Please Scroll Down to See Forums Below
The Ulitmate Workout Program for endurance, and getting cut
- Thread starter OMEGA
- Start date
T
t3c
Guest
learn how to use that button
also, "cause I said so" is not an intelligent way to post
Its the best for naturals, ie no juice, no, eca's, no thyroid meds, no caffeine
and it for endurance and definition NOT a full on BB routine
Day 1 is upper body, I kinda envision the workouts as being like swimming practice when i go in the gym not going for broke, but the workouts are definatly intense
the way I have this set up is so that your body gets maximum recovery, alot stimulation, but alot of frequency too for maximum calorie burn.
Day 1 for example hits chest with back, all head of the deltoids get hit with the pressing and rowing, and the arms get toasted as well, thats why you only have to do one isolation exercise for delts, and arms cus they are already worked hard.
day 2 run outside to keep your cardio vascular system primed, but no so much cardio that it becomes a huge chore, seperate from a leg day.
after a mile and a half you get the heart and lungs pumping, and your legs are ready to go.
you go to the gym and hit the legs and abs with a brief and effecient workout
if you look at an anatomy chart a better a book of gray's anatomy you will realize that every body part is hit.
you could also consider this as "point of flexion" training, if you actually look at the routine you will realize that every plane is worked, with minimial effort
this program is very effecient, and its not for hypertorphy persay, but more for endurance and ultimate definition, while preseving things while going on calorie restriction,
unless you are on AS you can't do conventional BB plans like in Flex unless you got genetics.
Incedently one of the most successful IFBB pros known for his shocking condition, does a full body program every other day like the one above (but obviuosly far more volume and exercises) and his name is Jay Cutler
and it for endurance and definition NOT a full on BB routine
Day 1 is upper body, I kinda envision the workouts as being like swimming practice when i go in the gym not going for broke, but the workouts are definatly intense
the way I have this set up is so that your body gets maximum recovery, alot stimulation, but alot of frequency too for maximum calorie burn.
Day 1 for example hits chest with back, all head of the deltoids get hit with the pressing and rowing, and the arms get toasted as well, thats why you only have to do one isolation exercise for delts, and arms cus they are already worked hard.
day 2 run outside to keep your cardio vascular system primed, but no so much cardio that it becomes a huge chore, seperate from a leg day.
after a mile and a half you get the heart and lungs pumping, and your legs are ready to go.
you go to the gym and hit the legs and abs with a brief and effecient workout
if you look at an anatomy chart a better a book of gray's anatomy you will realize that every body part is hit.
you could also consider this as "point of flexion" training, if you actually look at the routine you will realize that every plane is worked, with minimial effort
this program is very effecient, and its not for hypertorphy persay, but more for endurance and ultimate definition, while preseving things while going on calorie restriction,
unless you are on AS you can't do conventional BB plans like in Flex unless you got genetics.
Incedently one of the most successful IFBB pros known for his shocking condition, does a full body program every other day like the one above (but obviuosly far more volume and exercises) and his name is Jay Cutler
Well, I suppose this routine would be alright for a cutting diet, if your diet was good. Is there not supposed to be any other cardio done with this program? What endurance is the goal of this program? Muscular endurance in the bench press? Endurance in a 3 mile run? Also, I have always seen POF referred to as training in the stretch, contracted, or neither position. Is this incorrect?
Just trying to prod some responses from you on why you think this is so great.
Just trying to prod some responses from you on why you think this is so great.
teen1216 said:
well if your on a cutting cycle or any cycle throw the program out. you can do much more on juice, that you just can't do normally.
like traing to failure on every set while on calorie restriction, and you can do alot more cardio cus cortisol levels are blunted
as for cardio I find that running about a mile and a half before that basic leg workout with some abs id the equivilant of running ofr about 1.5 hours. thats alot of cardio =) if you think about it
so based form personal experience this program provided endurance on mutlitple levels, anarobic, and aerobic
TxArmyGuy
New member
so your saying you would recomend this for EOD??
I am just getting back into the swing of things and might take this up just to see how it helps bounce me back from a year with no lifting
Guess I'll be a guinea pig and try it. I plan on throwing in more cardio and ab work as those are 2 serious problem areas for me...heading up to the gym will report more later
I am just getting back into the swing of things and might take this up just to see how it helps bounce me back from a year with no lifting
Guess I'll be a guinea pig and try it. I plan on throwing in more cardio and ab work as those are 2 serious problem areas for me...heading up to the gym will report more later
TxArmyGuy
New member
Well Omega I'm interested in hearing your thoughts furthered on this matter
I did 3 sets for each excersise, I know I'm truly a pussy now after being crapped on for not having a gym for the past year...oh the horror. I'm willing to stick with this for a month or so until I'm broken back in. I did no abs tonight and only 10 minutes of cardio by riding a bike at the end at level 10
Each time I started out with a warmup with 15 reps and finished my 3rd set with 12 reps
I did 3 sets for each excersise, I know I'm truly a pussy now after being crapped on for not having a gym for the past year...oh the horror. I'm willing to stick with this for a month or so until I'm broken back in. I did no abs tonight and only 10 minutes of cardio by riding a bike at the end at level 10
Each time I started out with a warmup with 15 reps and finished my 3rd set with 12 reps
TXARMYGUY
your instincts serve you well.
3 sets is perfect
first set should be about 15-20 reps just to establish a great mind muscle connection, and plus it serves as a good warm up.
second set should be about 12 reps with a medium weight. go to about 2 to 3 reps before failure.
third and last set should be done with delibrate intensiety but you MUST stop just before failure. if your dieting at this point there really is no need to go further, you just want to preserve things, and develop muscle qaulity, not mass.
on th fist compound exercises, doing a pyramid is fine, but you may find that when you get into it and warmed up, isolation exercises may require just conventional straight sets, (no pyramiding)
as for frequency
2 days on 1 day off is fine, but the mininumum
I personally do 4 days on 1 day off, or even 6 days on 1 day off.......it depends really if I went out the night before =)
one thing that I want to make clear. since there are not that many exercises involved, make the ones you do count!
for me it all about the contracted position in a exercise that leads to that hard as nails feel and look. So in other words make sure every exercise is done with intesity, but focus on that contraction to really bring things out.
this means full contraction of pecs, quads, bis, tris, calves, abs, lats, the whole thing.
I am glad your trying it, I think you'll be happy
one more thing remember in the end if you have more juice you can throw in some extra exercises to finish things off
Good luck
your instincts serve you well.
3 sets is perfect
first set should be about 15-20 reps just to establish a great mind muscle connection, and plus it serves as a good warm up.
second set should be about 12 reps with a medium weight. go to about 2 to 3 reps before failure.
third and last set should be done with delibrate intensiety but you MUST stop just before failure. if your dieting at this point there really is no need to go further, you just want to preserve things, and develop muscle qaulity, not mass.
on th fist compound exercises, doing a pyramid is fine, but you may find that when you get into it and warmed up, isolation exercises may require just conventional straight sets, (no pyramiding)
as for frequency
2 days on 1 day off is fine, but the mininumum
I personally do 4 days on 1 day off, or even 6 days on 1 day off.......it depends really if I went out the night before =)
one thing that I want to make clear. since there are not that many exercises involved, make the ones you do count!
for me it all about the contracted position in a exercise that leads to that hard as nails feel and look. So in other words make sure every exercise is done with intesity, but focus on that contraction to really bring things out.
this means full contraction of pecs, quads, bis, tris, calves, abs, lats, the whole thing.
I am glad your trying it, I think you'll be happy
one more thing remember in the end if you have more juice you can throw in some extra exercises to finish things off
Good luck
Last edited:
Similar threads
