Again keep in mind you might not have as much energy while cutting so try not to overstep your limits. Intensity is extremely important. Which time is better for this workout plan, morning or evening? Just like most workouts, this workout is split into 3 days: Push, Pull, and Legs. Those who have put on enough muscle over the winter are looking to get 'cut' for the summer. Bent Over Dumbbell Rear Delt Raises: 3-4 sets of 10 reps steadily increasing weight each set. Decline EZ Bar Tricep Extension: 3-4 sets of 10 reps steadily increasing the weight each set. 30 mins run ? Keep in mind that you don't need to follow this like it has been written in stone. How many of you are elite athletes in which you're pushing your bodies to the limit with endurance training to the point where your muscle is being sacrificed for energy and nutrients? Therefore it is suggested that you do not need to go as heavy as you generally do, but reduce the rest time between sets and exercises in order to keep your heart rate at an optimal fat burning level. If you're performing more than 14-15 on the last set, up the weight the following week. Imagine taking a couple months break from lifting and going back to it in the bulking phase, it will make it that much harder to start again. I'll admit I wasn't a big fan of this before but I do see some good qualities about it that make it beneficial. Close-Grip Bench Press: 2 sets of 4-6 as heavy as possible! In leg extensions you're focusing only on quads. Now it's up to you to choose which one is best for you and which will provide the greatest benefit. Because of the fact that your only doing a couple sets for the legs, it won't have as great an impact if you did say 9-12 sets. To build muscle, you need to be eating at a surplus. Mesomorphs and ectomorphs tend to cut fat easier while endomorphs tend to take longer to lose fat. Compound exercises are utilized the majority of the time and the larger muscle groups have more total sets per week which means more calories burned. This intense cutting routine hits each muscle group twice a week on a 3 days on, 1 day off schedule. For example instead of doing chin ups try close grip chin ups, or wide grip chin ups, even a rowing exercise for the back. My winter training resulted in a larger amount of fat gain after being sidelined with a broken ankle, so I decided to start my cut early and get back to where I need to be. It is true that initially cardio burns more calories than weight lifting. Hey guys I'm no expert, but this is what helped me get from 189lb at over 25% body fat to a solid 159lbs so far at around 10.5% +/- 0.5% in 4 months. Mix it up and you will thank yourself. Sprint 20-30 seconds at 90-95% of max heart rate. Work out something that suits you, this isn't written in stone. I've been doing a lot of cardio and, coupled with some upper-body stuff. There is really only one minor issue for some people. People like cutting carbohydrates because they believe the body will switch to fat for energy during the day. I’m like this program a lot. Note: You might be thinking for example, how do I do 2 exercises for chest but only 3 sets? Click Here For A Printable Log Of gigolojo's Second Wednesday Workout. HIIT is a great selection for the days in which you workout as you can pack a lot into a short session. Doesn't focus on smaller body parts like some programs. But, in my case, I was doing this program with 3 set for each exercise and the reps I was increasing the weight every week continuously like, bench press week 1 was 50lb 3 set 12 reps and week 2 was 60lb 3 set 10 rep and so on until I reach the 6 reps then I starting over but in this time with 70lb 3set 12 reps and so on! This routine is performed on a 3 days on and 1 day off per week. Any words of advice would help. There are many ways to do HST workouts; some programs suggest only doing one exercise per muscle group the whole time while others choose two. Cutting essentially is not associated with increasing muscle mass. just want to be sure. My name is Marta.. Hello, for day 2, you say wide grip chins, but the exercise video shows wide grip pull-up's, can you explain . Seeing as how every workout has legs in it this might be a slight issue. Best for people who are out of shape. As I mentioned above you can go straight through it which is really tough and I advise only if your in real good shape, or what you can do is take a very short rest say 10-20 seconds and go back at it. With this type of workout you can expect to lose weight at a consistent pace. Success! There are three body types, endomorphs, ectomorphs, and mesomorphs. However, it can also be something like cycling, rowing, elliptical machine, skipping etc. I have done the basics, cut out high fats and sugars, no excessive white carbs, drink around 2 gallons of water a day, eat lean meats, green veggies for each meal, breakfast every morning, a protein shake in the afternoon and after the gym. Well for the first 8 weeks you need to train a minimum of 3 times a week. Thanks! Click Here For A Printable Log Of gigolojo's First Friday Workout. Check it out! Building muscle and burning fat is pretty tough to do at the same time for natural trainers. Make sure you log all lifts so that you can try to improve each week, remember every workout must be treated with full intensity especially after the first 8 weeks. After discussing weight lifting I will put together a schedule that incorporates HIIT in to a workout split. newsletter subscribers! Cable Crossovers: 3 sets of 10 reps steadily increasing the weight each time. Ideally you should do 4. For no, how i do it? Moderate intensity cardio for 30 minutes first thing in the a.m. and 20 minutes post-workout daily. Now if you're also convinced that you want to continue weight lifting or what to start it to help you lose fat, then it's onto the resistance training aspect of the cutting program. You will lose fat, yeah, along with what muscle you have. Keep in mind while stripping away fat, it is technically impossible to gain mass. Hey Doug, Just started your 6 day workout routine today. Flat Bench Press: 2 sets of 4-6 as heavy as possible! Boring sometimes, especially on a treadmill staring at a wall. Use this routine to burn fat and get ripped! M&S weekly newsletter sends you workouts, articles and motivation based on your goal. There are literally thousands of programs out there that you can try and suit different people's needs. If you'd like to train abs on this day, superset swiss ball crunches with hanging leg raise for 3 sets of 20-30 reps. Post workout perform 10 mins of HIIT on a rower. Don't try to attempt any more to avoid overtraining, remember you also have cardio to do. So now that I've filled your head with enough information about different workouts and things to keep in mind, it's time to put cardio and weight lifting together in a training split. As you will notice in both those lifting programs, the main weakness is that you do. Many people are doing this now because of the fact that carbohydrate stores are low upon waking up, therefore the body will utilize fat for energy. Supersets are where you do two sets back to back with no rest, usually with different muscles involved. Really think you 're performing more than 14-15 advanced workout routine for cutting the plan being Thursday middle, lower and. On your genetics, with some upper-body stuff three body types and requirements workout I have learned to rectify tips. Perform because there are a few things you might want to do 2-3 finish. 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