Help an average joe bulk up

2 full body workouts per week, all isolation/machine exercises took to failure.

That with your cardio should do you right.
 
TheBrooder said:
No I'm not thinking that :)

I'm just confused about how to combine heavy cardio to lose my gut and become much fitter and healthier with 2-4 weight training sessions per week to improve my physique and make myself stronger without going for the massive bulky look (eventually)
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tbh, aim to do one or the other. spend 6 months aiming to lose as much fat as possible (cardio and weights) then spend 6 months looking to gain some lean mass.
 
Morba said:
tbh, aim to do one or the other. spend 6 months aiming to lose as much fat as possible (cardio and weights) then spend 6 months looking to gain some lean mass.
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I was trying to avoid the 2 cycles of 6 months bulk and 6 months cut as I can't justify £1k on a concept2 to only use it for 6 months of the year ;)
 
leg extensions CAN be bad. just like behind the neck presses and lat pulldowns behind the head.
CAN != IS ;]
 
TheBrooder said:
I was trying to avoid the 2 cycles of 6 months bulk and 6 months cut as I can't justify £1k on a concept2 to only use it for 6 months of the year ;)
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you can use it all year..

Wardie, i dont see the point in a lean bulk if he aims to lose fat around the waist. He will lower bf% (potentially) with a lean bulk but it would be hard to also lose a significant amount of fat.
 
Morba said:
you can use it all year..

Wardie, i dont see the point in a lean bulk if he aims to lose fat around the waist. He will lower bf% (potentially) with a lean bulk but it would be hard to also lose a significant amount of fat.
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ok so your saying I can cardio all year but for 6 months lower the calorie intake and 6 months add a few more to bulk it up?

Makes sense, thanks
 
yeah :D

tbh you could do pretty much the same exercise all year round, just control it with calories :]
couple that with a weights routine that will actually stimulate the muscles and you will end up with a good bod :]
 
Morba said:
you can use it all year..

Wardie, i dont see the point in a lean bulk if he aims to lose fat around the waist. He will lower bf% (potentially) with a lean bulk but it would be hard to also lose a significant amount of fat.
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Noo, he said he didn't want to do typical cut/bulk cycles. So after he's lost any weight he wants to, I suggested a lean bulk :)
 
ah right, i thought you were suggesting just an outright clean bulk, rather than after the cut :D
 
So Morba you advocate eating 3 meals a day where you stuff in as much as you can possibly get down you rather than 5-6 meals spread throughout the day? Theres quite a lot of conflicting info when it comes to this it seems, ive read both are best...
 
Makunouchi said:
So Morba you advocate eating 3 meals a day where you stuff in as much as you can possibly get down you rather than 5-6 meals spread throughout the day? Theres quite a lot of conflicting info when it comes to this it seems, ive read both are best...
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where did i say i advocate eating 3 meals a day?
 
depends on goals and your metabolism type. For me i can gain mass either eating big 3 times a day or 6 smaller meals. But to LOSE weight i need to eat lots of small low cal meals. 3 medium, healthy meals does nothing.
 
Morba said:
spend 6 months aiming to lose as much fat as possible (cardio and weights) then spend 6 months looking to gain some lean mass.
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Just done this (although it will be 8 months but I had a fair bit more to lose than the average person!! :eek:) and was going to start a weights routine in August.

Killa Ken said:
WRONG, MAJOR FAILZ.

This is what you need to do.

1) EAT BIG, GOTTA EAT BIG TO GET BIG

2) your gonna do 4 days a week at the gym, monday tuesday, thursday friday.

3) Its gonna be split into upper lower upper lower

4) Legs day is 2 compounds with 4 aux's, upper day is one compound 4 aux's

5) BIG breakfast, BIG Lunch, BIG Dinner

6) SQUATS, SQUATS, SUQAT - GET TO ****ING PARALLEL TOO. PARTIAL REP, PARTIAL GROWTH

7)
Week 1 - 4 sets 10 reps on everything
week 2 - 4 sets 10,8,6,4 on compound lifts, 8 reps 4 sets on aux's
week 3 - 4 sets 8,7,6,5 on compound lifts, 8 reps 4 sets on aux's
week 4 - 4 sets 8,6,5,4 on compound lifts, 8 reps 4 sets on aux's
week 5 - 4 sets 6,5,4,3 on compound lifts, 8 reps, 4 sets on aux's
week 6 - 4 sets 5,4,2,2 on compound lifts, 8 reps, 4 sets on aux's
Week 7 - Come back here if you make it this far.

8)
Upper day:
BENCH PRESS
Tricep pushdowns
Straight bar curls
Dips

Lower day:
SQUATS
POWERCLEANS
Calve raises
leg press
leg extensions
hamstring curls

Upper day2:
BENCH PRESS
DIPS
Shoulder press
Straight bar rows

Legday 2: same as legday1

Lifts in CAPS are compounds.

8) Sprints on wednesday and saturday

4 x 50m sprints with 100m in between, 2 x 50m with 100 inbetween, 1 x 25m - wednesday
2 x 100m sprints with 200m in between, 23 x 50m sprints with 100m in between - saturday

If you must do abs do them on a day that is not important. Like sunday.




Follow this for six weeks then come back and I will give you a split.

If you do this as I have said, eat big, sleep big and lift big. You will get strong and you will get big.

Dont change this plan, dont alter it. Do it as I have written it and you WILL make progress. dont substitute lifts dont think extra leg press is good for squats. NO, SHUT UP AND LIFT.
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This looks perfect.

Only question I would have is that I've been doing a fair few chin ups and have gone from being able to do none in jan to 3x8 unaided and 3x8 with 35kg off my bodyweght now. Can I substitute something in the programme for chin ups, or just leave them for now? I actually like doing them these days. :o
 
add them into your upper day.
when you say 35kg off your body weight, do you mean assisted?

3x8 unaided is very good. personally i would start to add weight, start with a db between legs :]
 
By 35 kg off I mean there is a machine there, and you stand on a platform to do chin ups, and whatever weight you select is taken off your body weight. I use this mainly for developing wide grip chins as I find them hard to do unassisted.

I have to be honest I'm pretty pleased with how well the chin ups have been coming on, although my mate I go with can do 3x15 unassisted. He only weighs 13 st 3 though, compared to my 15 7!!
 
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