Besides needing to look like a Greek God, what does someone need to do in order to become self sustainable financially from bodybuilding and modelling?
Specifically what does one need to do in order to become someone like a Steve Cook or Calum Von Moger?
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Some people have elaborate training accommodations in their homes (a power rack, full sets of dumbbells, bars and plates, one of those decked-out home gyms, etc.). You're not one of those people. You have the bare minimum: a bench and one pair of dumbbells sitting in the basement. The guy with the decked-out gym can do pretty much any of the complete programs we publish every month. You, on the other hand, need to get a bit more creative.
Let's say those dumbbells you have are a pair of 30-pounders. And like most people, you have limited time on your hands, yet you still want to get the most out of your time.
The following workout will tax your entire upper body (chest, back, shoulders, biceps and triceps) in less than a half-hour. Because 30s are the only dumbbells you have, the order in which you do the exercises listed is crucial. Reason being, performing bent-over rows and dumbbell bench presses with such light weight won't suffice for most guys. However, if you do those movements after a series of other exercises, your upper-body muscles will be fatigued to the point that 30s are plenty heavy to get a good pump without having to do 50-100 reps per set.
Notice which exercises you'll start with: bent-over lateral raises (for rear delts), kickbacks (triceps), lateral raises (middle delts) and so on. Thirty-pound dumbbells will easily be heavy enough on those movements for most guys, since you have less of a mechanical advantage with them—in other words, they're more difficult, causing you to use a lighter weight. As you get further along in the circuit, the exercises become easier in terms of mechanical advantage, while at the same time getting tougher because you aren't resting between exercises. Typically, you'd want to train your larger muscle groups before smaller ones, but not when all you have is a pair of 30s.
Do one set of each of these moves consecutively without rest (circuit style). After completing the circuit one time through, rest one minute, then repeat. Take each set of each exercise to failure. Go through the circuit as many times as possible in the limited time you have (in 20 minutes, that should be 4-5 sets per exercise).
|
Muscle Group |
Exercise |
Sets |
Reps |
|---|---|---|---|
|
Rear Delts |
Dumbbell Bent-Over Lateral Raise |
4–5 |
To failure |
|
Triceps |
Dumbbell Kickback |
4–5 |
To failure |
|
Middle Delts |
Dumbbell Lateral Raise |
4–5 |
To failure |
|
Biceps |
Dumbbell Curl |
4–5 |
To failure |
|
Middle/Front Delts |
Overhead Dumbbell Press |
4–5 |
To failure |
|
Back |
Bent-Over Dumbbell Row |
4–5 |
To failure |
|
Chest |
Flat-Bench Dumbbell Press |
4–5 |
To failure |
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submitted by /u/kalkush [link] [comments] |
Lots of negativity in the other thread, what keeps you engaged in the sport?
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submitted by /u/bicureyooz [link] [comments] |
I don't really have any dumbbells at home, and I feel like body weight exercises are just as effective?
Standing or lying down exercises, either is fine
Do you think deadlifts help improve your physique, or do you just use other exercises to build up your back/posterior chain?
Is it possible to build up a lagging muscle while on a cut and fully mortal?
If you want to lose weight or are a beginner in need of a jump start, we've got your back, training you with enough variety and intensity to keep your body guessing. And if you seek to bust through plateaus and sculpt lean muscle, dial in for the ultimate moves.
This four-week plan, by IFBB pro Stacy Naito, D.O., fosters muscle confusion, changing sets and reps weekly so you never get bored. Throw fat burning into overdrive with a mix of plyo and strength training, working your body from top to bottom. "This program eases the beginner into a consistent regimen, which slowly ramps up, offering the perfect strategy for reaching fitness goals," says Naito.
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Long story short, I had a wrist operation for a non-union scaphoid fracture in December that I am still recovering from. Since I haven't been training properly and have been eating awfully, I have gone from 13.1st to 14.1st and 13% bodyfat to 16.4%.
I'm back to training hard and eating properly - apart from heavy pressing. I'm looking to lose ~3% bodyfat as quickly as possible (3 weeks?!) whilst not losing any more muscle.
How much cardio? How often? and what type should I be doing? What sort of bodybuilding program will supplement my fat loss/weight gain?
I'm a typical ectomorph, and have previously struggled to gain weight.
Hi guys, so I'm coming up to my first bodybuilding show in a couple of weeks and just wanted to know do I need to shave EVERYWHERE? Like I know obviously I will need to shave all my exposed parts but what about my pubic hair? A bit embarrassing to ask but couldn't find the answer with a quick research online. Thanks in advance
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When you look back and compare the Golden Age versus now, one of the stark differences (apart from size) is how much more the guys today tan.
My question is, when did this transition occur, and why did competitors go from a golden brown to burnt bacon?
For comparison: Jay: http://bit.ly/2lFmdGC Arnold: http://bit.ly/2kSuN0k
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MODS pls remove if this does not warrant a post, but I have drawn up a short (<10 question) survey to gather some research on the connections between bodybuilding and mental health. The survey isn't as in depth as it could be but it gets done what I need for the paper. Any help would be appreciated, thanks and stay stole.
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The world’s oldest female bodybuilder, Ernestine Shepherd, proves that age is just a number. This incredibly fit 80-year-old grandmother still competes in fitness competitions, and boasts a figure like that of a young athletic woman.
According to Elite Daily, Shepherd got into bodybuilding at the age of 56 and has loved it ever since, winning two bodybuilding titles and becoming declared the oldest competitive bodybuilder in the world by Guinness Book of World Records.
SEE ALSO: Ernestine: The World's Oldest Bodybuilder
What’s her secret? If you want to know what it takes to look that good past 80 years old, the answer is simple. Hard work. Oh, and also make sure to run at least 80 miles per week, and wake up at 3am for the gym everyday.
As per her diet, eggs, chicken, vegetables, and plenty of water.
SEE ALSO: Meet Sam Bryant Jr, Badass 70-Year-Old Bodybuilder
Ernestine, we salute you, and let this be motivation for all those procrastinating to go to the gym. No more excuses.
No matter what equipment you have available or even no equipment at all, you can still build muscle, burn fat and sculpt the physique you have always wanted. Not being able to get to the gym is never an excuse not to get a workout in. You can always use your own body. Utilizing just your bodyweight for a workout can sometimes be even more demanding than if you had all the equipment in the world.
The reason why is because many bodyweight exercises can be hard. If you take the time to master certain bodyweight movements, you will unlock some new muscle and strength.
Just look at gymnasts, and guys who swing around on monkey bars and climb mountains. They may not be super huge, since this would not be good for them in their chosen sport, but they are shredded to the bone and have the strength capacity to go along with it.
SEE ALSO: It's a HIIT: The Unilateral Bodyweight Circuit
The key to designing a great bodyweight workout is to utilize all of the major 3 movements such as pushing, pulling, and squatting. We are not talking about a basic pushup or squat here. We are going to take it a bit further. Behold the big 3 bodyweight exercises:
The best upper-body pulling exercise is the pullup hands down. For some people, it takes a boatload of strength to do just a few full ranges of motion pullups. It hits almost every muscle in the upper-body and even demands your core to work hard. The 1-arm pushup is the true test of upper-body pushing strength and is the perfect complement to the pullup.
Now, let's take the pullup a little further and do the tactical pullup. What's the difference? First, you need to master what is called the hallow position. This is position is a posture from gymnastics designed to maximize your strength;
· Tensed and shortened abs
· Tensed glutes
· Tucked-in-pelvis
· Flared shoulder blades
· A slightly concave body shape.
The cool thing about the hallow position is that it also will carry over to the two other bodyweight moves in this article (1-arm pushup and pistol squat). So, get a hold of a solid hallow position before you do any of the 3 demanding bodyweight movements.
Once you have this nice hallow position, you simply keep that position as you perform a pullup. To get the most bang for the buck on this exercise, keep your vision straight ahead and neck neutral. Start at a dead-hang position (arms totally straight at the bottom portion of the rep), and then pullup until your neck is even with the bar, pause and then lower with control.
While grip strength and back strength are key for a good tactical pullup, it starts with the hallow position.
Quality is key here so, you don’t need a ton of reps in one set. I like sets of 1-5 reps. A total rep count of 15-25 should be plenty of good pulling work.
The hollow posture sets up a lat synergy with the anterior muscles pecs, serrates, abs, and obliques. This type of position is used in many athletic feats such as punching in fighting sports and wrestlers. It is a powerful position.
Traditional bodybuilding type pullups have their place in training. They help improve muscle hypertrophy but are secondary in strength building. If you want to get stronger, master the hallow position and switch to the tactical pullup.
Let’s admit that the pistol squat is not only great lower-body exercise but also very impressive and cool to watch. There is a great amount of both mobility and stability that is needed in order to perform this movement. Compared to the standard squat, pistol squats are more taxing on your nervous system, lower-body muscles, and your core. Plus, they require an extreme amount of hip and ankle mobility.
You will also need a fair amount of balance and strength throughout the movement. This type of squat should not be taken lightly. You need to make sure that you are strong and mobile enough to do it before you proceed. Below is a quick guide to getting started with pistol squats:
Once you can complete a full range of motion pistol squat, try the following 4-week program done 2-3 days per week.
Week one: 10 sets of 1 rep each side
Week two: 5 sets of 2 reps each side
Week three: 4 sets of 3 reps per side
Week four: 5, 3, 2, 5, 3, and 2 reps for each side
We all love the bench press and would be happy if our bench was a little bit bigger. I get it, having a big bench press is impressive and fun. It is a great test of upper-body strength no doubt, but have you ever tried a 1-arm pushup? This exercise
Before you jump on the ground and start to bang out a bunch of 1-arm pushups (good luck with that), I suggest starting with an incline of some sorts. This will allow you to understand the extremely tense plank position and scapular stability that you will need in order to complete a 1-arm push-up on the ground.
Use a bench, step, table, or wall, so that your push-up is done on an incline to make it much easier. Get into a pushup position with one hand on the surface and spread your feel far enough apart so you can keep your spine and pelvis neutral. Tense your entire body (like the hallow position and plank position), and hold your free hand tight against your lower back. Lower your body slowly until your chest nearly touches then explodes up to the starting position. That is one rep.
Repeat the rep on the other side. I choose to alternate arms so that each side can recover. If you are just starting out it is not wise to go for multiple reps in a row. Again, quality not quantity. Work up to 10 reps on each side, alternating sides in sets of 1. Do this 2-3 times a week for 2-4 weeks and then try and go for 5 reps all in one shot on each side. If you can do that, it’s time to hit the ground and start the rep scheme all over again.
Are you up to the test?
These three bodyweight exercises will test many major attributes of your physical fitness and physique. They provide an array of benefits for physique athletes, powerlifters, and general fitness buffs. A big squat, deadlift and bench press are all marvelous but using your own body can be an even bigger test of absolute strength.
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(my caps lock is not working at the moment, apologies)
so, i'm a senior in high school and i recently decided to join the tennis team for the fun of it. incidentally, i have gotten into bodybuilding and have been bulking for the past two months. many sources have told me that the two contradict, and i knew this well. i've also been told to just take in a larger surplus of calories.
at this point, i'm honestly confused. i have a stronger desire for bodybuilding. but if it's possible, would the two somehow work out together? i'm pretty curious about tennis :(
Just watched Pumping Iron recently and really love it, are there any other great bodybuilding movies?
![[Survey] How geared is /r/bodybuilding?](https://lh3.googleusercontent.com/blogger_img_proxy/AEn0k_uVm_twD3B1kc09aEQ9waDA65sDnuhsGpYQmG9Bf4JPQVHu_UZfgUrvy26XBR0OxcAhQPFfv7ee=s0-d "[Survey] How geared is /r/bodybuilding?") |
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In the fitness industry, popularity in the form of “likes” and followers on social media often lends credibility to undeserving blockheads. Thankfully, there are also people like Emily Skye who use their fame for more than personal gain. The 32-year-old Australian model and fitness expert is honest and transparent with the 13 million people who follow her on Facebook, Instagram, Twitter, and YouTube: Imperfection is human. Skye demonstrates this by unabashedly pulling back the curtain. Yes, she’ll post sexy bikini pics in which her waist is tiny and her midsection is ripped, but she’ll also post photos of her cellulite and weight gain during training lulls, too. It’s all done to spread a message: Perfection is impossible to achieve, but happiness and appreciating your body isn’t.
M&F: What got you into fitness?
ES: I was 25 years old, and I’d had enough of living a life of not being satisfied and not being the best that I can be. I was unhappy and suffered from depression, anxiety, and pretty bad body-image issues. I started implementing changes in all different areas of my life by eating healthier foods, exercising, and surrounding myself with supportive people. Over time I just became happier and happier. I loved the life that I was living, and I wanted to share that with the rest of the world with the hope it would have a positive impact on other people. I made it my mission and here I am today, several years later, still going at it.
Do you feel a certain level of responsibility with having 13 million social media followers across YouTube, Instagram, Facebook, and Twitter?
It’s pretty surreal to have that amount of followers listen to me and support me. It’s amazing. I feel blessed to be in this position, and I like to use it to inspire, motivate, and educate.
How does one curate such a massive following?
You have to make a deliberate effort to post valuable content that people can learn from every single day. I think that’s something a lot of people don’t realize. They think, “Oh, they’re so lucky,” and that it happened overnight. It’s not an overnight thing.
You also post what some might consider unflattering photos of yourself. Why?
I like taking pretty photos, but I also like to show my cellulite and stretch marks and when I gain a little fat. That’s important. Posting perfect photos in the right lighting from the right angle in the right pose—young girls see that and believe that [type of] perfection exists. When they realize that it’s unattainable, they get upset and compare themselves with these Instagram models.
It’s cool that you’re demonstrating that you’re a human with human flaws—and you accept it.
I think there’s an obsession with being too lean. It can be intimidating to people who are starting out. It’s not realistic, either. I don’t walk around like that year-round. It can obviously be done, but I don’t know how other fitness models are doing it. I don’t think everyone is 100% honest with their followers.
SEE ALSO: The 30 Hottest Female Trainers on Instagram
What is your fitness philosophy?
It’s all about living the lifestyle. I’m not too strict; I’m all about balance. I’m not afraid of eating chocolate and ice cream and things like that; it’s about enjoying my life and being happy as long as I feel my best mentally and physically.
Do you have any advice for a Day 1 beginner?
Find exercises and foods that you enjoy. If you don’t, you’ll get bored and fall off. You don’t want to get into something for short-term results. I don’t see the point in that. Second, surround yourself with like-minded people whom you can train and eat healthy with. It makes the process easy and enjoyable.
How do you fit workouts into your busy schedule?
When I first started, I was very structured. Every single day was planned out weeks ahead of time, but now because I travel so much—I’m overseas almost every month—I can’t stick to that strict regimen. I’ve got to have a very flexible training and diet program. I go to the gym and train whatever I haven’t worked recently. I usually like to start off with legs and glutes, and the next day I might do back and bi’s, and then the next day I’ll do shoulders and then triceps. I throw abs in here and there and do a bit of HIIT as well.
If you could perform only three exercises, what would they be and why?
Deadlifts are No. 1. Then lunges since they work your legs one at a time and overhead press since it works your upper body and activates your core, too. If I had to pick a fourth, I’d say sprinting since it uses so much of your body and it’s so explosive.
What’s your deadlift PR?
I had a goal of lifting 100kg (220 lbs). I gave it a shot, and I lifted it three times. I was pretty proud of myself.
What’s your plan moving forward?
I can’t do this forever, but for now every decision I make in my career is geared toward reaching more people and having a positive impact. That’s my goal now. That’s my goal tomorrow. It’ll be my goal 10 years from now, too.
SEE ALSO: The Best Female Abs on Instagram
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submitted by /u/DeusExa [link] [comments] |
So I have been lifting weights for about a year now and have seem some pretty decent gains. For the first 6 months I wasn't really going that hard, usually twice a week and not sticking to plans at all. The last 3 months though I have started to go at least 3 times and focus on nutrition more. I am curious what I should do about cutting though to get the physique I want. I am currently 17% BF. I want to get to around 11 - 13% but I am still early in my muscle building phase so I want to keep building muscle. Should I build more muscle now and keep eating lots, or cut down to lower than 15% and then maintain that body fat while lifting? If I am maintaining a lower bodyfat while lifting, is it harder to put on more muscle?
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Powerhouse Caleb Mutombo is only 3ft 7in tall, and may not fit the stereotype of a typical bodybuilder, but he has taken the bodybuilding world by storm.
According to the Daily Mail, the 19-year old South African began lifting and weight training at home when he was 12, lifting anything he could get his hands on―from everyday household items to bags filled with books.
SEE ALSO: Meet the World's Oldest Bodybuilding Competitor
Born in the Congo, Mutombo stopped growing at age 14, suffering from an undiagnosed disability, which stunted his growth. This didn’t stop Caleb from pumping iron, though. At the age of 16 he began training in the gym, and as of recently, he has even competed in local bodybuilding competitions.
“I do bodybuilding because I love it. I love to see my body grow. I love to feel full of energy and fit at the same time,” says Mutombo.
And if you’re wondering how he performs in these contests, you’ll be surprised to know that Mutombo has beaten competitors twice his size, even grabbing third place in a recent competition.
“When I started out a lot of people didn’t believe I could do it. I faced negativity and prejudice. But I’m very proud of everything I have achieved so far, getting into bodybuilding is exciting.”
SEE ALSO: The 11 Most Impressive Feats of Strength
Currently, he trains at his local gym in Johannesburg, South Africa up to five days a week, with hopes of becoming a professional bodybuilder.
“I’m very happy about how far I’ve come and I’m looking forward to one day becoming a professional bodybuilder,” says Mutombo.
If there is one thing for certain, Mutombo has proven a lot of people wrong already, and his idol, Arnold Schwarzenegger, would be proud.
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I've heard about all his surgeries and how they were caused by his aggressive training style but I'm not sure specifically what it was about how he trained. Bad form? Too much volume? Too much weight?
Golden era bodybuilders appear to have such clear skin in a lot of the photos.
The question I have is: was it due to editing/touch ups or due to gear manipulation?
Editing seems more likely however I was thinking with aromatase inhibitors not being invented until past Arnold's time did they just use SERMs in higher dosages? This would prevent the crashing of oestrogen, prevent gyno but due to the oestrogen still being high from compounds such as dbol give them the smooth skin we associate with women?
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![Racist statements appear under bodybuilding clothes ad - and company deals with it in the best way possible [x-post from /r/Slovakia]](https://lh3.googleusercontent.com/blogger_img_proxy/AEn0k_sKtpJv7zw8TnqqAC86YnJB75ibwyw_mHMIW9VxWi5HoHlA3wnqQmJjkByZ4p6T88Up5RSExInNWQ=s0-d "Racist statements appear under bodybuilding clothes ad - and company deals with it in the best way possible [x-post from /r/Slovakia]") |
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The key to rocking shoulder-baring sweaters and blouses this season is pairing them with a strong, toned upper body.
Contrary to popular belief, you don’t need to speed hours in the gym to achieve an eye-catching upper body. What you need is a challenging workout—one that cranks up the intensity on your muscles and eliminates every last ounce of flab. Enter Tabata training, also known as the 4-minute fat-burning workout. There’s a reason this type of high-intensity interval training is the go-to when you want to shed pounds and tone up fast—it works!
A Tabata workout (not including warm up and cool down) involves performing 20 seconds of high intensity exercise followed by 10 seconds of active recovery. You repeat this cycle eight times, for a total of 4 minutes of very short, intense bursts of exercise. In this particular workout, you’ll complete two Tabatas, for a total of 8 minutes of high-intensity intervals.
Works: Back, Biceps, Shoulders*
Dumbbell Row – As many as you can in 20 seconds.
Stand with your feet slightly narrower than shoulder width apart and bend forward at the hips, keeping your back parallel to the floor and head up. Grasp a dumbbell in each hand and let your arms hang straight down from your shoulders. Pull the weights up and back toward your hips, concentrating on pulling with your back muscles, until your elbows are slightly above the level of your back. Pause, then lower the weights. Repeat for reps.
Active Rest: Jump on a treadmill or walk in place for 10 seconds.
Overhead Shoulder Press – As many as you can in 20 seconds.
Stand erect with your feet shoulder-width apart, head straight, and your eyes focused forward. Grasp a pair of dumbbells using an overhand (palms down) grip and raise them to just above shoulder height. This is your starting position. Keeping your shoulders back, press your arms up overhead. Pause for a moment at the top, then return to start. Repeat for reps.
Active Rest: Jump on a treadmill or walk in place for 10 seconds.
Repeat sequence for a total of 4 minutes.
*Warm up for 5 minutes on the treadmill beforehand.
Works: Triceps, Chest, Core, Shoulders*
Pike Walk – As many as you can in 20 seconds.
Stand with your feet together, arms at your side. Bend at the hips and place your hands on the floor in front of you. Walk your hands forward until you are in a plank position. Keeping your hands firmly planted in place, walk your feet up until they're as close to your hands as possible. Repeat.
Active Rest: Jump on a treadmill or walk in place for 10 seconds.
Dip – As many as you can in 20 seconds.
Place your hands on the edge of a bench with your thumbs facing each other, and extend your legs in front of you, resting your feet on floor in front of you. Bend your elbows and lower your butt, stopping when your upper arms are parallel to the floor. Extend your elbows to come up. Repeat for reps.
Tip: To increase the intensity, use a bench or chair to elevate your feet. You can also place a weight on top your thighs.
Active Rest: Jump on a treadmill or walk in place for 10 seconds.
Repeat sequence for a total of 4 minutes.
*Cool down for 5 minutes on the treadmill afterward.
Although 8 minutes may not seem like a lot, you’ll certainly feel the burn. This form of training can be used for virtually any and every exercise. Apply this training protocol to your regular workouts every once in a while to shake things up and break through dreaded plateaus.
When you think about it, gravity can sometimes actually improve your ability to do an exercise. If you bend forward to touch your toes, for example gravity helps—at least a little. By comparison, if you sit on the floor and reach to touch your toes, you probably can't reach as far. And if you hang from a pullup bar and raise your feet to “touch” your toes to your hands…you get the idea.
That's why the windshield wiper, which combines an oblique twist with a hanging toe-touch, is so viciously difficult—and so effective for strengthening your entire body. We'll put it this way: It makes the toes-to-bar look cute.
This supremely difficult total-body core move requires serious strength and control—especially in the oblique muscles, which tend to get under-developed with traditional ab training exercises.
Your core muscles need to contract to bring your legs up to the bar, contract isometrically to hold yourself up there, rotate when you twist your legs to each side, and resist that rotation (to stop your legs from falling to one side at the end of each twist). Plus, your back, shoulders, and forearms will be cooked just trying to hold you in place while you move your legs.
End your strength workout with a few sets of these. Do as many as you can do with good form, aiming to keep the side-to-side even. And if you're a real glutton for punishment and/or a serious abdominal workout, combine it with the dip bar pike-up (do the wipers from the dip bar instead).
And if it's just a little too difficult, you can do a lying windshield wiper, which retains the side-to-side oblique motion and the isometric hold in your core, but without the grip strength test of a hanging windshield wiper:
[RELATED1]
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I'm going to San Diego California for a week long conference for work. I won't have a rental car so I won't be able to make it to Venice :( however I'm wondering if there are any bodybuilding spots worth checking out in the San Diego Gaslamp area. If not a bodybuilding stop maybe just a recommendation from a local. Any spots a single guy can go get himself in trouble? Thanks for any info you can share.
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So for anyone new to discord its a PC and mobile phone app that allows for us to have a real time extension of this community. The current server is the successor server for the old r/bb discord and is also cautiously expanding out to some compatible subreddit communities as well (not r/fitness tho). All rules regarding behaviour and source talk are enforced there as well. Come check us out for some realtime discussion, events and challenges, and community bonding!
I can never tell if they need to lean out more or jist ddop water. What does it look like exactly
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"Classic was better" has almost become a meme and I see a lot of people say that different drugs and workouts are responsible for "the look." Test, deca, dbol, a lat pullover machine and all that. What about how they looked on stage. What would Sadik and Arash look like on stage if they didn't do a peak week or dehydrated. How would someone look if they cut to very low body fat and just carbed up to step on stage.
this isn't just a "let's complain" type post, I hope someone can tell me about how these guys operate, honestly
A friend who is 24 and likely wasn't natural at the time claims he did the Kris Gethin DTP routine.
Upon looking this up, I see that it is a 500 rep workout, and I just scratch my head.
Are they seriously recommending something like this to anyone but absolutely enhanced elite level lifters?
How does this actually benefit anyone at all.
I'm about ready to start on a 6 week GVT type routine and even that will be helacious, let alone this.
Why are they getting away with this type of thing?
How do they keep clients? I doubt they do, they are likely just working off the customer churn as new teenagers get to the age where they hit the site.
This program doesn't even go over calories in general, just that you eat bodyweight x20 (good luck normal guys with your new fat gains) while not even saying grams of anything.
Blew me away and I thought I'd post here.
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If you’re a lifter with a bit more experience stuck in a plateau, consider trying Vince Gironda’s 8x8 method. Vince Gironda was a legendary trainer of Mr Olympia winners and blockbuster Hollywood stars alike. He was famous for cutting edge training and dieting methodologies. One of his favorite methods was the 8x8 workout, which he deemed the “honest” workout because of how much muscle fiber you could build in such a short amount of time. Much like it’s name, this workout will keep you honest about how much work you do in the gym. It’s a high intensity, high volume workout with a unique approach for progressing by shortening rest periods. Think of it as high intensity interval strength training. This style of training is ideal for anyone looking to add muscle and lose fat in a time efficient manner.
SEE ALSO: Lift Heavy for More Muscle
The “Honest Workout” training method can help you increase muscle size and lose body fat because of the way it combines volume and intensity. Progressive overload is a key ingredient for hypertrophy. With this workout you achieve progressive overload in the form of high work density (meaning you’re getting more work done via sets and reps in a shorter amount of time than normal) allowing for more muscle damage, which ultimately results in muscle growth. Similarly, the shortened rest intervals mean that your heart rate is elevated throughout the workout simulating the cardiovascular effects of an intense MetCon session. Your goal with this workout is to progressively decrease rest intervals while increasing weight lifted, if you achieve this you’ll be able to increase muscle mass while reducing body fat.
The workout consists of 8 sets of 8 reps per exercise with decreasing rest intervals between sets as you progress. During the first week of the workout your rest interval will be 60 seconds and once you’re able to complete 8x8 per exercise you gradually reduce the rest intervals by 5 seconds until you get to 15-30 seconds of rest. At that point you can add more weight to the exercise and start the process over.
For the load you use when you initially start the program it’s recommended you do around 50-60% of your 1RM. If you’re not used to doing this many reps in a set, err on the side of caution and choose a lighter load. Another way to monitor the load you lift is that you should be able to get through 6 sets comfortably and start struggling during the last few reps insets 7 and 8, if you’re struggling with reps before set 6 the weight is too heavy.
A few important notes to remember:
1) You should be using the same weight for all 8 sets of each exercise, if you can’t than reduce the weight where necessary.
2) Rest intervals must be strictly adhered to, make sure you time each interval and start the set immediately once your rest interval has ended. The lifting tempo for these exercises is 2-0-2 (2 seconds each on eccentric/concentric and no pause), which equals about 32 seconds per set. The total time for this workout should take no longer than 45 minutes including rest intervals.
SEE ALSO: Get Results with Volume Training
Because volume is high in this workout keep training sessions down to just 3x a week and limit your exercise selection to one major body part per session. It might be wise to train your weakest body parts first. With this high volume, high intensity style of training it’s also important for your nutrition and recovery to be on point.
I often have a tiny lunch and a massive dinner. My question is - is it bad to consume most of my calories at dinner? Is my body absorbing all of the calories or is some just being wasted?
is there a difference between eating 3000 calories spread throughout the day? Or is it the same if I eat all 3000 in one meal? Thanks for the advice
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Hey guys, its my first post here thank you for reading :) I am 19, 5'7, 131lbs, about 13.5 inch arms flexed, 37.5 inch chest flexed, 20 inch thighs, 13 inch calves.
Here are some recent flexed pics, I want to get a general idea of what you guys think my bodyfat is and any advice from more experienced people for what I should do in the future with my training/diet.
Pics: http://bit.ly/2l5Mo55
Thanks if you can provide me an estimate/some advice!
Seriously considering giving up legs to increase upperbody frequency and bring up forearms/delts/abs/etc.
I have no interest in competing, just want to be better than the average joe.
A five-exercise, five-round circuit that focuses on full-body pulling exercises. The one-arm rotational pull hits the arms, back, core, and shoulders as you work to stay in control while completing the movement; TRX squat curls target the biceps; hand walkouts challenge core stability; and mountain climbers ensure that your heart rate never dips.
Training multiple muscle groups at the same time is more efficient than honing in on just one. So consider ditching the biceps curls and cable rows on your next pull day and instead move through different planes of movements that will recruit more muscles, burn more calories, and build total-body strength.
When performing the rotational pull, shift your weight to the balls of your feet for better control and proper weight distribution.
SEE ALSO: The Ultimate Upper-Body Exercises
