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Darth Biscuit

Huddle Workout Warriors

3,981 posts in this topic

im at a caloric deficit right now actually so that might be a reason why im not increasing as dramatic. I need to get rid of my enormous stomach before i go on a caloric increase.

That would be it most likely. Early in your training you can lose fat and build muscle, but eventually you will plateau. I understand the desire to lose the stomach. Stick with it and you'll do it.

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im fine with losing a little muscle right now to get rid of this fat on me and then go on a slow slow bulk

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rep amounts stay the same and increase by week until i can do the wieght 12 12 12.

it is based off of a 10 re max to start. so i did say i could do 115 12 times previously but it is 10.

then if i can do the wieght 12 12 12 that week i increase the wieght the next week and start back over again at the 8 rep range.

OK, I get it...

So try this next time just to change it up...

Instead of doing one weight 12 12 12 or whatever, try starting a little lighter, say 100 and do 12...

then to 115 say, 8 reps...

then to 125 6 reps

then to 135 4 reps

then back down... 115 6 or 8 reps, 100 10 or 12

Pyramid it... that way you're progressively putting more stress on the muscle you're working as it gets more fatigued and it will grow.

What else do you do in your workout exercise wise?

For example... on chest day I would:

Warmup (treadmill or bike, 10 minutes)

Warmup my chest (3 sets on pec deck at medium low weight)

Barbell Bench Press (pyramid sets as above)

Incline Dumbell Press (Pyramid sets)

Decline Barbell Press (Pyramid sets) or body weight dips ( 3 or 4 sets of whatever you can do)

Cable Flies (3 or 4 sets at medium weight focusing on form and squeezing muscles hard)

Abs

Cool down, stretch...

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im doing a fully body workout and I didnt give my full details but it deloads the weight every other day.

for an example on monday im doing bench 2 warm up sets 50% lower on wieght 8 then 25% lower 8 then 115 8 and 8

Then I do squats 135 ..8 50% less and 8 25% less for warmup then I do 135 8 and 8

then i dont do warmups on the other exercises. Upright rows, stright leg deadlifts...so on and so forth

then on wednesday i take 10% off of the weight for each exercise and then friday take another 10% off all exercises.

then start over the next week with 9 reps instead of 8 and so on and so forth..oh and for your viewing pleasure

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These are my workouts everyday

Bench press

Squats

overhead press

upright row

Bent over row

Stiff leg deadlift

leg extensions

calf raises

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These are my workouts everyday

Bench press

Squats

overhead press

upright row

Bent over row

Stiff leg deadlift

leg extensions

calf raises

You really should split this up over at least two days. You do not want to work the same muscles back to back to back. Give yourself 24 hours rest at the least depending on the amount of reps you do.

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sorry i misspoke..its not everyday

Monday

Wednesday

Friday

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Solid plan. Take before and after pics so you can see the difference. I did the same thing. At 5'6 and a half (yeah I'm short) I started the year at 198. By August, I was down to 150 and 11% body fat. Now I'm 165 and stronger than I have ever been. Anyone can do it, it just requires discipline and dedication.

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post them here if you dont mind. maybe some white out for your ugly face. and if i progress enough ill do the same.

I have taken a before pic but that was in june. worked out for 3 months then stopped but im back at it again hopefully now for good.

im 5'7 and short as poo too..now at 172 but with a huge beer belly.

my goal cut weight is 145lbs then I want to get to 165 .

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sorry i misspoke..its not everyday

Monday

Wednesday

Friday

That's a great plan, but don't do it forever... 2 months or so, then switch it up.

I'm to the point where I go nearly everyday, so I shoot for 4 days between exercising body parts. I did back on Sunday, so I won't do it again until tomorrow because today is my off day.

I break my workouts into:

1) Back Day

2) Chest Day

3) Leg Day (with biceps)

4) Shoulder/Trap Day (with Triceps)

5) Aerobic only or off

I no arm specific work on back or chest day at all so as not to overtrain them. Also, I never do the same workout twice in a row... if I do barbell bench this chest day, I don't do it at all next one or possibly do it as my last exercise.

Right now, I've gotten off of creatine and have gone from doing heavy, low rep sets to lighter higher rep sets with more cardio and abs. I'm going to do that cycle until first of the year then switch again.

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