WEEK 118 :: What Is The Best Workout For Creating Definition And Shape In Six Weeks?

**webmaster** · 04-01-2008, 09:52 AM

--------------------------------------------------------------------------

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

--------------------------------------------------------------------------

TOPIC: What Is The Best Workout For Creating Definition And Shape In Only 6 Weeks?

For the week of: 4/01-4/06
Sunday @ Midnight Is The Final Cut (Mountain Time, US & Canada).

-------------------------------------------------------------------------

As the weather gets warmer we become more concerned about our bodies. Do I have enough muscle? Have I lost enough fat? What do I need to work on?

What is the best workout for creating definition and shape in only 6 weeks? Be specific.

What kind of results can be achieved using this routine?

What can you do in addition to training to make that definition & shape a reality? I.E: Diet, supplementation, etc...

Bonus Question: Who would not benefit from this training and why? Who would benefit the most from this and why?

-------------------------------------------------------------------------

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

----------------------------------
NEW PRIZE MONEY!!!!!
----------------------------------

The best response will get $75 in credit, and second place will get $50 in credit to use in our online store and will have their workout posted on our main site for the world to see!

----------------------------------
NEW RULE!!!!!
----------------------------------

* New Rule: Any exercise not listed on our exercise listing (http://www.bodybuilding.com/fun/exercises.htm) must be accompanied by a full and complete description and pictures (or a link to the exercise(s) where pictures and description are given).

Thanks,
Bodybuilding.com

Mighty Kev · 04-01-2008, 10:06 AM

This'll be great since some of us are doing the muscletech contest

TheSculpter · 04-01-2008, 01:56 PM

Here it is guys, the "Idiots Guide to Sculpting the Beach Body in 6 weeks" I read BB.com at least once a day and this is one of the only programs I have yet to see anyone talk about. I don't bring this training routine up just to have something new, I bring it up so show all the other die hards and wanna be die hards a great way to solve the age old question of what sets and reps are best to use to reach true definition?

This training routine has already helped me drop from 18.6% bodyfat down to 13.4% in 6 weeks without changing my diet. I eat fairly healthy but nothing that can be considered hard core. There are 3 training days specified as A, B, and C. You workout two days on then take a day of rest. The Daily Cycle would be, Day 1:Routine A, Day 2:Routine B, Day 3: Rest, Day 4:Routine C, Day 5:Routine A, Day 6: Rest, and so on.

Each Routine uses a method called Escalating Density Training (EDT) founded by strength and conditioning coach Charles Staley. I have varied this program slightly to fit my personal needs but I need to give credit where credit is due. This program is a great way to answer the age old questions of how many sets and reps do I need to perform. EDT will give you a new and invigorating way to attack those muscle fibers and make them explode.
Within each routine you are going to do three 15 minute cycles with your goal being 60 reps during each 15 minute cycle. You rest 5 minutes in between each of those 15 minute periods. You will superset two different exercises that will not affect the strength each other. You use a weight that is close to your 12 rep max (RM) and proceed to start with 6 reps, going back and forth between the two exercises for 15 minutes. Eventually you will not be able to complete 6 reps, so by the end you might only be doing 3 reps for each exercise before you switch to the other one. You should at least be able to do 50 reps of each exercise, so if you can't make sure to dial down the weight. When you reach 60 reps you can move the weight up accordingly. I generally move the weight up 10 pounds for compound movements and 5 pounds for isolation movements. The great thing about this routine is you know exactly when to move up in weight. There is no guessing on how many sets or reps to do.

My Routines look like this:
Routine A: Legs, Triceps, and Abs
Session 1: Superset Squats with Reverse Grip Tricep Pushdowns
Session 2: Superset Leg Curls with Close Grip Bench Press
Session 3: Superset Hack Squats with Rope Crunches

Routine B: Chest and Back
Session 1: Superset Incline Smith Machine Bench with Bent-over Barbell Rows
Session 2: Superset Dumbbell Flyes with Wide Grip Lat Pulls
Session 3: Superset Hammer Bench Machine with Close Grip Cable Rows

Routine C: Shoulders, Biceps, and Calves
Session 1: Superset Seated Machine Military Press with Barbell Curls
Session 2: Superset Dumbbell Shrugs with Preacher Curls
Session 3: Superset Lying Rear Delt Raises w/ Calf Raises on Leg Press Machine

The key to this workout is that you are only taking short rests during those 15 minute sessions but you still keep the weight relatively high. It works both aerobically and anaerobically.

The best nutrition plan to add to this in order to get ripped is moderation and knowing what you are consuming. Start eating more natural slower digesting carbs such as broccoli, oatmeal, whole wheat bread, or brown rice. You also need to eat the majority of your carbs in the morning and right after your workout. Try to stay away from eating any carbs after 6. You want to keep your protein intake relatively high at the normal rate of 1 gram per pound of body weight. You can also supplement with some fish oil or flax seeds to get your omega-3 fats and maintain a positive nitrogen balance. Try to stay away from the drive-thru's, sweets, and white bread and you will be well on your way.

If you really want to kick this program into gear you can try some High Intensity Interval Training on the off days. There are plenty of articles in BB.com on that subject that can help you.

There are a few supplements I would recommend taking during this period. You should use BCAA's to help you recover faster. Make sure to get some quality protein powder to make your shakes so you can keep up with the protein requirements. As I mentioned before adding some fish oil capsules will help you keep the positive nitrogen balance. Top that off with a good multivitamin twice a day to get all of your vitamins and minerals. If you feel the need you can also take a fat burner but it is not necessary if you dieting properly with the program.

For people looking to add tons of mass this is not the program for you. The rest periods are too short to allow you to lift extremely heavy and bulk the way you want to. But anybody looking to trim up in 6 weeks without losing muscle will benefit from this program. Also anybody who is confused about when to move up in weight and how many sets or reps to do will love the simplicity of not having to think.

All this program takes is a stop watch (about $10) and a training journal to keep track of your reps and you are set to go.

DrummerDan · 04-06-2008, 02:34 PM

For bodysculpting, you should use slightly higher reps in order to bring out more detail in the muscles. You should also take shorter rest periods. To still keep gaining or at least maintaining you should also have a regular rep scheme day. One workout focuses on core lifts, and the other focuses on sculpting movements. This is a little confusing so I am just going to write it out.

day 1 (heavy chest, shoulders, triceps)
flat bench press 3 sets- 8 reps- 2 minute rest
incline dumbbell press 3 sets- 8 reps- 2 minute rest
smith machine shoulder press 3 sets- 8 reps- 2 minute rest
seated dumbbell press 3 sets- 8 reps- 2 minute rest
upright rows 3 sets- 10 reps- 10 reps- 2 minute rest
shrugs 3 sets- 8 reps- 2 minute rest
lying tricep extension 3 sets- 8 reps- 2 minute rest
close grip bench press 3 sets- 10 reps- 2 minute rest

day 2 (light back, biceps)
lat pulldown 3 sets- 20 reps- 30 sec rest
barbell rows 3 sets- 15-20 reps- 30 sec rest
incline dumbbell curls 3 sets- 20 reps- 30 sec rest
preacher curls 3 sets- 20 reps- 30 sec rest
wrist curls 3 sets- 15-20 reps- 30 sec rest
abs- do 5 minutes of nonstop instinctive ab training at the end of the workout

day 3 (heavy legs)
squats 3 sets- 8 reps- 2 min rest
leg press 3 sets- 8 reps- 2 min rest
leg extensions 3 sets- 10 reps- 2 min rest
stiff leg deadlifts 3 sets- 8 reps- 2 min rest
standing calf raises do one set of ten, then do a triple drop set, total=40 reps

day 4 (light chest, shoulders, triceps)
dumbbell flys 3 sets- 20 reps- 30 sec rest
incline bench press 3 sets- 15-20 reps- 30 sec rest
cable crossover 3 sets- 20 reps- 30 sec rest
barbell overhead press 3 sets- 20 reps- 30 sec rest
lateral raises 3 sets- 20 reps- 30 sec rest
dumbbell shrugs 3 sets- 20 reps- 30 sec rest
rope pushdowns 3 sets- 15 reps- 30 sec rest
bench dips 3 sets- do these to failure with bodyweight- 30 sec rest

day 5 (heavy back, biceps)
Pullups 3 sets- as many as you can do- 2 minute rest
dumbbell rows 3 sets- 8 reps- 2 minute rest
t bar rows 3 sets- 10 reps- 2 min rest
barbell curls 3 sets- 8 reps- 2 min rest
concentration curls 3 sets- 8 reps- 2 minute rest
hanging leg raises 3 sets- 20-25 reps- 1 min rest
crunches 3 sets- 20 reps- 1 minute rest

day 6 (light legs)
leg extensions 3 sets- 20 reps
superset (switch from one to the other with no rest)
lying leg curls 3 sets- 20 reps
smith machine squats 3 sets- 15-20 reps- 30 sec rest
leg press calf raises 3 sets- 20 reps- 30 sec rest

Whoo, that was a ton of writing. I think through this routine you can successfully lose fat without losing muscle. Maybe even gain some. With this intense 6 days a week training schedule, I don't think you would even want to go loneger than six weeks, so it should get the job done. Along with this, you can follow a low and high carb diet. Low carb for light days and vice versa. Carbs change from .5 grams for pound of bodyweight to 1 gram per pound. Protein stays at 1.5 grams per pound, and keep fat to a minimum. You should be eating pretty healthy throughout this 6 week program, but if you need a cheat day, schedule it on a high carb day. Supplements that can help would definitely be caffeine, because it boosts energy levels. I suggest drinking green tea because not only does it have caffeine, but also epigallocatechin gallate which can help increase the metabolism and help burn fat. You should also take your regular supplements like whey protein, multi-vitamin, and glutamine to aid in recovery. Anyone who needs to shed some fat after a bulk will benefit greatly from this routine, but those who already have low bodyfat should not use it because you may end up losing muscle.

miralgandhi · 04-06-2008, 10:54 PM

Since summer is right around the corner more and more people are wanting that perfect beach bod to show off.By following this simple routine i can guarantee a perfectly sculpted body in a very short amount of time.This routine will require dedication and discipline but the rewards of your hard work will be great.

You will be exercising 5 days a week. The splits are as follows-Day 1-Back and calves,Day 2-Chest Abs,Day 3-Quads and Hams, Day 4-Biceps ,Triceps,and Calves-Day 5-Shoulders, Traps, and Abs. This exercise will split would be best if done monday through friday, giving your body plenty of rest on saturday and sunday.If not, be sure that you do not mix the days up, giving your muscles less time to recuperate.

Cardio will also take place 5 days a week.30 minutes a day either post-workout or first thing in the morning on an empty stomach.The main thing people do wrong when it comes to cardio is that they think faster running means burning more fat. Although this is partially true, with the fat being burned your muscular tissue will also be burned.Have you ever looked at the people that are doing an all out sprint on the treadmill for 30 minutes straight?They are usually extremely skinny and have no muscle.Cardio should ideally be done on a treadmill for 30 minutes on the highest incline at about 3 to 4 mph.(don't like the treadmill?a stepper machine or elliptical will be just fine as long as you are maintaining a consistent speed)This will be burning more of your fat calories and preserving more of your hard earned muscle.

Rep Scheme-4 sets of 12. All Tri-sets.(Except Quads and Hams)Tri-sets work really well because they keep your heart rate up ensuring your body is burning fat at it's optimum levels. Rest between each tri-set should be between 60 and 90 seconds. This will give you enough time for your muscles to recuperate just enough so you can get through that next grueling tri-set.You will be doing 9 exercises total each time you go to the gym.

Day 1-Back and Calves-DB Rows,Lat Pulldowns,Seated Calf raises. T-bar rows,V grip pulldowns,Calf Press.Bentover Barbell Row,Cable Rows,Smith Machine Calves.(Calf Press-These will be done on a leg press machine.First you will do 10 reps with your feet in a neutral position, then with your toes pointing outwards another 10 reps, finally with your toes pointing inwards you will do another 10 reps. Smith Machine Calves-These will take place on a smith machine.Get under the bar as if you were going to squat but instead raise the bar with your calves.These should be done with the feet in a neutral postion.All calf exercises except for the calf press will be done with 15 reps.)

Day 2-Chest and Abs-Flat DB press,DB pullovers,Weighted crunches.Incline DB press,Dips,Leg Raises.Pec-Dec,Cable Crossover,Rope Crunches.(Weighted Crunches-While laying flat on the floor on your back get a DB and hold it on both ends on the top of your head.As if you were doing a regular crunch but with a DB for that added weight)

Day 3-Quads and Hams-Barbell Squat and Romanian Deadlift.Leg Press and DB Lunges. Leg Extensions and Laying Leg curls.

Day 4-Biceps, Triceps, Calves- BB Curls and Skull Crushers.Incline DB Curl and DB kickbacks.Hammer Curls and Pushdowns.Calf exercises will be the same as day 1.

Day 5-Shoulders, Traps, and Abs-Seated DB Press and Standing DB shrug.Standing Lateral DB Raises and Seated DB shrug.Arnold Press and Rear-Pec decs.Ab exercises will be the same as day 2.

NUTRITION-This thing right here is what separates the real men from the boys.Eating and making healthy choices when it comes to your diet can be extremely difficult at times but will pay off.You should 5 to 6 times a day.Breakfast, snack, lunch, snack,dinner, snack.Macros should be High protein,moderate fat, and low carb.Protein=Chicken,Lean Beef, Turkey, Eggs,Fish,Protein Shakes.Carbs=Oatmeal, brown rice,sweet potatoes, broccoli(and other vegetables.)BREAD IS A NOO!!!Although bread taste really good, it has a high glycemic value.Meaning that it will spike your insulin, meaning that your body will store FAT!!Fat-Walnuts, Almonds,Olive Oil, Avocadoes.

Supplements-Multi-Vitamin,Flax/Fish oil,Thermogenic Fat burner(i.e hydroxycut, lipo 6.) ,Protein Powder,BCAA's, Glutamine, Creatine.

I used this program my self and went from a chunky 17.1% bodyfat to a lean 9% and still going.I started off at 212 pounds and i am now 192 lean and dry.

This program would not suit someone that is lazy and not dedicated.This routine is perfect for someone who is looking for a lean, shredded body that is dedicated and willing to pay the price.

With time, effort, and dedication in only 6 weeks you will have a body that others will envy...

GOOD LUCK!