Research and focus on progressively overloading the bicep to stimulate growth. You don't need to move a ton of weight to grow your biceps. Close grip push ups.īack Lat pulldowns ( alternatively pullups) Lat rows ( dumbell/barbell) Cable rows ( focus on upper back) Back extensions ( machine or bodyweight)īiceps Cable curls w/ rope attachment. Triceps extensions ( cable machine ) Ez bar Skull crushers. Shoulder press ( dumbell or Barbell) Front delt raises ( dumbell or cable machine) Lateral delt raises ( dumbell or cable machine) Rear delt kick back( dumbell or cable machine)īody weight dips. Rinse and repeat until your satisfied and modify as needed.Īs for work outs I do a ppl (push, pull, legs) split.īench press ( dumbell or Barbell) Incline press ( dumbell or barbell) Cable Flys ( can also use pec fly machine) Also kind of a reward for the cutting cycle. This is to help reduce the strain on your body, primarily your muscular system. The clean bulk should only be 3ish months. It can be a protein/ meal replacement shake, or even some extra chicken or fish. Essentially add a little more protein to each meal. After a 6-8 month cutting cycle switch to a short clean bulk. Set a physic goal and push until you're close to it. Start with a 100-200 calorie deficit then ease into a 500ish ( you can do more if you'd like) deficit. Once you've got the swing of things then you can ease Into a cutting cycle. After a couple of months you should begin to see some results, especially once you get a routine set. When you've got that all planned out you'll maintain your baseline caloric intake and begin your work outs. Wether it be strength training ( power lifting, strong man, bodybuilding, ect.) Or calisthenics ( body weight exercises) or some mix of the two. You'll start a body recondition.įor this process you'll need to figure out what type of physical training you want to start with. Once you've got your baseline established and have fixed your diet so you're eating more lean proteins ( chicken, fish, turkey ect.) And some red meats ( adds variety to your diet so it's not a living hell) And preferably whole grains and veggies. Once you've established your starting point you'll need to clean up your diet a bit, but don't start the cutting process just yet. So for the first little bit you'll need to track you calories, as well as your macros (again carbs, proteins, and fats) Essentially how much you consume daily on average. Now to start you'll need to find your base line. It means that you're eating enough that you can maintain good micro nutrition as well as macro nutrition ( micro is vitamins and minerals, macro is proteins, carbs and fats)įor bulking you'll be in a caloric surplus ( I recommend cleanish bulking over a dirty bulk) Bulking is pretty self explanatory and there's tons of YouTube videos on both. Now caloric deficit doesn't mean skip meals n starve your self. For cutting your goal is to keep your self in a caloric deficit so you burn fat. Especially with the goal of cutting weight or bulking up. Being strong enough that if something needs moved or a jar needs opening I can do it.ĭiet: This is the part that's going to suck the most. Not necessarily in a protective sense but in general. I'm mildly fat phobic and can't stand looking or feeling out of shape. But as for motivation I have a 2 step system. I may be regurgitating what's already been said.
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