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Circuit training is optimal for simultaneous muscle mass gains and body-fat loss. Circuit training is a type of workout protocol where numerous exercises are performed back to back with little rest time. This keeps one's heart rate in an optimal fat burning zone while simultaneously allowing the resistance training to break down muscle fibers which will grow back stronger and larger.
Here is an example of a great upper body circuit training workout:
Circuit #1
- Dumbbell Chest Press (Flat) - 15-20 reps
- Reverse Grip Lat Pulldown - 15-20 reps
- Overhead Push-Press - 20-25 reps
- 1 minute Bicycle crunches
Circuit #2
- Cable Flyes - 20-25 reps
- Lower Back Hyperextensions - 20-25 reps
- Lateral Raises - 20-25 reps
- 1 minute plank holds
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Often times, as bodybuilders, we hit plateaus in muscle gains after years and years of doing the same exercises in the gym. Sometimes it requires little more than just changing your routine or adding some different techniques to shock your muscles into growth. Super-sets and drop-sets are great examples of such techniques for the advanced bodybuilder.
A super-set is two exercises for the same muscle group performed back to back with no rest.
Example:
(triceps)
Close Grip Bench Press - 15-20 reps
Bench Dips - 20-25 reps
A Drop-set is performed on the last set of a single exercise in which the weight is reduced in intervals as the reps continue. This technically will allow you to train beyond failure.
Example:
(Biceps)
Cable Curl - 80lbs x 20 reps
" " - 50lbs x 20 reps
" " - 20lbs x 20 reps
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BodybuildingPassion: I gave you an opportunity, and you haven't responded. I'm not a man accustomed to being put off. I strongly suggest you respond. Now I talked to you nice, right?
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Here is a sample 5 day per week body part split for intermediate body-builders. Remember - nutrition and rest is equally if not more important than the resistance training to incite proper muscle growth!
Day 1: chest
Day 2: back
Day 3: legs
Day 4: shoulders
Day 5: arms
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Here is a sample 5 day per week body part split for intermediate body-builders. Remember - nutrition and rest is equally if not more important than the resistance training to incite proper muscle growth!
Day 1: chest
Day 2: back
Day 3: legs
Day 4: shoulders
Day 5: arms
::)
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Oh wow ...i will utilize that split immediately...thanks brah!!!
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It requires an excess of calories to build muscle. The following is a sample day of eating for a 200lb bodybuilder trying to gain muscle mass:
Meal 1: 1 cup oats, 1 cup egg whites
Meal 2: 50g whey protein and water
Meal 3: 1 cup broccoli, 1 sweet potato, 8oz chicken breast
Meal 4: 50g whey protein and water
Meal 5: 1 cup baby spinach, 8oz lean ground beef
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Here is a sample 5 day per week body part split for intermediate body-builders. Remember - nutrition and rest is equally if not more important than the resistance training to incite proper muscle growth!
Day 1: chest
Day 2: back
Day 3: legs
Day 4: shoulders
Day 5: arms
Great advice bro!!! It's nice to see Getbig getting back to being about serious weight training.
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you got your shit down good bro...we need this practical knowledge around here..
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The following is a sample shoulder routine for an intermediate bodybuilder in a bulking phase. Remember, adding weight to each exercise each week is highly important for growth as is equal development of the front, middle and rear deltoids.
Seated Dumbbell Press - 3 sets, 15-20 reps
Standing Lateral Raises - 3 sets, 15-20 reps
Reverse Pec Deck - 3 sets, 15-20 reps
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Seriously? Looks like a fitness gal's cutting diet.
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I like that diet, but I also like to eat mcdonalds breakfast burritos. So I'd probably include them somewhere. Gotta break 3k calories somehow.
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It requires an excess of calories to build muscle. The following is a sample day of eating for a 200lb bodybuilder trying to gain muscle mass:
Meal 1: 1 cup oats, 1 cup egg whites
Meal 2: 50g whey protein and water
Meal 3: 1 cup broccoli, 1 sweet potato, 8oz chicken breast
Meal 4: 50g whey protein and water
Meal 5: 1 cup baby spinach, 8oz lean ground beef
This diet is not for you cumstain...
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The Barbell bench press is a great mass builder exercise for the pecs but often times causes strain on the rotator cuff due to unnatural shoulder positioning. The Dumbbell Bench press is often a good alternative for those with shoulder pain.
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I like that diet, but I also like to eat mcdonalds breakfast burritos. So I'd probably include them somewhere. Gotta break 3k calories somehow.
Hey Robert...why dont you explain him how to get to 240 lbs of rock hard muscle?... :)
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and here is a Getbig Gimmick beginners Mexican neck tie for you
(http://boards.420chan.org/gore/src/1316932273426.jpg)
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Deadlifts are truly necessary to develop a thick and powerful lower back, spinal erectors and trapezius. It is important to use good form and to avoid injury choose a weight that you can rep 15-20 times.
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Deadlifts and squats also increase natural circulating testosterone levels--making it a great 'all-around' exercise.
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I think they are great to built size, then you can drop them once you are moderately big. That's kind of what I did and also, it starts to hurt my lower back now
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I think they are great to built size, then you can drop them once you are moderately big. That's kind of what I did and also, it starts to hurt my lower back now
You are probably using bad form if they are hurting your back.
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Also, if you overdo them, you might burn out the CNS. They are good in moderation.
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There is no one exercise that is truly "necessary" to be a complete bodybuilder, sure there are some exercises that are better than others, but there are also plenty of alternatives!
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Good call...too much weight and you can blow them disks over time...not cool to spend the rest of your days a lurching ,hunched over wretch..
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... choose a weight that you can rep 15-20 times.
::)
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Deadlifts and squats also increase natural circulating testosterone levels--making it a great 'all-around' exercise.
deadlift goggle set in about 5mins after the final set with tunnel vision occurring toward any female ass in spandex
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There is no one exercise that is truly "necessary" to be a complete bodybuilder, sure there are some exercises that are better than others, but there are also plenty of alternatives!
ok!
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Deadlifts and squats also increase natural circulating testosterone levels--making it a great 'all-around' exercise.
True. I go from 6 to 12, every single time I do deadlifts. I use chalk on my privates to keep things safe, however.
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::)
sound the alarm!!
Robert Fortney The bodybuilding and powerlifting form police!!!!
(http://profile.ak.fbcdn.net/hprofile-ak-ash2/275799_1256434856_4647985_n.jpg)
:D :D :D :D :D :D :D :D :D :D :D
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sound the alarm!!
Robert Fortney The bodybuilding and powerlifting form police!!!!
(http://profile.ak.fbcdn.net/hprofile-ak-ash2/275799_1256434856_4647985_n.jpg)
:D :D :D :D :D :D :D :D :D :D :D
Handsome dude, but not me. Nice try, though.
"CAPTAIN INSANO" ::)
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True. I go from 6 to 12, every single time I do deadlifts. I use chalk on my privates to keep things safe, however.
the tuckback is the best way to manage this if you can handle a bit of discomfort.
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Handsome dude, but not me. Nice try, though.
"CAPTAIN INSANO" ::)
Funny
I see a striking resemblance to your real pic
(https://fbcdn-photos-a.akamaihd.net/hphotos-ak-ash4/267588_101517696610085_100002555650181_12785_3789924_a.jpg)
:D :D :D :D :D :D :D :D :D :D :D :D :D :D
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Funny
I see a striking resemblance to your real pic
(https://fbcdn-photos-a.akamaihd.net/hphotos-ak-ash4/267588_101517696610085_100002555650181_12785_3789924_a.jpg)
:D :D :D :D :D :D :D :D :D :D :D :D :D :D
Thanks, man! Like I say, the dude's a handsome fucker. Just like me.
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Thanks, man! Like I say, the dude's a handsome fucker. Just like me.
which might be the reason why you are currently dating Mary Palm and her 5 sisters :D
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No, but they're good for making you thick and strong. But that's not because it "releases more testosterone". A syringe full of testosterona and trenbologna will, but not squatting or deadlifting.
Don't go nuts like some hardcore strength trainer either. You don't need to go ultra heavy. Just lift relatively heavy and with high intensity. I don't deadlift super heavy anymore and really only do rack deads. Full deads from the floor don't hit my back the way I like and I don't need to impress anyone now that I'm able to deadlift more than half my weight. Most people don't even deadlift period.
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10-post fatties, giving us training advice ::)
(http://farm3.staticflickr.com/2785/5737456691_c821e1a15d_z.jpg)
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No, but they're good for making you thick and strong. But that's not because it "releases more testosterone". A syringe full of testosterona and trenbologna will, but not squatting or deadlifting.
Don't go nuts like some hardcore strength trainer either. You don't need to go ultra heavy. Just lift relatively heavy and with high intensity. I don't deadlift super heavy anymore and really only do rack deads. Full deads from the floor don't hit my back the way I like and I don't need to impress anyone now that I'm able to deadlift more than half my weight. Most people don't even deadlift period.
Same thing boss
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There seem to be no threshholds anymore for these gimmicks to enter getbig >:(
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which might be the reason why you are currently dating Mary Palm and her 5 sisters :D
So you're stalking me, too, are ya? How else would you know? However, as with your lousy pic sleuthing, that dude's window into which you've been peeping isn't me, either.
But have fun. Of course, the cops might very well place a visit real soon.
Owning you is fun.
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BodybuildingPassion, don't make YAGR angry. You wouldn't like him when he's angry...
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U deserve a Mexican necktie yourself stud
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Gimmick go..
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Funny
I see a striking resemblance to your real pic
(https://fbcdn-photos-a.akamaihd.net/hphotos-ak-ash4/267588_101517696610085_100002555650181_12785_3789924_a.jpg)
:D :D :D :D :D :D :D :D :D :D :D :D :D :D
(http://i8.photobucket.com/albums/a11/Rainwarning/Fester.png)
No offense to you Fortress. Just made me think of old Fester right away. :P
Peace?
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We already have a gimmick that makes 20 posts a day about the most basic bodybuilding shit on earth, please stop.
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There seem to be no threshholds anymore for these gimmicks to enter getbig >:(
Excuse me but BodybuildingPassion is a member of The Organization. So keep your comments to yourself, else you may find yourself persistently asked to produce proof that you are a "physician". I think we both know how embarrassing that could be for you.
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I like this guy
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I don't need to impress anyone now that I'm able to deadlift more than half my weight.
Not to be a dink, but even if you're 500 pounds bodyweight, that is still a crazy light deadlift. Most hard-training men who are well below 300 pounds can pull 3-400 hundred.
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(http://i8.photobucket.com/albums/a11/Rainwarning/Fester.png)
No offense to you Fortress. Just made me think of old Fester right away. :P
Peace?
Hey, what do I care? I am a man, not some ramped up metrosexual who concerns himself with women-like beauty rituals. I'll be ugly and keep my 700-pound lifts and heavy metal collection, thank you very much.
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For total trapezius development add in 3 sets of barbell or dumbbell shrugs after your shoulder routine.
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If you are tired of the same stale chest routine week after week, add in a set of stability ball chest presses (20-25 reps per sets). They will hammer your core as well as your pecs.
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Bodybuilders should drink at least 1 cup of water per meal (6 cups total per day). Sometimes this gets boring. Adding crystal light can be a great way to keep things fresh and flavorful without consuming too many empty calories from sugar.
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General Statistics - BodybuildingPassion
Total Time Spent Online: 2 hours and 52 minutes.
Total Posts: 33 posts
Total Topics Started: 14 topics
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Add 1-2 tbsp of peanut butter to each of your 6 meals if you are in a bulking phase. This will add calories to help build muscle but also it is very high in healthy fats.
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Gimmicks are meant to be funny, hope that helps.
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I eat a lot of organic PB.
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You cant always train in the same rep ranges and expect great results. You need to confuse the muscle into growing. Try going one month straight of 30-40 reps on each exercise.
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Add 1-2 tbsp of peanut butter to each of your 6 meals if you are in a bulking phase. This will add calories to help build muscle but also it is very high in healthy fats.
Do you rub it on your boyfriends cock and lick it off?
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Measure and weigh all your foods to make sure you are not over eating leading to fat gain or under eating leading to muscle loss.
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i had PB in my protein shake last week and it really disrupted the plumbing for a bit.
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This is a great protein shake recipe for an advanced bodybuilder in a bulking phase:
2 scoops whey protein
8oz water
1 tbsp Peanut Butter
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get a life dude. you're a gimmick alright, but jesus man, how much fucken time do you have on your hands?
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Good advice broham. Keep it coming.
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get a life dude. you're a gimmick alright, but jesus man, how much fucken time do you have on your hands?
As much time as you got to sit reading his posts f@ggot!
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Try to add weights to each of your exercises every week. If you arent getting stronger then you are not getting bigger.
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As much time as you got to sit reading his posts f@ggot!
I'll fuck you up bitch.
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The following is a delicious recipe for an intermediate bodybuilder in a bulking phase:
8oz chicken breast
1 cup broccoli
1 sweet potato
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It's a great lift. One overlooked factor is pulling some serious weight with proper form affects the confidence and attitude levels. You can't have somebody drag it up and say "all you". You just fucking know if you did it, or failed.
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Its important to wake up in the middle of the night to continue the flow of nutrients to your muscles by drinking a protein shake.
I suggest at 2-3am waking up and having:
50g whey
8oz water
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I'll fuck you up bitch.
Kenpo Martial Arts Center, Dedham MA. Friday night 7:30 PM.
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you forgot ice cream..
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No it is not. It is important to get sleep
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If you are in a bulking phase I suggest one cheat meal per week to assist in jump starting your metabolism and muscle gains. here is an example cheat day:
1. 1 cup oats, 1 cup egg whites
2. 50g whey, water
3. 2 slices pepperoni pizza
3. 50g whey, water
4. 8oz steak, 1 white potato
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Your diets dont make any sense.
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Barbell bench press ruins my shoulders. haven't do it in years, only dumbells, same for shoulder presses.
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why is khofo banned but these non funny gimmicks are allowed.
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Kenpo Martial Arts Center, Dedham MA. Friday night 7:30 PM.
didn't mean it serious bro, we can grab a beer sometime and talk this over.
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Another troll gimmick, Ron do something >:(
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Another troll gimmick, Ron do something >:(
Yeah man...this is getting ridiculous... >:(
Roooonnnnnn do something about these fucking gimmicks!!!!!!
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why is khofo banned but these non funny gimmicks are allowed.
THe only Kcunt left is Gym Fag. Leave him be. He's quite funny. He can be the forum puppy. We'll call him ... Ronnie
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LoL why was bodybuilding passion timed out and gh15 is free to post the same repetitive shit every day? The stuff about waking up in the middle of the night and the importance of 'confusing the muscle' is golden advices. ;D
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why is khofo banned but these non funny gimmicks are allowed.
khofo funny, your sense of humor sucks. I guess all the times I hit the report to moderator tab took care of khofo/greeneyes. Worst gimmick ever.
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khofo funny, your sense of humor sucks. I guess all the times I hit the report to moderator tab took care of khofo/greeneyes. Worst gimmick ever.
That's a pretty gay thing to do bro
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That's a pretty gay thing to do bro
His posts annoyed me. It was a shit gimmick. I'll hit the tab all day long on shitheads like that.
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why is khofo banned but these non funny gimmicks are allowed.
Check his status..
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His posts annoyed me. It was a shit gimmick. I'll hit the tab all day long on shitheads like that.
I still don't know if khofo was really a gimmick, there's def something off about him but I think he was a real person.
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I still don't know if khofo was really a gimmick, there's def something off about him but I think he was a real person.
I think the same, but the guy was a complete moron with his unfunny Wong Kong pics
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Do you rub it on your boyfriends cock and lick it off?
LOL!!!! WOW I love getbig.
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khofo funny, your sense of humor sucks. I guess all the times I hit the report to moderator tab took care of khofo/greeneyes. Worst gimmick ever.
tattle tell.
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It requires an excess of calories to build muscle. The following is a sample day of eating for a 200lb bodybuilder trying to gain muscle mass:
Meal 1: 1 cup oats, 1 cup egg whites
Meal 2: 50g whey protein and water
Meal 3: 1 cup broccoli, 1 sweet potato, 8oz chicken breast
Meal 4: 50g whey protein and water
Meal 5: 1 cup baby spinach, 8oz lean ground beef
Hahaha that sounds like a sample eating day for a sparrow trying to gain an extra 4 grams for the winter