Anyone who is cutting read........

[The Shadow]

Im doing 45 minutes of cardio in the morning & another 30 minutes at night before bed 5-6X wk. I am not losing LBM becuase Im also eating about 200 grams of protein & lift more like a powerlifter- squats & deads - low volume training. In fact I have put on muscle mass & lowered BF training this way

YEP - LOW volume.


Are you doing any supplementation??

 

[ck2006]

Yes...as long as each bodypart is only once per week(excluding abs)

well she has me doing legs/shoulders twice a week and abs everyday

 

[The Shadow]

well she has me doing legs/shoulders twice a week and abs everyday

26 or so sets per week is too much imo.......


I think you would be better to split the legs into a quad day and a ham day


Delts might be ok if you split those as well........do anterior delts on one day and then medial/posterior on the other



OR.....just cut the sets to half the total amount and crank the intensity

 

[*Bunny*]

26 or so sets per week is too much imo.......


I think you would be better to split the legs into a quad day and a ham day


Delts might be ok if you split those as well........do anterior delts on one day and then medial/posterior on the other



OR.....just cut the sets to half the total amount and crank the intensity

I second this. Great stuff shadow, esp. the diet suggestions.

 

[ck2006]

26 or so sets per week is too much imo.......


I think you would be better to split the legs into a quad day and a ham day


Delts might be ok if you split those as well........do anterior delts on one day and then medial/posterior on the other



OR.....just cut the sets to half the total amount and crank the intensity

I am all for cutting the sets she has me doing 5x30 traveling lunges!
these are my leg exercises they are split up for two days, I checked the shoulder exercises and they are set out pretty good.
plie suats
close squats
side angle squats
leg press
butt buster
hack squat
step ups

 

[The Shadow]

I am all for cutting the sets she has me doing 5x30 traveling lunges!
these are my leg exercises they are split up for two days, I checked the shoulder exercises and they are set out pretty good.
plie suats
close squats
side angle squats
leg press
butt buster
hack squat
step ups

Im all for walking lunges(with weight) max of 12 paces per leg

Step ups with dbs


Stiff deads with dumbells

Hacks

But blaster


FULL ASS TO THE FLOOR SQUATS



Find a stair case.....face on wall and hold the rail......WALK UP THE STEPS FROM THAT ANGLE>>> FORCES HIPS TO DO ALL THE WORK



....she's making the mistake of doing high reps pre-contest

HUGE MISTAKE

 

[ck2006]

Im all for walking lunges(with weight) max of 12 paces per leg

Step ups with dbs


Stiff deads with dumbells

Hacks

But blaster


FULL ASS TO THE FLOOR SQUATS



Find a stair case.....face on wall and hold the rail......WALK UP THE STEPS FROM THAT ANGLE>>> FORCES HIPS TO DO ALL THE WORK



....she's making the mistake of doing high reps pre-contest

HUGE MISTAKE

always with dumbells, will do the stairs, is the huge mistake because I will lose muscle mass?

 

[que_66]

My cardio currently consists of 5 hours 4 days per week of unloading trucks, loading and unloading pallets full of "stuff."

Sorry, just had to throw that in cuz I miss my gym time.

 

[The Shadow]

always with dumbells, will do the stairs, is the huge mistake because I will lose muscle mass?

High reps do not build muscle......they stimulate heavy breathing...


save the breathing for the cardio....on the stair side steps....


what to do:

1 - get to bottom of stairs

2 - turn to right and face wall

3 - grab rail

4 - place left foor on step (2 steps up) and step to there

5 - right foot moves to one step BELOW left foot

6 - ALWAYS keep torso facing wall........




CONTINUE





then face other wall and repeat






Think Side lunges with more effort

 

[florencia]

HI! I will read details in a while I just got back from gym, and HITT ouside in slushy sand next to golf course, where trail has been made for running.
I had a near death experience!!!LOL...
Run trainer at club...almost killed me! We jogged for 20 minutes, and then she said we would do Fartlek, which to me is the same thing as HITT, runners just like to change names...LOL...So we did 7 sets of 1 minute max effort, with 1 minute recovery...
Well my recovery was at 89% of my max HR, according to polar watch! I was dying! LOL...It was not in the legs, none at all...Itwas from neck to belly button! Yes torax...
Ja ja ja...Now we know where lungs are...
I am an idiot trying to recover...LOL...
I guess I am drunk on oxygen...
I weighed myself today 55 kilos, and measured my quad, 52 cms....
I feel leaner YET I weigh more...So I guess I am doing something right!!!!
I have to get rid of ugly fat under @ss...
Please give me update on @ss workout...if I can add it like on weekend...I workout legs on Tuesdays...
Please Shadow...You are THE MAN!!!