Best Workout to Get Ripped to the Bones

[cyberflash]

Hi Everyone,

This particular forum discusses a lot about cardio vs. resistance training, so I would like to launch a poll.
Choose what you think is the MOST effective for you.

Thanks.

 

[skydancer]

My selection isn't there....

Heavy/intense lifting with both pre/post workout meals
Cardio a.m empty stomach, moderate to high 60m

 

[MS]

My favorite's not there either. I like to mix it up. Intense cardio followed by moderate cardio on an empty stomach. Moderate cardio after intense weight training. Moderate cardio on an empty stomach. Intense cardio on an empty stomach. Moderate cardio in the afternoon. Nothing but intense weight training when I'm 'bulking'. Ummmm and the rest!

Gosh aren't we a difficult bunch of people?

 

[FitFossil]

You didn't have a button for my way either

I do pretty much the same weight workout (alternating heavy and light weeks), but I add more cardio. Lift first (after warmup) then cardio 4x week, first thing. Empty stomach (I know that's bad, but I feel worse if I eat). Sometimes I'll steal a few swallows of the protein shake I make for my husband. Weights for about an hour. Then cardio.

Some days cardio is interval training with sprints on the treadmill @30 minutes. Other days I'll do the elliptical 30 min and get on the rower right after for 15-20min. Even with that I alternate with fast/slow intervals or hills. I HAVE to keep it interesting - I hate going the same pace. I keep a jump rope by the TV and jump during the commercials sometimes.

For me, the quickest way to see fatloss is to substitute a low carb protein shake in place of my normal evening snack. I can see a distinct difference in my abs the next morning after doing this!

 

[cyberflash]

Sorry guys and gals,

I might create another poll ... adding your favorites

1) Intense cardio followed by moderate cardio (anytime)

2) Intensity training w/o cardio (pre and post workout)

... but as you know ... we're only limited to 10 choices ... maybe it's best to choose the one "nearest" to your favorite

Sorry Warlobo, I was asking about 'cutting and getting ripped' ... not bulking up

 

[cyberflash]

I really believe that you can create about a 100 different mixed combinations, but the 6 choices I placed were sort of clear-cut extremes with no mixed methods.

Sorry about that ... I know we all do variations .... the poll was intended to just approximate what you think is the best way to get cut and ripped fast.

 

[HeavyDutyGuy]

The best way is to do EVERYTHING right, cardio alone just makes skiinny people and its hard to get ripped with weight training alone..

 

[MommaKin]

I do heavy/intense/max reps....as far as cardio, 30mins, 40mins, 60mins.....depending on my mood that day......I got me a smorgasborg of options!! I generally wing it...

 

[cyberflash]

heavydutyguy,

"doing everything right" is a very general statement .... care to explain ???

 

[cyberflash]

bump

 

[cyberflash]

bump

 

[cyberflash]

BMP

 

[cyberflash]

There are 2 trends coming out as winners in the Get Ripped division:


1) Cardio on the empty stomach

2) Intense 20 - 30 minutes cardio


Please people .... join the survey ... it's for all your benefit to know

 

[cyberflash]

Uh ..OH .... the No Cardio people are losing .... there's the study that says men don't burn fat after doing cardio ... but they continuously burn fat after intense resistance training ... but the people joining the survey don't seem to believe that ... are you mostly men or women ???

 

[Dingo12]

No button for me either;

Medium cardio 40-60 mins on empty stomach a.m.

Intense heavy lifting 45-60mins p.m.

I find intense cardio makes lifting heavy very difficult.

Lastly DNP is a the best workout you can get. Just walking to the fridge kills you.

 

[cyberflash]

bump

 

[Lita2]

You know what really chaps my ass everytime I think about it? How it takes us chicks three times longer than guys to burn the same amount of fat. Why do we get the short end of the stick on everything? Birth, periods and fat burning? That f'n EVE! If I ever meet her.....sorry, I'm a little hyper tonight.

Anyway- here is my workout-

Mondays and Thursdays- Chest/Back/Bi's
Tuesdays and Fridays- Shoulders/Legs/Tri's
Wednesdays- OFF (But 20 min. of cardio)
Saturday and Sunday- OFF (But at least 20 min. of cardio-sometimes more)
Everyday- Abs (I like the abs of steel tapes)

I read in Maxim that it doesn't matter how long your cardio workouts are, it's the intensity that counts. So, the chicks who ride the bikes for three hours at snail pace are getting just as good of workout as those of us who set the stair climber at level 18 for 20 minutes and look like we just got out of a pool afterwards.

Also, I haven't experienced much with the empty stomach method since I have to go to the gym around work, but the other day, I waited all day to eat because I wanted to do my cardio on an empty stomach and I noticed I sweat more than normal.

Also, I agree about the protein shakes before bed. Protein and sleep build muscle....so I always notice my abs looking a bit better when I have a protein shake and a lot of rest, instead of peanut butter fudge ice cream. Although, sometimes I do throw a tablespoon of peanut butter into my protein.

Have a great week ladies!

 

[Dlady27]

I CAN'T BELIEVE WarLobo DIDNT SAY THIS ALREADY!!!



THE man gave me a HARD CORE program, go look in the archives for it, this plan would blow your mind!!!


I couldn't lift the weight he had on it, but I still have it ina file for once I am able to lift those amts.


hope this helps!

 

[strongchick]

THE man gave me a HARD CORE program, go look in the archives for it, this plan would blow your mind!!!

what keywords to use to search for this workout?

 

[Temple]

I couldn't find it in the search so I copied it from another location. It absolutely sucks but it works wonders! I have modified the weights used a great deal as I am a weenie but if you use this consistently you will be amazed at the results. It is written for someone who is using gear so you will need to back it off a notch if you are not on.

Killer Wokout - NOT For the Novice
--------------------------------------------------------------------------------
Here is my very basic and simple plan. Please note that you WILL have to adjust the weight as I have no idea how strong you are. These are only example weights.
Day 1
10 min warm up
Dead lifts - first exercise
Set 1 15 reps - 65lbs
Set 2 12 reps - 85lbs
Set 3 10 reps - 95lbs
Set 4 8 reps - 115lbs
Set 5 6 reps - 135lbs

------------------------------------------------

Pull-ups, narrow grip, thumbs facing toward your face (like you would hold a hammer) supper set with lat pull-downs, wide grip, with palms outward.

Set 1 5 pull-ups, 15 reps 50lbs pull-downs
Set 2 5 pull-ups, 12 reps 60lbs pull-downs
Set 3 5 pull-ups, 10 reps 70lbs pull-downs
Set 4 5 pull-ups, 8 reps 80lbs pull-downs
Set 5 5 pull-ups, 6 reps 90lbs pull-downs

-------------------------------------------------

Circle supper set these three: abs, bis, rear delt flies - you will have to determine the weights and reps for set ups

Set 1 setups, dumbbell curls, read delt dumbbell flies
Set 2 setups, dumbbell curls, read delt dumbbell flies
Set 3 setups, straight bar curls, read delt dumbbell flies

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Bent rows, four sets alternate under hand grip/over hand grip

Set 1 OHG 45lbs (use the Olympic bar)
Set 2 UHG 55lbs
Set 3 OHG 65lbs
Set 4 UHG 75lbs

________________________________

Day 2 heavy cardio at least 60 min - if you ain't ready to puke then you need to increase the tempo

________________________________

Day 3
10 min warm up

Incline bench
Set 1 45lbs 15 reps
Set 2 50lbs 12 reps
Set 3 60lbs 10 reps
Set 4 65lbs 8 reps
Set 5 70lbs 6 reps
Set 6 75lbs 4 reps

-------------------------------------------------

Flat bench dumbbell flies - palms facing toward each other.

Set 1 10lbs 15 reps
Set 2 15lbs 12 reps
Set 3 20lbs 10 reps
Set 4 25lbs 8 reps
Set 5 30lbs 6 reps
Set 6 35lbs 4 reps

------------------------------------------------------

Decline bench - narrow grip - shoulder width. When you descend you elbows should point outwards, not "downward" and point to your feet

Set 1 45lbs 15 reps
Set 2 50lbs 12 reps
Set 3 60lbs 10 reps
Set 4 65lbs 8 reps
Set 5 70lbs 6 reps
Set 6 75lbs 4 reps

---------------------------------------------------------------

Tris, can select from many different exercises. I like to change them every week and hit them from different angles. (this also applies to the bis)

Four sets of you choice

--------------------------------------------------------------

Standing/sitting shoulder presses. Alternate sets, straight bar behind the neck BUT only lower to the middle of your ear. If this is confusing just do them in front. And dumbbell presses

Set 1 Straight bar 45lbs 10 reps
Set 2 Dumbbell 20lbs 10 reps
Set 3 Straight bar 45lbs 10 reps
Set 2 dumbbell 20lbs 10 reps

_________________________________

Day 4 heavy cardio at least 60 min - if you ain't ready to puke then you need to increase the tempo.

_________________________________

Day 5
10 min warm up

SQUATS BABY!
Set 1 15 reps - 65lbs
Set 2 12 reps - 85lbs
Set 3 10 reps - 95lbs
Set 4 8 reps - 115lbs
Set 5 6 reps - 135lbs
Set 6 4 reps - 145lbs
Set 7 20 reps - 45lbs (yes, 20 reps)

------------------------------------------------------------------

Hammies
Stiff Legged deads
Set 1 45lbs 15 reps
Set 2 50lbs 12 reps
Set 3 60lbs 10 reps
Set 4 65lbs 8 reps
Set 5 70lbs 6 reps
Set 6 75lbs 4 reps

-----------------------------------------------------

Calves
Seated
Set 1 20 reps - 65lbs
Set 2 15 reps - 85lbs
Set 3 10 reps - 95lbs
Set 4 8 reps - 115lbs
Set 5 6 reps - 135lbs
Set 6 20 reps - 45lbs

------------------------------------------------------

Single Leg extensions.
Set 1 25lbs 15 reps (each leg)
Set 2 30lbs 12 reps "
Set 3 35lbs 10 reps "
Set 4 40lbs 8 reps "
Set 5 45lbs 6 reps "
Set 6 50lbs 4 reps "
Set 7 100lbs 20 reps (both legs)

----------------------------------------------------------

Lying single leg hams
Set 1 15lbs 15 reps (each leg)
Set 2 20lbs 12 reps "
Set 3 25lbs 10 reps "
Set 4 30lbs 8 reps "
Set 5 35lbs 6 reps "
Set 6 40lbs 4 reps "
Set 7 80lbs 20 reps (both legs)

----------------------------------------------------------
Donkey calf raises

Set 1 20 reps - 100lbs
Set 2 15 reps - 120lbs
Set 3 10 reps - 130lbs
Set 4 8 reps - 140lbs
Set 5 6 reps - 150lbs

----------------------------------------------------------

Leg presses
Set 1 one 45 each side 20 reps
Set 2 one 45 and one 25 each side 15 reps
Set 3 two 45's each side 10 reps
Set 4 two 45's one 25 each side 7 reps
Set 5 one 25 each side as many reps as you can. This is your last exercise!!!

________________________________

Day 6 light cardio - if you can still walk at all, day 5 was not good enough

_________________________________

Day 7 heavy cardio blah, blah, blah

_________________________________

Now day eight can be a total day of rest or you can start back in on day one

This is routien is based on major compound movments hitting all the major muscle groups approx one time per week.

Tip 1 DO NOT WEAR A BELT at this time
Tip 2 Go as deep as you can on squats
Tip 3 Bend you knees a bit on the stiff legged dead lifts and keep you head up back tight and straight.
Tip 4 you may want to do a few min of cardio after your session - up to you
Tip 5 replace the leg press with walking lunges for a different burn

LAte

Lobo

 

[strongchick]

Thanks a bunch!

that _is_ a great workout. Don't get me wrong...I'm no star in the gym, but the weights and sets are about what I'm doing now (without gear). That extra set (5 and 6, I usually do 4 and 5) and the combos are what will kill.

 

[Temple]

I'm not a weenie anymore!!!!!!!!! It has been ages since I looked at the weights listed on that program and on most of it I am doing more than that!!!!!!!!!! God, I feel like such a studette!!!!!!!!!!!!!!!!!!!

 

[strongchick]

yes we are!

 

[Dlady27]

thanks Temple....

 

[w8liftinglady]

Hi Everyone,

This particular forum discusses a lot about cardio vs. resistance training, so I would like to launch a poll.
Choose what you think is the MOST effective for you.

Thanks.

Actually,I think if you polled most serious weight trainers,they would tell you that they do both,to get ripped.myself,I do cardio first thing in the morning(I'm posting this at 3AM...workout then go to work)on an empty stomach,then a post workout recovery drink with extra L-glutamine,creatine,and 40 gm protein,with somelow glycemic carbs thrown in.I then weight train in the evenings(when I am not working),usually with a protein bar before,and a simple whey protein shake after( I usually don't eat after my evening session,except for the shake.However,I find it really hard to put in a good weight training/cardio workout together,which is why I split them

 

[wynnyelle]

i would imagine that's a routine you shouldn't do too often, or i know i would burn out...should i do it like once a month or so and stick with shorter routines on other times?

 

[Texas Guns]

Kicked my Butt!!

I printed out this thread and took this workout with me to the gym, very sceptically, I might add. I am not a fan of doing more than one or two body parts at most in one workout. But thought What the Heck!! DAMN!!! It has really kicked my butt!!! It was what I need to get out of this ho-hum plateau I have been on. I LOVE IT!! It definitely takes longer, but I well worth it!!!!!

Mrs. TG

 

[Abbaddon]

the most important factor

I will probably get flamed for this but the most important part of getting really ripped is in your diet. You can do cardio on an empty tummy or full it wont matter if you are pulling in to many calories especially of the wrong kind.

However when I do my cardio everyday it is about a half hour after my morning protein shake of 60g. I wash down my eca stack and vitamins with it and then take my ass outside stretch and jogg for about 10-15 minutes just to warm up then I hit the heavy bag for ten rounds of two minutes with a one minute break between. After this I do my cooldown and grab breakfast which is usually about 12 egg whites and a 4-6 oz potato(skin on). I then go over what appointments I have that day drink lots of water(you should always have a water bottle in your hand, drinking more water helps you retain less water) then about four hours after I have woken up I drink another protein shake and take another dose of eca and get ready for the gym.

At the gym I do about 10 minutes on the bike to warm my body temp up then its off to the weights after the weights have killed me(actaully threw up last leg day hate that) I then do a short 20-30 minutes of either the bike again or the climbing machine(dont like to jog hurts my destroyed knee.

Then I am at work which just happens to be at the gym
I drink my creatine and protein shake then I train people and try to sign up as many new members as possible to pay for all this food.

Then after work I go homeand start to prepare my next meal. 12 oz. of chicken or lean steak(usually eye of round) with a nice hearty cup of steamed broccoli and a 6-9 oz potato.

After this I relaz usually trying to stretch on the floor to improve my flexability which is terrible from the layoff from rehabing my knee. I will snack on some fresh veggies usually about 6 oz while I do this and watch tv, read, or type on this damn thing.

Then it is bedtime but right before bed I drink my last protein shake of the day then hopefully get in some late night cardio with the most beautiful woman I know who just happens to sleep in the same bed as me. After that I close my eyes and start it all over again. All accept for sundays which is eat as much of what I want day usually pasta all day as long as I take in at least 200g of protein for the day.

So as you see eating 6-7 times a day in smaller protions making sure you get enough protein and lowering the carbs all accept for once a week to make sure you dont lower your metabolism and a good amount of cardio and really just trying to live clean and always insure good sleep and over time you will be were you want.

 

[super]

Re: the most important factor

I will probably get flamed for this but the most important part of getting really ripped is in your diet. You can do cardio on an empty tummy or full it wont matter if you are pulling in to many calories especially of the wrong kind.


So as you see eating 6-7 times a day in smaller protions making sure you get enough protein and lowering the carbs all accept for once a week to make sure you dont lower your metabolism and a good amount of cardio and really just trying to live clean and always insure good sleep and over time you will be were you want.

? Why in the world would you get flamed for this? Almost everyone with a fantastic body (unless you happen to be a genetic freak of course) would agree that diet is ALMOST everything. It's responsible for at least 90% of how I do or don't look!

 

[flex4life]

45 min-1 hr of kick ass cardio in am- throw in some jump rope and versa climber and sprints to heat it up- one muscle trained per day- later in the day
and if I have any energy left, go for a fast 20 min run in evening
as much water as humanly possible