Circuit Training is Optimal for Simultaneous Muscle Mass Gains and Body-Fat Loss

[BodybuildingPassion]

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

[BodybuildingPassion]

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

[Your Average GymRat]

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?

[BodybuildingPassion]

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

[deadz]

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

[Danjo]

Oh wow ...i will utilize that split immediately...thanks brah!!!

[BodybuildingPassion]

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

[A Professional]

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.

[Danjo]

you got your shit down good bro...we need this practical knowledge around here..

[BodybuildingPassion]

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

[hematocritter]

Seriously? Looks like a fitness gal's cutting diet.

[240 is Back]

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.

[Euro-monster]

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...

[BodybuildingPassion]

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.

[Euro-monster]

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?...

[Nails]

and here is a Getbig Gimmick beginners Mexican neck tie for you

[BodybuildingPassion]

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.

[A Professional]

Deadlifts and squats also increase natural circulating testosterone levels--making it a great 'all-around' exercise.

[AlphaMaleDawg]

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

[BodybuildingPassion]

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.

[A Professional]

Also, if you overdo them, you might burn out the CNS. They are good in moderation.

[BIG ACH]

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!

[Danjo]

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..

[Fortress]

... choose a weight that you can rep 15-20 times.

 

[mr.turbo]

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