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

[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??