sets of 10 reps steadily increasing the weight each time.
Concentration Curl?s 3-4 sets of 10 reps steadily increasing the weight each time.
Dumbbell Alternate Bicep Curl 3 sets of 10 reps steadily increasing the weight each time.

Friday: Biceps and Triceps. (This is the extra day that you can choose to dismiss)

Close-grip EZ bar Preacher curl 3-4 sets of 10 reps steadily increasing the weight each time.
Concentration Curl?s 3-4 sets of 10 reps steadily increasing the weight each time.

Close-Grip Bench Press (reverse grip) 3-4 sets of 10 reps steadily increasing weight each set.
Decline EZ Bar Tricep Extension 3-4 sets of 10 reps steadily increasing the weight each set.

Sunday: Legs, Traps, Shoulders.

Leg Press 3-4 sets of 10 reps steadily increasing weight each set.
Leg Extensions 3-4 sets of 10 reps steadily increasing weight each set.
Calf Press on the Leg Press Machine 3-4 sets of 10 reps steadily increasing weight each set.
Barbell Squat?s 3 sets of 10 reps steadily increasing weight each set.

Dumbbell shrugs 3-4 sets of 10 reps steadily increasing weight each set.

Arnold Dumbbell Press 3-4 sets of 10 reps steadily increasing weight each set.
Bent over dumbbell rear delt raises 3-4 sets of 10 reps steadily increasing weight each set.
Front Dumbbell raise 3 sets of 10 reps steadily increasing weight each set.

Well done! 8 weeks are over now you only have 4-8 more to go depending on how shredded you want to get. So this time you want switch about your rest times to around 2 minutes (120 seconds) and your reps to 4-6, with 2 sets per exercise, and make sure above all you go as HEAVY as you possibly can for at least 4 reps on each exercise. Remember to use strict form as well. Each workout should last around 50 minutes again for optimal hormone surges. Remember also to warm up each body part once and only once to get the blood flowing so that maximum effort and weight can be applied.
So here are the last few weeks.

Monday: Back and Triceps.
Warm up your Back with moderate weight 10 reps then 8 reps on Cable Rows.
Cable Rows 2 sets of 4-6 reps as heavy as you can!
Wide-grip lat pull downs 2 sets of 4-6 as heavy as you can!
Bent over barbell rows 2 sets of 4-6 reps as heavy as you can!
One-Arm Dumbbell Row 2 sets of 4-6 as heavy as you can!

Warm up your Triceps with moderate weight 10 reps then 8 reps on Close-grip Bench Press (reverse grip)
Close-Grip Bench Press (reverse grip) 2 sets of 4-6 reps as heavy as you can!
Decline EZ Bar Tricep Extension 2 sets of 4-6 reps as heavy as you can!
Weighted Bench Dips. 2 sets of 4-6 reps as heavy as you can!

Wednesday: Chest and Biceps.
On all chest exercises alternate between Dumbbells and Bars. For the first 4 weeks use bars then go to dumbbells.
Warm up your Chest with moderate weight 10 reps then 8 reps on Flat bench press.

Flat bench press 2 sets of 4-6 as heavy as possible!
Incline bench press 2 sets of 4-6 as heavy as possible!
Decline bench press 2 sets of 4-6 as heavy as possible!

Warm up your Biceps with moderate weight 10 reps then 8 reps on Dumbbell Alternate Bicep curls.

Close-grip EZ bar Preacher curl 2 sets of 4-6 as heavy as possible!
Concentration Curl?s 2 sets of 4-6 as heavy as possible!
Dumbbell Alternate Bicep Curls 2 sets of 4-6 as heavy as possible!

Friday: Biceps and Triceps. (This is the extra day that you can choose to dismiss)
This can also be swapped for the abdominal session below.

Warm up your Biceps with moderate weight 10 reps then 8 reps on Dumbbell Alternate Bicep curls.

Close-grip EZ bar Preacher curl 2 sets of 4-6 as heavy as possible!
Concentration Curl?s 2 sets of 4-6 as heavy as possible!

Warm up your Triceps with moderate weight 10 reps then 8 reps on Tricep extensions.

Close-Grip Bench Press (reverse grip 2 sets of 4-6 as heavy as possible!
Decline EZ Bar Tricep Extension 2 sets of 4-6 as heavy as possible!

Sunday: Legs, Traps, Shoulders.

Warm up your Legs with moderate weight 10 reps then 8 reps on Leg press.

Leg Press 2 sets of 4-6 as heavy as possible!
Leg Extensions 2 sets of 4-6 as heavy as possible!
Calf Press on the Leg Press Machine 2 sets of 4-6 as heavy as possible!
Barbell Squat?s 1 sets of 4-6 as heavy as possible!

Warm up your Traps with moderate weight 10 reps then 8 reps on Barbell shrugs.

Dumbbell shrugs 2 sets of 4-6 as heavy as possible!

Warm up your shoulders with moderate weight 10 reps then 8 reps on Arnold Dumbbell Press?

Arnold Dumbbell Press 2 sets of 4-6 as heavy as possible!
Bent over dumbbell rear delt raises 2 sets of 4-6 as heavy as possible!
Front Dumbbell raises 2 sets of 4-6 as heavy as possible!

Abdominal Exercise which can be performed on Fridays, instead of Biceps and Triceps.

Cable Crunch 3 sets 12-20 reps pyramid, ensure to increase the weight steadily each set.

Decline Crunches with plate on chest 3 sets 10-15 reps, increase weight each set and add a twist at the end to target your obliques.

Reverse Crunches 3 sets of 10-15 reps for added weight add a dumbbell but ensure you have perfect technique before adding weight to avoid injury.

Scissor kicks 3 sets of 15 kicks with each leg. Ensure that your form is also perfect on this exercise.

Cardio, try to keep it as low as possible and only do it on non-workout days, preferably in the evening to speed up the slow afternoon metabolism.

Diet; keep it clean with lots of protein good fats and complex carbs. Make sure every week you assess your progress and decrease your daily calories by around 100 each day. This process is steady and slow. But it works.

During this workout you can expect to lose Fat and gain strength. With the correct calorie intake you can even slightly increase the visual size of your muscles. You will also increase definition.

Make sure you log all lifts so that you can try to improve each week, remember every workout must be treated with full intensity especially after the first 8 weeks.

And in answer to the bonus question, it is coming up to the end of my 1st year of bodybuilding in September (I really only properly started in January) so I think I?ll bulk now until next summer with good clean weight then cut.

Hope this helps.

[DarkGrey]

Getting Cut for Summer
Showing Off Winter's Hard Work


So many people this time of year start to fret about looking good on the beach, showing off all of that hard work you did while bulking for the last 3 months. Many people consider getting cut to be one of the hardest things to do, but in actuality, it's not that bad.

One thing I have always been an advocate of while cutting was keeping it simple. There is no reason to be doing upsidedownweightedcablecrossoverswithaplateonyourf ace. I based this workout off of a barebones rippetoes template, and added in everything that a summer cut demands.
(Exercise) - (sets)x(reps)

Day 1
5min Static Stretching
Barbell Squat - 4x8
Incline Bench Press - 4x8
Standing Calf Raises - 3x12
Lat Pulldowns - 4x8
Power Cleans - 3x5

Day 2
5min Static Stretching
Deadlifts - 3x5
Military Press - 4x8
Lunges - 4x8
Seated DB Shoulder Press - 4x8
Hanging Leg Raises - 3x10
EZ Bar Curl - 4x8
Weighted Decline Crunches - 3x10

Day 3
5min Static Stretching
Incline DB Press - 4x8
Leg Extensions - 4x8
Seated Cable Row - 4x8
Barbell Squat - 4x8
Concentration Curl - 4x8
Skull Crushers/Lying Tricep Extension - 4x8


This workout is designed around basic Rippetoe principals and taking it one step further. The workout's basic compound movements are early on in the workout to get the blood flowing and maximize the rest of the workout. I've found that while sticking to the (extended) basics you keep mass and add definition.

Most cutting workouts tend to run on the longer side due to the amount of accessory work, and this workout is no exception. You will find it somewhat shorter than most, however. Some people may not find the compound movements in this workout desirable and unecessary, but they help keep slabs of muscle throughout an intense cut.

Yes, like most people I do cut for summer, who can resist showing off hard work in the sun? I typically follow the workout I outlined above, and have had great results and an increase in definition and even added some mass while lowering body fat. I start my cut late April and continue into late June before I begin another bulking phase.

[hot_stuff007]

1)Best workout to get cut?
Before i outline my workout here,i must warn u,that it WILL NOT work without proper nutrition.It just won't,as nutrition is
half the battle.In a nutshell,eat clean i mean real clean for at least 6 days a week.Keep protein intake high, well spread
over all the meals,and stick to complex carbohydrates.(For me sweet patato works like a charm).Lastly,listen to your
bodies need.Everyone is different.Hence ,if u feel depleted periodically increase calorie by 25-30 g of carb.Look at the
mirror and adjust accordingly,bcoz its the best way to gauge your progress as compared to a weight scale.

On to the Workout.
a) Cardio - its of paramount importance in gettin ripped,just ask DEXTER! So whats a good cardio workout to loose
bodyfat in d fastest manner?Here's what i did with much success.

25 mins of joggin in a park or treadmill.(3 times a week)
Timing? Early mornin,right after waking up in d morning,on an empty stomach,with a good fat burner(optional) or just a
small glass of iced lemon tea. Why morning? Due to glycogen depletion in body,the body makes use of fats as primary
energy source.
Pace?(Aha,pay attention now!) 1) 5 min slow jog.. to get d body warm and comfortable.
2) Next 15 mins,keep alternating between 30 seconds fast sprints,accompanied by 90
seconds medium pace jog.(a pace where you're able to talk,but it feels uncomfortable)
Keep doing this repeatedly for 15 mins,or u can't do anymore.
3)Lastly 5 mins of normal pace jog and warm down.

Well that was just PART 1,PART 2 is gym workout(3 times a week)

Monday(Back,chest,Shoulders)

Incline Bench press - (8-10 reps) x 3 sets
Dumbell flyes/Pec Deck machine (alternate btw them) - (12-15 reps) x 4sets
Wide-grip Lat pulldown(front/back) - (8-10 reps) x 3 sets
Seated back row - (12-15reps) x 4 sets
Military press - (8-10 reps) x 3 sets
Side lateral raises/Front dumbell raises(alternate weekly) - (12-15 reps) x 4sets
Standing calf raise/Seated calf raises - (15 reps - 4 sets)


Wednesday(Legs,Arms, Abs)

Barbell Squats (8-10reps) x 3sets
Leg extensions/Leg curls(Alternate them!) (12-15 reps) x 4 sets
Alternate Dumbell curls (8-10reps) x 2sets
Preacher Curls(the bomb!) - (12-15 reps) x 2sets
Rope pulldowns - (12-15 reps) x 3 sets
Weighted ab machine - (15 reps x 3 sets) .. Why? Bcoz definition of abs are gained by the cardio and diet..so this
exercise helps bring out the abs..


Friday(Purely body weight exercises)
Why? Keeps the blood circulating to muscle groups that gives that hardbody look.(like athletes,trust me)

Push ups x 2 sets
Wide grip pull-ups x 2sets
Close hand chin-ups x 2 sets
Lunges x 2 sets
Bodyweight squats x 2 sets
Abdominal Crunches x 3 sets
-- All exercises are done till failure or till muscle is pumped --

* PACE & WEIGHT ? (for workouts on Monday and Wednesday)
As u'd already realised i always couple a compound movement with an isolation one,bcoz gettin cut isn't
abt just loosin fats,but also having the muscles to show beneath it.
-- For compound movements, WEIGHT- Medium-heavy(not too heavy though)
PACE - Go in a piston like fashion,in a non-stop manner till d set is completed.

--For isolation exercises, WEIGHT- Light-medium(not too light)
PACE - Slow and steady.At peak contraction,hold the position for 1-2 secs & feel
the stretch.

2)What kind of results can u expect from this workout?
In a 4 week,period,if everything follows plan, one shoud be able to loose a realistic 3% -4% bodyfat reduction.
Plus,if nutrition and diet is sound,one can expect around 1-2 pounds of quality mass.

3)Drawbacks of this workout?
So far i know none.. Just that since one doesn't deal with really heavy weight here,you may itch to opt for heavier
weights or even wanna train more.. BUT REMEMBER, the OBJECTIVE of this training is to get cut and ripped.
Hence,stick to it and don't over do it!

4)Do i get cut for the summer?
Not really.. I'm from Malaysia(below Thailand),and its summer here 24/7 . Though my body is slackin now(due to
exams), as an atlete years back,i use to be cut most of the time :)

== P.S - Dissatisfied with something i said?Wanna comment on the article? Feel free to e-mail me at
lachlach86@hotmail.com ==

Try it out,and Good luck! :)

[nickmanzoni]

1)Best workout to get cut?

On to the Workout.

25 mins of joggin in a park or treadmill.(3 times a week)
Timing? Early mornin,right after waking up in d morning,on an empty stomach,with a good fat burner(optional) or just a
small glass of iced lemon tea. Why morning? Due to glycogen depletion in body,the body makes use of fats as primary
energy source.
Pace?(Aha,pay attention now!) 1) 5 min slow jog.. to get d body warm and comfortable.
2) Next 15 mins,keep alternating between 30 seconds fast sprints,accompanied by 90
seconds medium pace jog.(a pace where you're able to talk,but it feels uncomfortable)
Keep doing this repeatedly for 15 mins,or u can't do anymore.
3)Lastly 5 mins of normal pace jog and warm down.




I don't want you or anyone to think I'm replying because of the contest.

I am replying because I feel that doing any kind of exercise BEFORE breakfast will only catabolize muscle. Any noticeable weight loss will be from muscle, or glycogen and the stored water in said substances. On top of that, the stored glycogen (in one pound) can hold up to 3-4 lbs of water, so of course, if you fast and work out, you've easily burned through that glycogen, and thus losing not just the one lb, but up to 4 more as well.


It's great you want to help people, and I applaud your effort. Good luck.

[jbarbera]

i just did the tri set exercise today, but instead of doing squats with weight i did just my body weight (i did it 20x, then 18. then 16, and so on) i have to say maybe halfway through i really wasnt feeling anything, so i added 20 lbs to my pullups and dips, still didnt feel enough pain, so i made it 40 lbs on the pull ups and dips, still not enough so at the 5th set i decided to cut down the rest time, instead of the 1 min - 2 min, i did 15 - 30 sec, at the end i still had engergy left in me, so i did the same amount as the first set on my last set. then i proceeded to workout my shoulders, after that, i went back, did 20 more pullups, worked out my shoulders again, and then did another 20 pullups (all pullups done in a row, no rest)
was i not feeling it because of the body weight squats, or is it just that im freakishly strong, haha, im leaning toward the former

[nickmanzoni]

Yeah, those weighted squats are killers. And the rest between sets is 2 minutes MAXIMUM.


Have another go at it with those tweeks, and let me know how it goes!
Thanks for the feedback!

[gigolojo]

1)Best workout to get cut?
25 mins of joggin in a park or treadmill.(3 times a week)
Timing? Early mornin,right after waking up in d morning,on an empty stomach,with a good fat burner(optional) or just a
small glass of iced lemon tea. Why morning? Due to glycogen depletion in body,the body makes use of fats as primary
energy source.


I kinda agree with Nick, I personally feel that since switching to doing cardio in the morning i seem to lose lean mass and even gains weight some weeks. As I have mentioned in my workout I believe cardio should be done in the afternoon to elevate your metabolism when it is naturally at its slowest, I found this worked far better for me for getting rid of fat while preserving as much lean mass as possible.

If you dissagree please look at the research carried out in the university of southern mississippi that the group of males who trained in the PM group had a far greater reduction in percentage bodyfat (-4%) compared to the AM group who actually increased in body fat(+1%). This they believed was down to as I've mentioned elevating you metabolism when it normall starts to decrease. This research was pulled out of June 2008 Muscle and Fitness British edition.

Hope this helps people.

[hot_stuff007]

I kinda agree with Nick, I personally feel that since switching to doing cardio in the morning i seem to lose lean mass and even gains weight some weeks. As I have mentioned in my workout I believe cardio should be done in the afternoon to elevate your metabolism when it is naturally at its slowest, I found this worked far better for me for getting rid of fat while preserving as much lean mass as possible.

If you dissagree please look at the research carried out in the university of southern mississippi that the group of males who trained in the PM group had a far greater reduction in percentage bodyfat (-4%) compared to the AM group who actually increased in body fat(+1%). This they believed was down to as I've mentioned elevating you metabolism when it normall starts to decrease. This research was pulled out of June 2008 Muscle and Fitness British edition.

Hope this helps people.

Well guys,as i've mentioned earlier in my article,u gotta cater to what's best for your body as not everyone is built alike.. it works fine for me and my frenz,but of course it might not work for all... but as u will find out,most sports coach will advocate interval trainings as such to loose bodyfat d fastest.Infact,there is no harm in havin a light meal,or even a protein shake b4 starting d cardio,if u fear muscle loss.. I'm not advocating that my way is the best,its just that it has given results to me and several others,but it might not be d best for others.. hope u get that point guys.. thx for commenting ..appreciaate it..

oh ya, n i prefer joggin outdoors on hills,but if i were to do it in d afternoon like u said,for my countries climate,i wud be toasted.. :) just kiddin.. thx again

[gigolojo]

Wel I also agree with that, as you say there is no right or wrong but Im just voicing my opinion from ym personal experiences aswell as proven research, hope i did not offend you in anyway.

[hot_stuff007]

Wel I also agree with that, as you say there is no right or wrong but Im just voicing my opinion from ym personal experiences aswell as proven research, hope i did not offend you in anyway.
nope my fren,u did not offend me at all.. its really good to have different opinions and discussions.. thats d whole point of having forums like this.. TC,man.

[nickmanzoni]

Today's the day. I hope I get my workout posted on the main page!

[Veeshmack]

Today's the day. I hope I get my workout posted on the main page!

it wont be posted today
it wont be posted for a few months

[ho_124]

Ho_124's Submission

[DarkGrey]

Good luck mates, I kinda hope I win.

I want some of dat dere suppz

[gigolojo]

Ye good luck to you too, any ideas when the winner gets notifyed.

[Veeshmack]

Ye good luck to you too, any ideas when the winner gets notifyed.

not for a few months

[nickmanzoni]

boo...

[janky]

Hey nick, quick question..
I'm looking to get rid of the spare tire gut, the rest of me is bulking nice with the routine im currently using.
I like this workout and wanna give it a shot, hopefully it'll drop the spare tire a bit..
my only concern is what about bis, tris, shoulders, etc??? Those are just starting to fill out nicely on me and im kinda skeptical about stopping workouts on them.
Any ideas?

[nickmanzoni]

That's the idea of the compound movements. Trust me, you will feel this in your bi's tris and shoulders. If you MUST do shoulders, do side laterals, IF you think you can handle them...

[janky]

so I tried it out w a relatively light weight to test it, and half way through I felt it was too easy so I bumped the weight up..
maaaaaaan.. im beat. I dont wanna move lol
I got to 6 reps going back up.. almost puked

but i dont really feel anything in my bis and tris. I did the lat raises and they're toast, along w my back, legs, and somewhat chest.

good workout man, thx for this!!

[DaninSpain]

That's the idea of the compound movements. Trust me, you will feel this in your bi's tris and shoulders. If you MUST do shoulders, do side laterals, IF you think you can handle them...

Nick ,

How many times a week would you propose that I did this tri-set ?

Would it work well for me , say if I did it twice a week ( Mon & Fri ) and maybe did some Heavy Compound lifting ( Dead?s , Row?s , Squats , Bench ) on the weds , or should I just stay clear of any other workouts and concentrate on doing the tri-set three times ?

[sfrv]

Here's a routine I like to do. It's nothing spectacular, but I've done it and it keeps me lean when I put on a couple extra lbs.

Warm-up of cardio 10 mins.

Tri-set this:
Chin-ups (bodyweight)- 10 reps
Dips-(bodyweight) 10 reps
Squats (bodyweight, and your weight in lbs on your back)-10 reps
Rest 1-2 mins tops
Then do it again, droping one rep of each. i.e.:
chin-ups- 9 reps
dips-9 reps
squats-9 reps
repeat until failure, or if you can get to one rep of each, go back UP and see if you can get to ten of each again. I myself can only get back up to 3 of each before totally gassed.

If bodyweight exercises are a problem, assisted pullup/dip machines can be subbed, as long as you can promise yourself that you're doing enough weight to really push your limits.

With all of these compounds, you don't NEED to target those abs, but you can try doing planks after this routine to really feel it throughout your entire body.

I recommend trying to do 20 seconds plank/ 20 seconds rest for as long as you can for 3 sets. You're toasted, I promise.

Doing this 3 times a week will hit all major muscles, and increase calorie demand exponentially.


Thanks for reading.

Hi Nick,

I am going to try this workout you have outlined, but had a couple of questions:

1) What is your diet like during this workout?
2) I usually do a 4 mile run three times a week in the morning (workout in the evening) should I still do it or cut back to two or less?
3) If I do this workout Monday, Wednesday and Friday is it ok to do my abs routine Tuesday and Thursday?
4) My main goal is to drop body fat from 14% or 15% currently to 10% or preferably less how long should I keep doing this workout?
5) Are the chin-ups and dips done with the same gripe(normal, wide or close gripe) and the dips straight or leaning forward?


Thanks for posting this and I hope to hear back from you.

[nickmanzoni]

Nick ,

How many times a week would you propose that I did this tri-set ?

Would it work well for me , say if I did it twice a week ( Mon & Fri ) and maybe did some Heavy Compound lifting ( Dead?s , Row?s , Squats , Bench ) on the weds , or should I just stay clear of any other workouts and concentrate on doing the tri-set three times ?
I am sorry I didn't get this message sooner.

I would say that you would have to listen to your body. I know from experience most peoples DOMS would have subsided after the 2nd day from my routine, so It could be feesible to do this 3 days a week. If you think you're going to be sore going into the routine, I wouldn't.

[nickmanzoni]

so I tried it out w a relatively light weight to test it, and half way through I felt it was too easy so I bumped the weight up..
maaaaaaan.. im beat. I dont wanna move lol
I got to 6 reps going back up.. almost puked

but i dont really feel anything in my bis and tris. I did the lat raises and they're toast, along w my back, legs, and somewhat chest.

good workout man, thx for this!!
yeah man, no problem!


It wouldn't hurt to do weighted dips/chins if you can handle it.

The basic idea is to hit the largest muscles in the body, and the secondary muscles should logically not withstand the force and be pumped from the workout.

[gofparadise]

gonna have to try the triset work out let you know in how it feels

[tonymachado123]

i just did the tri set exercise today, but instead of doing squats with weight i did just my body weight (i did it 20x, then 18. then 16, and so on) i have to say maybe halfway through i really wasnt feeling anything, so i added 20 lbs to my pullups and dips, still didnt feel enough pain, so i made it 40 lbs on the pull ups and dips, still not enough so at the 5th set i decided to cut down the rest time, instead of the 1 min - 2 min, i did 15 - 30 sec, at the end i still had engergy left in me, so i did the same amount as the first set on my last set. then i proceeded to workout my shoulders, after that, i went back, did 20 more pullups, worked out my shoulders again, and then did another 20 pullups (all pullups done in a row, no rest)
was i not feeling it because of the body weight squats, or is it just that im freakishly strong, haha, im leaning toward the former

squats take alot of energy, so if you didnt do the weighted squats then you are gonna have alot of energy left,

but what i like to do after a normal set of 3 or 4 x 10 of squats or whatever you lift on a regular lift day,

then do weighted lunges with a bar and 25 lbs on each side/ then squat right after so (1 set sholuld be 10 lunges each led and 10 squats) like left leg, right leg ,squat,
then after the first set i do 20 squat jumps without weight, then rest 1 min or 2
then repeat.
try to do 2-3 set of what i explained

[DaninSpain]

I am sorry I didn't get this message sooner.

I would say that you would have to listen to your body. I know from experience most peoples DOMS would have subsided after the 2nd day from my routine, so It could be feesible to do this 3 days a week. If you think you're going to be sore going into the routine, I wouldn't.

Cheers Nick , really helpful - I look forward to loosing the Disco Tits and spare tire.

[nickmanzoni]

gonna have to try the triset work out let you know in how it feels
Interested in your and everyone's feedback.

[indocanuck]

Tried it last week once, and am now starting on it 3x week to see how it works out. Will also start supplementing with a fat burner. So far each workout leaves me totally burned. I still feel the bodyheat coming off me 5-6 hours after the workout.

Only worry is overtraining/burnout going to exhaustion 3x/week with that many squats. I was doing the Madcow 5x5 with squats 3x /week over the winter to put on mass so I'm no stranger to squats, but they were never to exhaustion/failure. What about mixing it up? e.g. squats day 1, deadlift day 2, push-press day 3?

[nickmanzoni]

Tried it last week once, and am now starting on it 3x week to see how it works out. Will also start supplementing with a fat burner. So far each workout leaves me totally burned. I still feel the bodyheat coming off me 5-6 hours after the workout.

Only worry is overtraining/burnout going to exhaustion 3x/week with that many squats. I was doing the Madcow 5x5 with squats 3x /week over the winter to put on mass so I'm no stranger to squats, but they were never to exhaustion/failure. What about mixing it up? e.g. squats day 1, deadlift day 2, push-press day 3?
well, the total amount of squats you'd be doing is 55. You should have plenty of rest once you get to 5 and below. I think you're going to be fine if you pace yourself, stretch and eat enough.

[sfrv]

Did this on Monday, and ran 3.5 miles today.

Great so far due to time and some what exhaustion only finished to 1 going back up.

Started with:
Chin-ups 10-9-8-.......2,1,1
Squats same reps but with different weight 70 lbs, 80lbs, up to 170 lbs.
Dips 10-9-8-.......2,1,1

I do not know if it matters or not but you had listed the order of the exercises in Chin-ups, Dips and Squats. I did Chin-ups, Squats and Dips?

I defiantly feel it today specially in my legs.
Will repeat it Wednesday and Friday and running Thursday.

Thanks Nick awesome work out.

[DaninSpain]

Interested in your and everyone's feedback.

- Nick .

Did the Tri-set today ...

Warm Up / Cool Down - Elliptical 5 Mins

75kg Bodyweight

Standard Parrallel dips , Underhand Grip Chin Ups

Did Squats with 40kgs due to no Squat Rack in Gym & Having to Clean & Press Barbell overhead to squat ( Currently building Gym in my own garden at home so lack of a rack is only a short term problem )

It went like this : 10-9-8-7-6-5-4-3-2-1-1-2

whilst I felt this workout in my lungs and legs , the dips & Chin Up?s wer just a little more manageable than I thought they would be.

I Guess that you are going to tell me that before I start thinking about adding weight to them I shoud concentrate on adding weight to the squats , and with the exta effort needed for the squats I will feel it more in my arms - right ?

I completed the Tri-set about 30 Mins ago and feel spent , but bussing ( Maybe I will feel it more tommorrow ) But planning to try it again on Friday , aches depending.

[nickmanzoni]

- Nick .

Did the Tri-set today ...

Warm Up / Cool Down - Elliptical 5 Mins

75kg Bodyweight

Standard Parrallel dips , Underhand Grip Chin Ups

Did Squats with 40kgs due to no Squat Rack in Gym & Having to Clean & Press Barbell overhead to squat ( Currently building Gym in my own garden at home so lack of a rack is only a short term problem )

It went like this : 10-9-8-7-6-5-4-3-2-1-1-2

whilst I felt this workout in my lungs and legs , the dips & Chin Up?s wer just a little more manageable than I thought they would be.

I Guess that you are going to tell me that before I start thinking about adding weight to them I shoud concentrate on adding weight to the squats , and with the exta effort needed for the squats I will feel it more in my arms - right ?

I completed the Tri-set about 30 Mins ago and feel spent , but bussing ( Maybe I will feel it more tommorrow ) But planning to try it again on Friday , aches depending.
No way man! If you feel this more in your legs, why kill yourself further?

Do the weighted chins/dips. But wait till tomorrow before you make any real decisions.

[DaninSpain]

No way man! If you feel this more in your legs, why kill yourself further?

Do the weighted chins/dips. But wait till tomorrow before you make any real decisions.

Thursday : Felt ok , legs not sore , but I knew that I had worked them the Previous day - Performed sprint intervals as a workout

Friday : Repeat as per Wednesday with 40 kg squats - left out the weighted dips & Chins , Instead added Press ups as a 4th excersize , got to 2 x Reps on the back up to 10

It is a Killer , I am still sweating buckets an hour later

[Blindfaith]

Been awhile since I last posted but here is what I am currently doing...some may disagree with my philosophy and method but it works for me and I would like to share with you guys...

First and foremost your diet as mentioned a gazillion times on this site is KEY!! I calorie restrict myself. 6 meals a day...3 meals and 3 snacks...cutting out carbs after 6pm has been my rule of thumb (carbs make me retain water like crazy). I have one cheat "evening" per week ie) saturday night...go out for a nice meal and have some drinks but not going over board on the redbull vodkas:)

WORKOUT:

Monday:

Cardio - 60 mins - treadmill walking at 3.5mph incline at 10.0-12.5 OR eliptical xtrainer - this will burn about 850-900cals or if you are into racket sports - squash or racketball - this is prefered for me.

Chest:
BB Bench - 4x10
INC Bench - 4x10
Decline Bench - 4x10
DB flat extensions - 4x15

Tuesday:

60 mins Cardio

Back:
Lat Pulldown - 4x10
Seated Rows 4x10
BB Bent over Rows 4x10
DB Shrugs or BB - 4x10

Wednesday:

60 mins cardio

Arms:
DB Curls - 4x15
EZ Bar Curls 4x 15
DB Hammer Curls 4x15
Hammer Press 4x15
Rope pulldowns 4x15
Tricep Pully Pushdown 4x15

Thursday:

60 mins cardio

Legs:
BB Squats 4x15
Leg Extension 4x15
Leg Curls 4x15
Standing Calve Raises 4x15
Seated Calve Raises 4x15

FEEL THE BURN YET ON THIS ONE?!

Friday:

60 mins cardio

Saturday:

60 mins cardio

I willl do that 10 machine circut 4 sets no rest 20 reps - just giver!

Sunday:

REST

You are probobly wondering about abs - i absolutely hate doing abs!! Cause it hurts - so i have one of those ab rollers at home - when im sitting there watching tv i will bust out 500 crunchs a night during commercials.


I do my cardio before weights (did he just say that?!)...personally there is no way i feel like doing an hour cardio after busting out 45-60mins of weights.

To avoid muscle loss i will take a mouth full of bcaa's before and after training along with HMB.

SUPPLEMENTS:
- lipo6x - this stuff is badass! but doesnt give you that jacked up feeling like most fatburners.
- bcaa's
- multivitamins
- protein powder
- Xpand (the one with the caffine in it)
- rhodiola rosea - need to take this for stress relief.

This has worked well for me - i have been doing this one for the past 5 years which i start in april so that I can have that beach body for july/aug/sept which are the nicer times where i live.

Remember that Nutrition and consistancy with it and your training is key...doesnt matter what supps you take or how you train.

Let me know what you think...

Cheers

[DarkGrey]

Been awhile since I last posted but here is what I am currently doing...some may disagree with my philosophy and method but it works for me and I would like to share with you guys...

First and foremost your diet as mentioned a gazillion times on this site is KEY!! I calorie restrict myself. 6 meals a day...3 meals and 3 snacks...cutting out carbs after 6pm has been my rule of thumb (carbs make me retain water like crazy). I have one cheat "evening" per week ie) saturday night...go out for a nice meal and have some drinks but not going over board on the redbull vodkas:)

WORKOUT:

Monday:

Cardio - 60 mins - treadmill walking at 3.5mph incline at 10.0-12.5 OR eliptical xtrainer - this will burn about 850-900cals or if you are into racket sports - squash or racketball - this is prefered for me.

Chest:
BB Bench - 4x10
INC Bench - 4x10
Decline Bench - 4x10
DB flat extensions - 4x15

Tuesday:

60 mins Cardio

Back:
Lat Pulldown - 4x10
Seated Rows 4x10
BB Bent over Rows 4x10
DB Shrugs or BB - 4x10

Wednesday:

60 mins cardio

Arms:
DB Curls - 4x15
EZ Bar Curls 4x 15
DB Hammer Curls 4x15
Hammer Press 4x15
Rope pulldowns 4x15
Tricep Pully Pushdown 4x15

Thursday:

60 mins cardio

Legs:
BB Squats 4x15
Leg Extension 4x15
Leg Curls 4x15
Standing Calve Raises 4x15
Seated Calve Raises 4x15

FEEL THE BURN YET ON THIS ONE?!

Friday:

60 mins cardio

Saturday:

60 mins cardio

I willl do that 10 machine circut 4 sets no rest 20 reps - just giver!

Sunday:

REST

You are probobly wondering about abs - i absolutely hate doing abs!! Cause it hurts - so i have one of those ab rollers at home - when im sitting there watching tv i will bust out 500 crunchs a night during commercials.


I do my cardio before weights (did he just say that?!)...personally there is no way i feel like doing an hour cardio after busting out 45-60mins of weights.

To avoid muscle loss i will take a mouth full of bcaa's before and after training along with HMB.

SUPPLEMENTS:
- lipo6x - this stuff is badass! but doesnt give you that jacked up feeling like most fatburners.
- bcaa's
- multivitamins
- protein powder
- Xpand (the one with the caffine in it)
- rhodiola rosea - need to take this for stress relief.

This has worked well for me - i have been doing this one for the past 5 years which i start in april so that I can have that beach body for july/aug/sept which are the nicer times where i live.

Remember that Nutrition and consistancy with it and your training is key...doesnt matter what supps you take or how you train.

Let me know what you think...

Cheers

Mate thats a good cutting plan but you are almost 2 weeks late for this comp. :P

[jhem23]

Here's a routine I like to do. It's nothing spectacular, but I've done it and it keeps me lean when I put on a couple extra lbs.

Warm-up of cardio 10 mins.

Tri-set this:
Chin-ups (bodyweight)- 10 reps
Dips-(bodyweight) 10 reps
Squats (bodyweight, and your weight in lbs on your back)-10 reps
Rest 1-2 mins tops
Then do it again, droping one rep of each. i.e.:
chin-ups- 9 reps
dips-9 reps
squats-9 reps
repeat until failure, or if you can get to one rep of each, go back UP and see if you can get to ten of each again. I myself can only get back up to 3 of each before totally gassed.

If bodyweight exercises are a problem, assisted pullup/dip machines can be subbed, as long as you can promise yourself that you're doing enough weight to really push your limits.

With all of these compounds, you don't NEED to target those abs, but you can try doing planks after this routine to really feel it throughout your entire body.

I recommend trying to do 20 seconds plank/ 20 seconds rest for as long as you can for 3 sets. You're toasted, I promise.

Doing this 3 times a week will hit all major muscles, and increase calorie demand exponentially.


Thanks for reading.


hey,just wondering....can i add these with my normal everyday workout routine??

[rshift]

Nick's triset workout is so simple yet very effective. If you're cutting, total body workouts not only recruit more muscle fibers, but can increase your levels of testosterone production.

I found this while searching the net and there's plenty out there to prove this:

"Since you can typically use more weight on exercises that target these muscles (squats, chin-ups, bench presses, lunges, etc.) than exercises that train smaller muscle groups i.e. barbell curls, you will do more work with each set. Combining these exercises in each workout means more work per training session. The more work you do, the more calories you will burn. When done with short rest periods between sets, Total Body Training forces your body will continue to burn calories from fat hours after your workout is done."

I'm wondering what it would be like if you add in some pushups in there and switch it up to 2 supersets with pushups/chinups then dips and squats and rest 1-2 mins each. I tried the triset and was beat after going back up to 3. Thanks for the workout though, it's definitely worth anyones time.

[dblogo]

Here's a routine I like to do. It's nothing spectacular, but I've done it and it keeps me lean when I put on a couple extra lbs.

Warm-up of cardio 10 mins.

Tri-set this:
Chin-ups (bodyweight)- 10 reps
Dips-(bodyweight) 10 reps
Squats (bodyweight, and your weight in lbs on your back)-10 reps
Rest 1-2 mins tops
Then do it again, droping one rep of each. i.e.:
chin-ups- 9 reps
dips-9 reps
squats-9 reps
repeat until failure, or if you can get to one rep of each, go back UP and see if you can get to ten of each again. I myself can only get back up to 3 of each before totally gassed.

If bodyweight exercises are a problem, assisted pullup/dip machines can be subbed, as long as you can promise yourself that you're doing enough weight to really push your limits.

With all of these compounds, you don't NEED to target those abs, but you can try doing planks after this routine to really feel it throughout your entire body.

I recommend trying to do 20 seconds plank/ 20 seconds rest for as long as you can for 3 sets. You're toasted, I promise.

Doing this 3 times a week will hit all major muscles, and increase calorie demand exponentially.


Thanks for reading.
Hey, are they wide arm pullups or underhand? Also, Im not big into carbs early in the day. would it be fine if i carb load before and after workout and the rest of the time cut carbs. Dont know if my muscles would have ample food to repair.
Cant wait to do this workout. I love Dips. right now i add 70lbs when i dip and just started adding weight to wide arm pullups. Usually do a full body workout, but not with this intensity. 178lbs. 16% and strong as hell.

[nickmanzoni]

I think that as long as you're doing either pull-ups or chin ups, you're getting an effective workout. It's more on your personal preference. Do you have a wide back? Is middle back thickness a weakness? These are things one should consider, and adjust the workout appropriately.

[nickmanzoni]

I'm glad someone else understands the concept and science behind my workout.
It's great that you're getting results. But I think that the pushups would only get in the way when I think of it. It is just my opinion, but you can do what's best for you. The concept I think is what should be made clear: total body working compound movements.

[ajdmuscle]

Here's a routine I like to do. It's nothing spectacular, but I've done it and it keeps me lean when I put on a couple extra lbs.

Warm-up of cardio 10 mins.

Tri-set this:
Chin-ups (bodyweight)- 10 reps
Dips-(bodyweight) 10 reps
Squats (bodyweight, and your weight in lbs on your back)-10 reps
Rest 1-2 mins tops
Then do it again, droping one rep of each. i.e.:
chin-ups- 9 reps
dips-9 reps
squats-9 reps
repeat until failure, or if you can get to one rep of each, go back UP and see if you can get to ten of each again. I myself can only get back up to 3 of each before totally gassed.

If bodyweight exercises are a problem, assisted pullup/dip machines can be subbed, as long as you can promise yourself that you're doing enough weight to really push your limits.

With all of these compounds, you don't NEED to target those abs, but you can try doing planks after this routine to really feel it throughout your entire body.

I recommend trying to do 20 seconds plank/ 20 seconds rest for as long as you can for 3 sets. You're toasted, I promise.

Doing this 3 times a week will hit all major muscles, and increase calorie demand exponentially.


Thanks for reading.

I cant do squats right now due to an injury, is there something else I could replace it with and still get the same effect?

[nickmanzoni]

Lunges, leg presses. etc. mind if I ask what injury?

[DaninSpain]

Interested in your and everyone's feedback.

Being sticking to the Tri-set now Mon / Wed / Fri for the last 2 weeks , Squats still at 90lbs ( about 65% of Bodyweight ) , Added Press-ups after the Dips , still at 10-9......2-1-1-2 , added in a few sets of Lat raises if I have any steam left in me.

If this workout is done 3 x per week it is plenty , I could not imagine doing anything else and don?t feel that I need to , it feels to be hitting pretty much everything , and I feel that i really need the rest days in between.

I feel to be getting stronger and Fitter with every workout , but more importantly can really feel the burn.

... Now if I can only find the motivation and discipline to get my diet in order ...

[jdiritto]

a negative caloric state (calories in < calories out)


duh

[riiich]

nickmanzoni i just wondered,

What diet should one consume through out the cutting process whilst doing your tri-set?

I find myself retaining alot of water too, and it's really annoying. I like to think I eat clean also.


Thanks in advance

[nickmanzoni]

a negative caloric state (calories in < calories out)


duh
If it was as simple as this, everyone would be lean....duh.



Riich: Consider timing your carbs for pre and post workout, and then taper off throughout the rest of your day.

[jdiritto]

it is as simple as that -- but in a society where the vast majority does not exercise, let alone have a physically active lifestyle, or have a clue about proper diet/nutrition, it isn't simple (for them).


the only way to lean out, is to burn more calories than you consume, which is achieved through cardiovascular or resistence training.

[riiich]

Ok will do.

Briefly I can tell you my diet from info i have gathered recently. (excuse me as i am new and uneducated to BBin and nutrition)

8am 6 scrambled egg whites (2yolks) 1 slice of wholemeal bread, 1cup dandelion tea

10.30am Reflex low carb protein shake & 1 banana

1pm Half cup wholegrain rice, 2-3 mid sized chicken breast & 1 glass of water

3pm Whole tin of tuna & salad with low fat dressing & 1 glass of water

6pm 2 large chicken breasts, 1 cup of veg & 1 glass of water

And if I am hungry later I may have another shake.

I was 154lbs last week I weighed in at 160lbs today and I am 5'8" Only been training 2months, dropped weight and now it appears to be creeping back slowly.

If there is anything here i am doing wrong I will accpect your criticism/ advice.


Thanks in advance

PS Apologies for taking over the thread :)

[nickmanzoni]

it is as simple as that -- but in a society where the vast majority does not exercise, let alone have a physically active lifestyle, or have a clue about proper diet/nutrition, it isn't simple (for them).


the only way to lean out, is to burn more calories than you consume, which is achieved through cardiovascular or resistence training.
You need to study more.
Your metabolic rate can drop to 65% OF your maximum potential (or drops to 45%).

You would never be able to lose weight by eating LESS alone.

[nickmanzoni]

Ok will do.

Briefly I can tell you my diet from info i have gathered recently. (excuse me as i am new and uneducated to BBin and nutrition)

8am 6 scrambled egg whites (2yolks) 1 slice of wholemeal bread, 1cup dandelion tea

10.30am Reflex low carb protein shake & 1 banana

1pm Half cup wholegrain rice, 2-3 mid sized chicken breast & 1 glass of water

3pm Whole tin of tuna & salad with low fat dressing & 1 glass of water

6pm 2 large chicken breasts, 1 cup of veg & 1 glass of water

And if I am hungry later I may have another shake.

I was 154lbs last week I weighed in at 160lbs today and I am 5'8" Only been training 2months, dropped weight and now it appears to be creeping back slowly.

If there is anything here i am doing wrong I will accpect your criticism/ advice.


Thanks in advance

PS Apologies for taking over the thread :)
I can't answer this question because I know nothing about you.


All I see is that this *could be* is alot of food for someone your size.

[riiich]

Yah I was thinking that myself when writing it out, however, that is what i consume daily.

I just want to get to the bottom of it; it's really getting on my last nerve.

Thanks
Rich

[jdiritto]

You need to study more.
Your metabolic rate can drop to 65% OF your maximum potential (or drops to 45%).

You would never be able to lose weight by eating LESS alone.

Right..

[nickmanzoni]

Right..
Show me ONE study that says that you only have to eat less to lose weight (and keep muscle mass). It would work for as long as your metabolic rate takes to slow down.

Go ahead. You can neg me all you want, but you're not going to find one.



Now I need a consensus, because this kid is going to teach everyone to the contrary.


"Is all you need to do to lose weight a matter of eating less"?


Yes or no.

[jdiritto]

Nowhere have I stated you need to eat less to lose weight/get definition -- don't be so quick to make assumptions


I've simply stated that to lose weight/bodyfat you need to be in a negative caloric balance (calories in less than calories used)

You can eat 4200 calories day in day out -- if you burn 4200 calories you will maintain your current body weight -- if you burn 4500 calories you will be losing weight. If you burn 3800 calories you will be gaining weight. The longer you function in a negative caloric state, the more bodyweight you will lose. What your nutrient consumption looks like in terms of protein, fiber, etc. will influence weather or not you are losing muscle mass (catabolism)


There are numerous means to increase your metabolic rate (training, nutrition, stimulants, etc.), there by increasing the amount of calories you burn, there by putting you into a negative caloric state without reducing caloric intake or even altering dietary intake (assuming you don't eat insane amounts of calories).

[Austin109]

when i try to get cut all i change is the amount of food, change the rep scheme from 4-8 to 12-15, and add 1 new lift to to every day.

Back= Power Clean and Jerk.

Chest= Flye-Press

Shoulders= Upright Row

Legs= Squat Jumps.

all of these will start to strip off body fat from me at least.

[nickmanzoni]

Nowhere have I stated you need to eat less to lose weight/get definition -- don't be so quick to make assumptions


I've simply stated that to lose weight/bodyfat you need to be in a negative caloric balance (calories in less than calories used)

You can eat 4200 calories day in day out -- if you burn 4200 calories you will maintain your current body weight -- if you burn 4500 calories you will be losing weight. If you burn 3800 calories you will be gaining weight. The longer you function in a negative caloric state, the more bodyweight you will lose. What your nutrient consumption looks like in terms of protein, fiber, etc. will influence weather or not you are losing muscle mass (catabolism)


There are numerous means to increase your metabolic rate (training, nutrition, stimulants, etc.), there by increasing the amount of calories you burn, there by putting you into a negative caloric state without reducing caloric intake or even altering dietary intake (assuming you don't eat insane amounts of calories).
I believe I said that it isn't as simple as less calories in than out will cause you to lose weight, because if it were true you would have everyone eating crackers and running on the treadmill all day and have everyone be lean." Then you said "it is as simple as that -- but in a society where the vast majority does not exercise, let alone have a physically active lifestyle, or have a clue about proper diet/nutrition, it isn't simple (for them)."


To which I said
Your metabolic rate can drop to 65% OF your maximum potential (or drops to 45%). You would never be able to lose weight by eating LESS alone.
Then you said:

To which you replied with a sarcastic "right...."

I don't have an english degree, but I think that would imply you felt the statement was false, not just the first statement, but every other statement, you're looking for an e-fight.

[indocanuck]

Tried it last week once, and am now starting on it 3x week to see how it works out. Will also start supplementing with a fat burner. So far each workout leaves me totally burned. I still feel the bodyheat coming off me 5-6 hours after the workout.

Two weeks in and I'm down about 3-5 lbs. Started doing a short yoga routine in the mornings though to stretch/loosen up though cause I was waking up really stiff in the hips, traps and shoulders.

I'm making it down to 1, and then back up again to 4, but almost felt like puking today after the workout. Still feel a little queasy. Also, have to use the chin assist machine to be able to complete the pull ups which I find to be the hardest part of the workout (but I'm fine with bodyweight dips and squats with 190 lbs. on back).

Haven't really changed diet in any way. If anything I'm definitely drinking a lot more liquids.

My plan is to keep this up until the end of July and then see where I'm at. How long do you normally recommend folks doing this routine? Does 6-8 weeks seem too long? Thanks.

[nickmanzoni]

Two weeks in and I'm down about 3-5 lbs. Started doing a short yoga routine in the mornings though to stretch/loosen up though cause I was waking up really stiff in the hips, traps and shoulders.

I'm making it down to 1, and then back up again to 4, but almost felt like puking today after the workout. Still feel a little queasy. Also, have to use the chin assist machine to be able to complete the pull ups which I find to be the hardest part of the workout (but I'm fine with bodyweight dips and squats with 190 lbs. on back).

Haven't really changed diet in any way. If anything I'm definitely drinking a lot more liquids.

My plan is to keep this up until the end of July and then see where I'm at. How long do you normally recommend folks doing this routine? Does 6-8 weeks seem too long? Thanks.
Congrats on the success!
If you would have worked the diet a little more (i allude to it in earlier posts), you could've potentially lost more.
You could do this for 8 weeks before it becomes too taxing on the body.

[rb82]

Here's a routine I like to do. It's nothing spectacular, but I've done it and it keeps me lean when I put on a couple extra lbs.

Warm-up of cardio 10 mins.

Tri-set this:
Chin-ups (bodyweight)- 10 reps
Dips-(bodyweight) 10 reps
Squats (bodyweight, and your weight in lbs on your back)-10 reps
Rest 1-2 mins tops
Then do it again, droping one rep of each. i.e.:
chin-ups- 9 reps
dips-9 reps
squats-9 reps
repeat until failure, or if you can get to one rep of each, go back UP and see if you can get to ten of each again. I myself can only get back up to 3 of each before totally gassed.

If bodyweight exercises are a problem, assisted pullup/dip machines can be subbed, as long as you can promise yourself that you're doing enough weight to really push your limits.

With all of these compounds, you don't NEED to target those abs, but you can try doing planks after this routine to really feel it throughout your entire body.

I recommend trying to do 20 seconds plank/ 20 seconds rest for as long as you can for 3 sets. You're toasted, I promise.

Doing this 3 times a week will hit all major muscles, and increase calorie demand exponentially.


Thanks for reading.

Nick,

How long does it usually take to complete the routine and how much rest should be taking between tri-sets?

thanks

[nickmanzoni]

Nick,

How long does it usually take to complete the routine and how much rest should be taking between tri-sets?

thanks
Let's say rest for 1-2 minutes. How long it takes is up to you...

[shadyone2112]

I have done this workout several times (about 5 times) since I heard of it and I got to admit its pretty bad ass. I did it the first time with two others and we had a hard time. We got to 1 going down and stopped cause we were to tired. Now I do it by myself and today I went all the way down to 1 and back up to 4. I did it at 205 because I am 203. I felt like I could of kept going but I actually had to leave the gym early. Next time I will try to go back to ten. Also my rountine is usually a day of cardio like running and jumping rope the the next day some kind of weight excersie. I been like this for about a month and have only lost 3lbs. I think that should be good. I try to eat healthy but its kinda hard cause I'm in iraq and everything is so fatty. I'm trying to cut down my bf from 25 to at least 18. If I stick to this kind of workout will I make my goal?

[nickmanzoni]

I have done this workout several times (about 5 times) since I heard of it and I got to admit its pretty bad ass. I did it the first time with two others and we had a hard time. We got to 1 going down and stopped cause we were to tired. Now I do it by myself and today I went all the way down to 1 and back up to 4. I did it at 205 because I am 203. I felt like I could of kept going but I actually had to leave the gym early. Next time I will try to go back to ten. Also my rountine is usually a day of cardio like running and jumping rope the the next day some kind of weight excersie. I been like this for about a month and have only lost 3lbs. I think that should be good. I try to eat healthy but its kinda hard cause I'm in iraq and everything is so fatty. I'm trying to cut down my bf from 25 to at least 18. If I stick to this kind of workout will I make my goal?
Absolutely.

I myself went from 170 at 7% b.f. starting when I posted my workout and lost 6 lbs and went back to 5%. I am really thrilled with my own results, and I think that if you commit to this, you will most certainly reach your goals.

[dblogo]

so im already used to doing full body workouts, but this was great. deffinately felt pumped. started out just using bodyweight like you suggested, but was way to easy.

I did Pullups with extra 30lbs hanging
Dips with extra 65 to 60lbs hanging
and bodyweight on back with the squats, but think i could go up another 25lbs.

I weigh 175 to im pretty impressed. Dips are one of my favorite workouts and i already have wide arm pullups in my routine. I did underhand pullups though and was impressed by what i did.

did the whole 10 sets and planks at the end. actually felt like i needed to start adding weight to everything when i started getting down to 4 reps.

As far as food goes. my perspective is if your hungry EAT! ive tried working out and not eating enough and ive hurt my muscles in the process and still have trouble. If you want to loose weight I would think that you should push your body to the max and eat only what your body can digest in a single setting which is not what most people think.

It doesnt help that I work outside for about 9 to 12 hours a day then go and lift after work. I have to eat a lot of food. to keep my strength up.

[dblogo]

Being sticking to the Tri-set now Mon / Wed / Fri for the last 2 weeks , Squats still at 90lbs ( about 65% of Bodyweight ) , Added Press-ups after the Dips , still at 10-9......2-1-1-2 , added in a few sets of Lat raises if I have any steam left in me.

If this workout is done 3 x per week it is plenty , I could not imagine doing anything else and don?t feel that I need to , it feels to be hitting pretty much everything , and I feel that i really need the rest days in between.

I feel to be getting stronger and Fitter with every workout , but more importantly can really feel the burn.

... Now if I can only find the motivation and discipline to get my diet in order ...

I think that this workout would be great for even once a week, If your doing a full body workout like i do, you could go heavy with low reps one day then a few days later do this workout. Would be a great way to keep your body guessing and growing.

[pikeaf01]

The best results vary. One that had tremendous results with less time(or less time for a regular gym schedule), involved me getting in the weight room and getting th most out of the little time I had.

My favorite but most painful was starting of on a Monday morning:
Bench: 6 sets of 10 immediately followed up by
Squat: 6 sets of 10
Give yourself a min or 2 after the combo and have a water bottle at the bench.

You should at least start of with your body weight. After all, you are trying to cut down from the size you gained off winter, right? If you are more experienced then you know what to do to make it hurt. This should not be easy. Your goal is to finish under 30 min. and the last set might not make it to 10.
You follow this up with your choice of steady, low-med. level cardio. Preferably one with less impact on your legs because there gonna be a little shaky. I prefer the seated bike.

Tuesdays involved a similar high pace lifting routine, but it rather focused on the smaller muscles and more isolated movements.

Same sets and reps, now involving bi's,tri's, and shoulders.
Starting off:
-Brain crushers :(basically tricep extensions on a bench laying face up.) The bar, usualy an easy bar, will be held close grip(about thumbs apart), above the head. Lower slowly to the crown of the head and then extended upward squeezing the extension.
-Standing bar bell curls
-Military press
*execute consecutively. 2 sets of 10-15

Next rotation
Cable tricep press( I like to use the rope on these)
Cable bicep curls (using the rope as well, hammer style)
Lateral raises (you can use the cables or not)
*ex con. 2/10-15

Next rotation:
Over head tricep extension
Concentration curls
Front shoulder raises
*ex con, 2/10-15

If you can wave to a friend after this you wussed out on the amount of weight. Again this is something that you only give 1-2min worth of rest in between combos and should be straining at the end, which should be about 30 min or less. I follow this day up with intense cardio. I prefer the stair machine but some days my ADHD kicks in and I vary with a combo of different fast paced cardio exercises(Jump rope, jogging, suicides, stairs, elliptical).

Wednesday: Usually stuck to straight cardio both morning and evening.

Thursday:
Pretty much repeating the process except your two major muscle parts are the legs and back this time.
Pull ups or pull downs: 6 sets of 10-15
Leg Press: 6/10-15

Can ya tell that I place a high importance on the legs? Not only is it one of the corner stones of bodybuilding or just building a better body, but it is the largest group of muscles (or should be) in your body. This means that working them will require more energy and burn more calories.

Friday is again similar to Tuesday. Pick 3 different tricep, bicep, and shoulder exercises. Use the same process and get to it!

Use Saturday and Sunday as cardio and rest. This time cardio should be fun. Do something that seems less like a work out, like pick up basketball but never stop running. Take a swim or a jog along a beach.

With a god diet these results can happen fast. You keep changing your workouts but keep the same body parts. Keep this up for about six weeks and you can shred up pretty nice. You will feel really zapped from these workouts and it is not much for actual muscle building. If you are a true ?bodybuilder? I use a different technique when it comes to ?cutting? up, but this will definitely help you burn those excess calories.

Personally the summer is not really a factor for me. It all has to do with my contest schedule. This year it just so happens to be a lot of contest focused for the fall time frame leaving me with more time to try and make some gains in the summer. If I was to try and cut for a given time period, I usually leave about 2-3 months time period. I haven?t had problems ?cutting up? but it does take me a while to get used to a new diet, which I include in that time frame.

If I can find time I will post my more "Mass friendly" workout to cut up.

[becket]

Here's a routine I like to do. It's nothing spectacular, but I've done it and it keeps me lean when I put on a couple extra lbs.

Warm-up of cardio 10 mins.

Tri-set this:
Chin-ups (bodyweight)- 10 reps
Dips-(bodyweight) 10 reps
Squats (bodyweight, and your weight in lbs on your back)-10 reps
Rest 1-2 mins tops
Then do it again, droping one rep of each. i.e.:
chin-ups- 9 reps
dips-9 reps
squats-9 reps
repeat until failure, or if you can get to one rep of each, go back UP and see if you can get to ten of each again. I myself can only get back up to 3 of each before totally gassed.

If bodyweight exercises are a problem, assisted pullup/dip machines can be subbed, as long as you can promise yourself that you're doing enough weight to really push your limits.

With all of these compounds, you don't NEED to target those abs, but you can try doing planks after this routine to really feel it throughout your entire body.

I recommend trying to do 20 seconds plank/ 20 seconds rest for as long as you can for 3 sets. You're toasted, I promise.

Doing this 3 times a week will hit all major muscles, and increase calorie demand exponentially.


Thanks for reading.

Fantastic!
I would like to do some cardio and maybe abs on the off days as I have a somewhat sedentary job that keeps me on my butt most of the day.
Would you recommend staying away from that and sticking to three time per week of this workout or could I get away with some extra stuff in-between?

[dblogo]

Fantastic!
I would like to do some cardio and maybe abs on the off days as I have a somewhat sedentary job that keeps me on my butt most of the day.
Would you recommend staying away from that and sticking to three time per week of this workout or could I get away with some extra stuff in-between?

I personally would only do this workout. If it is too easy add weight, but you need time out of the gym to recover and grow. Just my personal experience from overtraining. If you do anything, throw some calves or abs in at the end of the workout.

[ajdmuscle]

Lunges, leg presses. etc. mind if I ask what injury?

Thanks, thats what i figured but wasnt 100%

I hurt my lower back doing dead lifts and then about 5 months later I thought I recovered then I tried doing squats and a slipped a disc

[Ripqord]

Started with this program today. During the workout I was fine, afterwards I stumbled down the stairs like someone that had too much in :D Man, does it work those legs, guess I'll feel it tomorrow, not used to doing squats.

And bleh, can only do 3 pull ups, do I suck! But I guess what doesnt kill u, make u stronger!

[v1l2u5]

I started this Tri-Set Pull/Chin up, Dips and Squats last night.. All I can say is OMG.. I'm not sore but my legs feel weak! I tossed some Bi's at the end 4 sets, 6 reps of Spider Curls and Inc DB Curls. I also did 10 warm up stairmaster and 20 min post work out stairmaster.

This is a nice change up esp since I just came off 3x6,1x25 lifting heavy work out for 9 weeks.

[Ripqord]

I started this Tri-Set Pull/Chin up, Dips and Squats last night.. All I can say is OMG.. I'm not sore but my legs feel weak! I tossed some Bi's at the end 4 sets, 6 reps of Spider Curls and Inc DB Curls. I also did 10 warm up stairmaster and 20 min post work out stairmaster.

This is a nice change up esp since I just came off 3x6,1x25 lifting heavy work out for 9 weeks.

Yep, I still feel half dead after yesterday's workout, and I ask myself, what was I doing in the gym for the past 6 months if after doing one workout of this triset and it feels like I havnt been to gym at all. Tomorrow I'll be going at it again.

[j0e]

The tri-set workout kicked my butt today... I like it.

[v1l2u5]

holy cow add 60sec jump rope in there.. I keeped my HR up 160-180 the whole time..

[Ripqord]

Yeah, I'm still doing this program and I'm beginning to see results. Tape measure says im losing around the waist, pity the bodyfat monitor doesnt show it :( At least there is a faint glimpse of abs now starting to show. Yay!

[riiich]

I don't want you or anyone to think I'm replying because of the contest.

I am replying because I feel that doing any kind of exercise BEFORE breakfast will only catabolize muscle. Any noticeable weight loss will be from muscle, or glycogen and the stored water in said substances. On top of that, the stored glycogen (in one pound) can hold up to 3-4 lbs of water, so of course, if you fast and work out, you've easily burned through that glycogen, and thus losing not just the one lb, but up to 4 more as well.


It's great you want to help people, and I applaud your effort. Good luck.


Thanks for your input, but what would you suggest to eat in the morning and how long before your pre-workout?

Rich

[dblogo]

Thanks for your input, but what would you suggest to eat in the morning and how long before your pre-workout?

Rich

my best experience for dealing with this is at least a protien shake 30 to 60 before your morning workout (lifting) if your just doing cardio (30min max) you dont need to eat, but you can always do cardio after your lifting, but try to take some bcaas before your cardio.

I currently am taking a carb/protien shake an hour before my workout in the morning, then bcaas after workout and before cardio.

[xRyanSwanson]

I'm going to start giving this routine a go.

Currently ~205 and between 10-15% BF, going to try to get down to ~185-190 and 5-10% BF, hopefully this helps.

[suprhulk28]

The best workout to get you cut and it beats everything else by far is the mental workout you get planning a precise nutrition program and the physical one you get putting it in your mouth.

In all seriousness, no workout, no matter how hard or how long, will defeat a poor or inept diet. Start with a solid nutrition and supplementation program, then build off of that.

[lightsoutqs]

I'm glad someone bumped this folder, I'm gonna give this tri-set workout a shot on Monday, I'll most likely be adding in light bi/tri and a solid ab workout/cardio on the off days. I'm 5'11 205 16.5% BF, I'll be sure to post results after 2 weeks of doing this.

[daltin2]

Hey all. I was wondering if someone could suggest alternatives to nick's workout so that they can be done at home. My gym is very crowded when i'm able to go, so i can't really do the exercises as described here. I only have a barbell which loads up to 90 lbs. Nothing else. I appreciate your consideration.