Do you guys think I should bulk or cut first? At the moment I'm bulking, however, I'm starting to feel fat =/
I want to be quite muscular and ripped for the summer, but not if it makes me a fat ass first. Also, I don't want to look like a skinny rat!
Currently my lifts are:
Back Squat: 195lbs
Dead lift: 195lbs
Thank you for your time!
This is my goal (Slightly larger arms though) ----> ripped.jpg
03-16-2012, 06:09 PM #1
Should I cut or bulk first? (Pics)
03-16-2012, 06:20 PM #2
03-16-2012, 06:25 PM #3
03-16-2012, 06:39 PM #4
If not, then it's up to you to decide what's more important, getting beefier, or getting tone (scrawnier)
03-16-2012, 06:45 PM #5
This is what my current workout looks like:
(Copy pasted the workout my friend sent me)
Chest - Monday and Thursday
Bench Press 4 sets
Incline Bench Press 4 sets
Cable or Dumbbell Flies for Flat bench
Cable or Dumbbell Flies for Incline Bench
Decline Bench press (You can stick to one good weight with this and do 4 sets of 15 if you like)
Dumbbell Bench Press (You do triple 7’s meaning 3 sets of 7. Example for weight would be 70, 80 , 90)
Wide Grip Lat pull downs 4 sets
Bend Over Rows 4 sets
1 arm dumbbell Rows 4 sets each arm
Seated Wide row grip rows 4 sets
Cabled Lat pull downs 4 sets ( this is a machine that has a left and right hand handle, it lets you pull each weight from each arm, any questions about this ask me)
Wide grip Pull ups Triple 10’s
Close Grip Pull Downs 4 sets
Bent Over T Rows 4 sets ( this is used with the close grip handles, any questions ask me)
Seated Close Grip Rows 4 sets
Close grip Pull downs 4 sets ( This is with your knuckles facing out from you)
1 armed Dumbbell rows 4 sets each arm
Dumbbell pull overs 4 sets
Tuesday and Friday
Seated Military Press OR Seated Dumbbell Press OR Arnold Presses 4 sets
Standing Raising Side Laterals 4 sets
Machine Rear Delts ( this is done on the Pec Dec Machine) 4 sets
Up right Rows 4 sets
Dumbbell Front Raises 4 sets
Seated or Machine Side Laterals 4 sets
Cable Rear Delts 4 sets ( this is when you go to a cable machine and grab the left handle with right hand and left with right, and you pull it back with your arms slightly bent)
HEAVY Shrugs 4 sets
Seated Alternating curls 4 sets
Preacher Curls 4 sets
Wide Grip Barbell Curls 4 sets
Hammer Curls 4 sets
Close Grip Bench Press 4 sets
Cable Push Downs 4 sets
Seated Dips with weight belt 4 sets
Skull Crushers 4 sets
This is tricky just do 3 workouts for it so
Workout 1 4 sets
Workout 2 4 sets
Workout 3 4 sets
Wednesday and Saturday
Squats 4 sets
Leg Presses with Calves 4 Sets ( For the calve part do 15 reps for 4 sets)
Leg Extensions 4 sets
Leg Curls 4 sets
Standing Calve raises 4 sets
Hack Squats Triple 7’s
Good Mornings 4 sets
Lunges 4 sets each leg
03-16-2012, 06:55 PM #6
Sometimes I wonder if it's even worth posting threads on this forum first of all, considering all the amounts of unanswered posts, or just arrogant replies.
But anyways, I skimmed through it an yes it seems like a very busy schedule. Mine is this:
Monday: chest, back, tris, shoulders (8 reps)
Friday: same as Monday just heavy, or tri/shoulder if I missed one on Monday.
I'm fairly new but have been doing some research, so it may not be a perfect routine (still looking for an answer on chest once or twice a week) but you get what I'm saying. I do hit basically everything, or at least everything I want. Most people do 4 day workouts but this routine fits my school schedule (where I go to the gym).
Sorry if this wasn't a direct answer to your question though.
03-16-2012, 11:59 PM #7
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03-17-2012, 12:21 AM #8
03-17-2012, 02:06 AM #9
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03-17-2012, 02:12 AM #10
03-17-2012, 03:07 AM #11
03-17-2012, 03:12 AM #12
There are only so many times you can read posts from people saying "Dude I want to get shredded for sumer, I'm doing a 4 day split with hundreds of unecessary exercises but not getting shredded, why don't I look like an underwear model already?" before it get's annoying!
The answer is ALWAYS the same: READ THE STICKIES in this forum, then pick a full body routine like All Pro's simple beginner routine or Starting Strenth, not a split routine like the OP is doing. READ THE STICKIES in the nutrition forum and get your diet in check. Lift, progressively increase the load, see results. Not rocket science mate.
03-17-2012, 05:53 AM #13
I find it incredibly difficult to work out my maintenance. I don't think it's possible to be that accurate with what you eat. For example, in the morning I just throw some oatmeal in a bowl with some milk and I have no idea how much I put in. It's very difficult to monitor my meals that closely when I have school, exams etc.
I don't think i'll ever work it out my maintenance, I have a weird body!
Last edited by Javilionaire; 03-17-2012 at 06:02 AM.
03-17-2012, 06:35 AM #14
You don't need four types of bench.
Do one and get much stronger for reps for enough volume........
You don't need several types of row. Do one and get much stronger for reps......
You don't need several types of curl. Do one and get much.......
You should have a deadlift variation. And you should get it ahead of your squat to parallel.
You don't need to train six days a week with a poorly designed "program", designed by someone who knows nothing about programming.
There are great programs in the stickies. Some of them are mentioned in my sig.Beginners:
Beyond novice, 5 3 1 or see above:)
Unless it is obvious to anyone who isn't blind that you lift weights, you might still benefit from a little more attention to big basic barbell exercises for enough reps:).
03-17-2012, 06:59 AM #15
03-17-2012, 07:08 AM #16
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Everytime I see a thread titled "should I bulk or cut" it's almost without fail that the OP needs to cut and in this case too as well I would suggest cutting.Controlled Labs Rep
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Disclaimer: The above post is my PERSONAL OPINION and DOES NOT REPRESENT the official position of any company or entity. It DOES NOT constitute medical advice.
03-17-2012, 07:41 AM #17
It's very simple. You are a beginner, so you do a beginner program for optimal gains. That means you choose from Starting Strength or All Pro's beginner routine. Once you are an intermediate, you choose an intermediate program. How do you know when you're intermediate? Take a look at this: http://www.exrx.net/Testing/WeightLi...hStandards.htm
Your current program is useless. There is not enough recovery for a natural lifter (muscles grow while you are resting, not when you're beating them to a bloody pulp at the gym every day), too much volume for a beginner, not enough frequency for a beginner, etc.
I would recommend you cut until abs are visible to begin with, considering one of your goals is looking good in the summer. This is achieved via a caloric deficit. You can read about it in the nutrition forum (read ALL the sticky threads and you will be ahead of about 99.9% of people that work out when it comes to nutrition). Invest in a kitchen scale to weigh your food, then use an online calorie tracker (i.e. Fit Day) to track all your meals. This will take some effort, but you won't get results without effort. Once your cut is complete, begin bulking over the winter. Judging by the pics and going with a target of 2lbs/week of weight loss, I don't think the cut will take more than a few months in your case once your diet is in check.
Cardio: Do two sessions per week. Either 30-40mins of LISS (low intensity steady state) or 20-25mins of HIIT (high intensity interval training). Read more about each type of cardio and then choose one. You can drop this during the bulk, unless you just want to do it for heart health.
Begin stretching and foam rolling daily. If you get sore a lot, this will help. Hot/cold showers or cold baths will also help.
03-17-2012, 07:49 AM #18
Also, I'm slightly worried about cutting at the moment because I might just look like a skinny rat with no muscle. How can I avoid this?
One final question, will I still be able to increase my lifts whilst cutting? My goal has always been to bench 6 reps of 100kg or 220lbs. Currently I can bench 6 reps of 75kg or 165lbs.
Thank you once again for your time.
03-17-2012, 07:49 AM #19
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Read this: http://forum.bodybuilding.com/showth...hp?t=115643271
As far as working out your maintenance and eating above that (bulking) or below that (cutting), you just need to do the math and then monitor your results over time and adjust as needed. This is an ongoing process. Everyone is constantly adjusting to the results they are currently getting. These two links should help with your diet:
03-17-2012, 08:03 AM #20
03-17-2012, 08:12 AM #21
Would a warm up/cool down just be a light jog/fast walk?
Ok, this is what I'm going to do. I'm going to continue bulking for a couple more weeks to gain a little bit of muscle in all areas (I will intergrate the HIIT workout into this though). I will then begin cutting with a calorie deficit, whilst making sure I eat 200g of protein per day (1g per lb of body weight).
Also, I will continue to use the workout above, but I will cut out a few exercises as I'm only a beginner and I need to leave myself some energy for HIIT.
How does that sound?
Finally, I would appreciate it if you could direct me to a solid ab routine that I can do every other day.
03-17-2012, 08:17 AM #22
Warmup or cooldown is a jog or fast walk, if you're doing HIIT with running sprints.
Do what you want, but that workout routine is far from optimal for a beginner (even with half the exercises removed). Three times a week full body is the way to go here. It's your decision to make. I don't see why you would spend more time at the gym than you have to for optimal progress.
Good luck with your goals!
03-17-2012, 08:22 AM #23
03-17-2012, 08:27 AM #24
03-17-2012, 09:12 AM #25
03-17-2012, 09:24 AM #26
03-17-2012, 09:32 AM #27
03-17-2012, 12:48 PM #28
There are 6 muscle groups I need to target. Assuming I will do that all in one workout, I'll need to do at least 2 exercises per group.
That's 12 exercises per workout.
Assuming I'm doing 3 sets per exercise, that's 36 sets per workout.
I'll take 30 seconds to do each set and I'll rest for 1 minute, it'll take be another 30 seconds to set up the next exercise.
All together I'll be working out for an 72 minutes if all goes to plan. I'll then have to do a 25 minute HIIT workout. It'll take me around 3 minutes to get from working out to the treadmill and set it up etc. So a total of 100 minutes working out.
I'm failing to see how this will work? 100 minutes of working out seems a bit excessive, especially as I'll only be doing 2 exercises per muscle group and only 3 sets per muscle group.
I'm not trying to be rude, but please explain where I'm going wrong.
03-17-2012, 01:45 PM #29
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Fuk you Flyers.
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