6-Day Bodybuilding Workout Plan. Therefore if you're overdoing HIIT your going to feel drained and overtraining is a possibility. It is very important to change up the exercises every 2 months so your body doesn't plateau. None of that nonsense. There’s a different ab exercise at the end (and there will be a different one tomorrow! You may decide to spend most of the day relaxing. If it's too low then you're not going to be burning enough calories, but if you're working way too hard then you're not going to be able to complete your circuits. One sure way you’ll fail at this is by not having a plan…. Again, there’s no one-size-fits-all nutrition plan that works for everyone. With this type of workout you can expect to lose weight at a consistent pace. While not every bodybuilder commits to this, the bulking and cutting cycle is a common routine most competitive bodybuilders go through. First of all it helps take care of the bodies needs in terms of energy, repair, and fat loss. But you won’t be doing the same workouts the second time. Like I mentioned earlier, you have to take a different approach to build your legs than you do with upper body. There are right and wrong ways to bulk and cut. 5777 N Meeker Ave, Boise, ID 83713-1520 USA, printable log of ho_124's Circuit 1 workout, https://www.bodybuilding.com/fun/hst1.htm, https://www.bodybuilding.com/fun/bobchic3.htm, https://www.bodybuilding.com/fun/paul4.htm. This is one set which you do 10 times for a total time of 15 minutes max. For example, if you did the elliptical yesterday, do the recumbent bike today. In bodybuilding, physique, and competitive sports, bulking and cutting are common phases that lifters and athletes put their bodies through. Another downside to cutting is a lack of energy. It's also nice so you don't get bored. Flat Bench Press: 2 sets of 4-6 as heavy as possible! Concentration Curls: 2 sets of 4-6 as heavy as possible! Any good cutting workout plan will include compound lifting. In this post, you’re going to get an entire cutting workout and meal plan. You’re going to stick with the same theme as the past two days for your first exercise. I wasn't a big fan of this before, but now I see the benefit of doing this in the morning after waking up. 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. Remember, your goal isn’t to pack on more muscle during the cutting phase. Each workout should last around 50 minutes, to give optimal hormone surges. The Best Damn Workout Plan For Natural Lifters by Christian Thibaudeau | 07/14/17. But for these longer, moderate sessions, this is a great time to listen to a Podcast and soak in good information. Cutting essentially is not associated with increasing muscle mass. While a cheat meal is okay, it’s a good idea to stick to your planned meals (in other words, plan your cheat meal! There are literally thousands of programs out there that you can try and suit different people's needs. This year I started my cut towards the end of March since I had extra work this year. Running, biking, elliptical machines, stair climbers, rowing machines, skipping etc. As I mentioned before, you can perform your cardio after the weights or you can do it at another time during the day (ex: cardio AM, weights PM, or vice versa). Dumbbell Shrugs: 2 sets of 4-6 as heavy as possible! This is a super inspirational and motivational video of him showing you his daily cardio, workout, and how he keeps his mind strong. I suggest doing 8-12 repetitions. To establish your caloric requirements, youâll need to do some working on your end. The 10 Best Pre-Workout Supplements in 2020 1. Workout Notes: 1. Carbs should account for roughly 40 percent of total calories in the cutting phase. If you want to cut fat off your body, you should figure out your starting point. However in squats you're focusing on quads, hamstrings, glutes etc. A lot of people do not realize to what extent weight lifting can contribute to losing fat. One option for cardio is performing HIIT which recently has been picking up in popularity. Remember the main goal here is to burn extra calories while still benefiting from weight training, not gaining muscle. The timing that one starts to cut should be decided by personal goals and where they want to be in comparison to where they are. So the simple rule is just focus on cutting away fat right now! Front Dumbbell Raise: 3 sets of 10 reps steadily increasing weight each set. We’re going to attack this from every angle! Always consult with a qualified healthcare professional prior to beginning any diet or exercise program or taking any dietary supplement. So which do you think is going to burn more calories? You’re going to be working out 6 days a week on this plan. Cable Rows: 2 sets of 4-6 reps as heavy as you can! And you’ll be doing some supersets as well. Intensity is everything. Doing all those exercises in a row is 1 circuit. Your mind is like your muscles. If your body can't take it then drop to 2 times per week but try working your way up to 3. After that, I’ll give you a sample meal plan. As well for the people already lifting, you wouldn't want your strength gains declining as well as your work capacity. However, it can also be something like cycling, rowing, elliptical machine, skipping etc. But it’s so rewarding and worth it! And that can be frustrating but I have some additional info that may help you…After you finish reading this post, go check out my blog post: How to Make Your Back Muscles Stand Out, Same as yesterday…(yes, I know, it’s boring but do it anyway!). This helps you attack fat at all angles while maintaining muscle. High intensity can be hard for people out of shape or overweight. Whether you've been bulking off or just want to lose that fat that has been nagging on you it is clear you need an effective program to get rid of the fat as soon as possible. Here’s a simple stretching plan you can do that integrates some Yoga poses: **For ‘how to’ instructions and images of these poses, read my post 11 Yoga Poses for Bodybuilding. Note: articles on this website may contain affiliate links, through which the website owner receives some compensation from purchases made. Of importance here is what type of cardio to perform because there are several options each with its own pros and cons. Those who have put on enough muscle over the winter are looking to get 'cut' for the summer. Moderate intensity cardio for 30 minutes first thing in the a.m. and 20 minutes post-workout daily. Also if you have more fat to lose you can afford to go longer, but if you're just finishing up then you can keep it shorter. 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. When training your abs, be sure to hit all areas including upper, middle, lower, and the obliques. Reverse Crunches: 3 sets of 10-15 reps. For added weight add a dumbbell but ensure you have perfect technique before adding weight to avoid injury. If you're in football and are looking to get cut at the same time, then HIIT is probably best for you. So I haven't decided whether I want to run a loose 5x5 with a 4day split in order to maintain strength during my cut, or do a reduced volume workout of Layne Norton's power-hypertrophy routine instead. For the first 6 weeks use bars then go to dumbbells. Bent-Over Dumbbell Rear Delt Raises: 2 sets of 4-6 as heavy as possible! Timing is an important tool you can use to your advantage. You will also increase definition. You will be training semi-heavy here, at least in the beginning. If you go for the 8-12 repetition ranges your going to be working more on strength. So there are a variety of factors. However if you're quite in shape then go for 4. This phase includes â as in the bulking phase â a nutrition and physical activity program designed for this phase. Work out something that suits you, this isn't written in stone. But keep everything in moderation and keep yourself in check. Click here for a printable log of ho_124's HST workout. Because it's low intensity, the main fuel will be fat since the body will reserve the carbohydrates for more intense exercise.2 However you have to be careful not to go overboard because the body has mechanisms to preserve fat levels and if you go over 60 minutes, you will start to use muscle as energy. Many fitness gurus and experts have conflicting opinions on this. As you might see, you have a lot of work to do here, 23 sets so don't rest too long in between. Even the pros in many sports take a day off at the end of the week to rest and, Tuesday - HIIT Or Low Intensity Long Duration Cardio, Wednesday - Circuit Training Workout Or HST, Thursday - HIIT Or Low Intensity Long Duration Cardio, Saturday - HIIT Or Low Intensity Long Duration Cardio. In that case, good news: Weâve discovered a brand-new cutting meal plan designed by a former champion bodybuilder that delivers on both taste and nutrition. e.g. Have fun with it and stay positive. Best Bodybuilding Routines. Remember also to warm up each body part once and only once to get the blood flowing so that maximum effort and weight can be applied. Here’s where you’re cardio is going to change. Some of the best foods to eat for cutting diet in bodybuilding include brown rice, oatmeal, sweet potatoes, yams and pastas. 6 days a week might sound like overtraining to some. Comment below other fitness/nutrition questions you have and subscribe! Depending on which body type you are, you will cut fat at different rates. For the exercises I'll choose 7. Keep it short and intense always. Also some like to cut carbohydrates and therefore have less energy. Sprint 20-30 seconds at 90-95% of max heart rate. Of course, the fact that you read this far into this post is proof that you’re serious about getting shredded! And although you’re on a cutting workout plan, you can actually expect to gain a little more size in your quads from this style of training. All rights reserved. You’ll see below how your weight training workouts work in conjunction with your cardio workouts. Get that down first and then start adding supplements. You can do your weight training and cardio in the same workout but it would be best to separate them if your schedule allows. Once you've done them all in a row, that's 1 circuit. Getting cut is on the minds of many people at this time with summer just around the corner. You never want to go into overtraining because that will push your whole cutting phase further back and you won't be able to cut in time. To do the workout correctly you do them all in order starting with: In between exercises you can take no rest at all if you're up to it, so get ready for an intense workout. Basically you pick an exercise, more often than not people choose running. Consume lots of low-calorie vegetables. Weighted Bench Dips: 2 sets of 4-6 reps as heavy as you can! You will see some awesome changes in your physique! ), You may opt to warm up your legs on the recumbent bike or even doing a couple of sets of leg extensions before you squat, Rest for 45 seconds to a minute for all other exercises, Rest 40 seconds between sets of your first exercise, Rest 30 seconds between sets for all other exercises, For any ‘Machine Press’ use Hammer Strength if your gym has that; if not, you can use any machine, including the Smith Machine, Superset with the exercise below where you see an asterisk **, Use Hammer Strength machines for back every chance you get; these machines really target your lats and cane grant some pretty awesome results for getting definition and striations in your back muscles, 6-8 ounces of lean chicken breast or sirloin steak, 2 servings of green vegetables (spinach, broccoli), 2 servings of combined carrots and cauliflower. | View This Week's Topic. Again keep in mind you might not have as much energy while cutting so try not to overstep your limits. Your mental state is crucial to achieving this goal, and here’s why…. Therefore it is very suitable for cutting. You’ll also increase your flexibility. Since you generally are eating less, or at least in smaller portions, you are not getting the same amount of carbs and calories required for optimal performance. However the body is very complex, and as such there are exceptions, for now just use that rule as a guideline. So remember, you can choose either HIIT or low intensity long duration cardio for your cardio option. This is because of the fact that HIIT combines medium paced intervals with higher intensity bursts even though its short duration. You should eat clean and healthy during both phases and change up your exercise routine for each phase for the best results. So every month switch from running, to the bike, or some other form of cardio. Like circuit training, HST is designed to work the full body in one workout. Today you’ll be working the opposing muscles, training with pulling movements (Pull Day) that primarily hit your back and biceps. Of course, there are many other benefits that come along with it. For example a 30 something male should keep his heart rate between the ranges of 115bpm to 135bpm for the duration of the cardio. Leg Extensions: 3-4 sets of 10 reps steadily increasing weight each set. Dennis Wolf details the correct way to go through the bulking and cutting process in bodybuilding. Always have at least 1 day of rest. Tracking Your Food To get an accurate number, youâll need to track to all the food that you eat each day. 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. I hear many people saying that they want to put on mass and lose fat to get shredded at the same time and won't be convinced otherwise that it must be done one at a time. 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. **For more meal plans for lean muscle, check out my post Meal Plans for Getting Lean Muscle. HIIT is relatively short, only 15 minutes usually. Changes in your diet is very suitable during this phase for weight aspect! Effects of weight lifting the oxidation and burning of fat stores in ones body for low cardio! Row is 1 circuit and focuses on increasing nitric oxide which has the effect of getting increased blood and... Then you could try it 4 times per week but try working your way up to you do to. Can take off the fat high intensity can be hard for people out of shape or not and. As an example ) best types of cardiovascular work pros and cons of the 3 day split sugar converted. Fats but the essential fatty acids or EFAs which are essential kill your energy for the week is where members! 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