Getting in Shape For Holiday

Training Bodybuilding
1

It will be 6 weeks and 5 days tomorrow when i go on holiday and i need help.

Im not to bothered about the whole, no body fat, big six pack etc but i would like to trip down the bodyfat but not the muscle

BUT

My main concern my biceps will not Grow! My triceps are probally one of my best body parts, chest, shoulders really good, backs getting there biceps big eah no

Can you help me with a workout to trim down body fat aswell as bulking up especially the biceps they need big improvement.

Ive been training for 5+ years and tryed a lot of intensity techniques so don’t be scared to put in drop sets or what ever.

Thanks guy.s :smiley:

2

You are loooking for possibly the WORST flaming ever given to a human being.
This IS NOT bodybuilding.com

Go to “authors” look at Alynn Cosgrove and use one of his fat loss programs.
And if your DIETING you cannot ADD MASS as you need an EXCESS of calories…

3

Go high volume like 12 reps for 3-4 sets with 30 pds DB. Start in a neutral position and suupinate your hand through the ROM for more biceps activation. It should grow.

4

Bodyfat; keep hitting the weights, drop carbs to 75 grams or less and do 3-4 sessions of some type of cardio or HIIT each week.

Biceps;

a) EZ bar reverse curls (palms down) 10 reps.
No rest
b) Straight bar curls (palms up) 10 reps.
No rest
c) Dumbbell hammer curls (palms in) 10 reps.

Rest, repeat 3x.

Once per week until the last 2 weeks then do it twice with 6 reps each set, take last week off.

5

[quote]CPerfringens wrote:
Start in a neutral position and suupinate your hand through the ROM for more biceps activation. It should grow.[/quote]

That is funny right there.

It is possible to lose body fat and add muscle at the same time, but it is difficult and trying will most likely sabotage your entire efforts. I would suggest just drop the fat, a 16" arms looks better attached to a 44" chest and 32" waist than a 16.5" arm attached to a 45" chest and a 36" waist.

It is too late to be worrying about adding mass. If you are planning on dropping fat before break, then drop the fat and delay the building up your biceps for next fall. Too late now.

6

[quote]CPerfringens wrote:
Go high volume like 12 reps for 3-4 sets with 30 pds DB. Start in a neutral position and suupinate your hand through the ROM for more biceps activation. It should grow.[/quote]

lol!!

7

[quote]rorypie15 wrote:
It will be 6 weeks a 5 days tomorrow when i go on holiday and i need help.

Im not to bothered about the whole, no body fat, big six pack etc but i would like to trip down the bodyfat but not the muscle

BUT

My main concern my biceps will not Grow! My triceps are probally one of my best body parts, chest, shoulders really good, backs getting there biceps big eah no

Can you help me with a workout to trim down body fat aswell as bulking up especially the biceps they need big improvement.

Ive been training for 5+ years and tryed a lot of intensity techniques so don’t be scared to put in drop sets or what ever.

Thanks guys :D[/quote]

Do this for 4-6 weeks then drop into a low volume, low frequency routine for 2-3 weeks, then go back to regular training:

www.performlabs.com/soft/template005wA.pdf workout A

www.performlabs.com/soft/template005wB.pdf workout B

www.performlabs.com/soft/template005wC.pdf workout C

Day1: A
Day2: B
Day3: C
Day4: A
Day5: B
Day6: C
Day7: Rest

Key points:

  • Replace behind the neck press (barbell) with regular military press.

  • Replace upright row with rear delt flyes

  • Replace rear pulldown (cable) with T-bar row.

  • Do 30 minutes of medium-intensity cardio EVERY MORNING.

  • On day 2,4,6 do Abs after your cardio (leg raises, weighted crunches, weighted back extension - 4 sets of around 30)

  • Rest AT LEAST an hour between bodyparts - Your goal is to get a big pump and keep it there.

  • Go to failure every set, do no less or more than 12 reps
    (Pick your 20RM, to hit failure on the first couple of sets, do the reps slowly and contract the muscle as hard as possible)

  • Get a stop watch so you don’t rest longer than said in program.

  • Eat clean, don’t cheat on your diet - Lots of beef/chicken, if you don’t eat enough you are fucked.

  • For arms, that is 8 supersets, not 16 (so 1 set of bicep + 1 set of tricep = 1 superset). You are essentially doing 2 exercises, 8 sets each, for your biceps and triceps.

So I don’t look completely crazy:

G-Flux training - Performing a high volume of intensity work eating lots of calories to go with it. One of the best ways to improve your body composition. Here is an article written by Dr. John M. Berardi on the subject:
http://www.T-Nation.com/readArticle.do?id=909183

High volume training, constant tension sets, and how they build muscle - Here is an article written by Christian Thibadeau on the subject:
http://www.T-Nation.com/readArticle.do?id=1633676

  • Scroll down to Method #2 and Method #3. *

Should find yourself completing the quad/chest/back routines in about an hour, hour and 15. The shoulders/arms/hamstrings only should last about 45 mins

Thank me in 6 weeks.

8

ya, ur goal is teh pump!!114142

9

This dude doesnt need a routine, he needs to figure out what weightlifting is first. What exactly have you been doing for 5 years?

10

[quote]Dickie_B wrote:
This dude doesnt need a routine, he needs to figure out what weightlifting is first. What exactly have you been doing for 5 years?[/quote]

[quote]OP wrote:
Can you help me with a workout to trim down body fat aswell as bulking up especially the biceps they need big improvement.

Ive been training for 5+ years and tryed a lot of intensity techniques so don’t be scared to put in drop sets or what ever.

Thanks guy.s :D[/quote]

It’s perfectly understandable to want to get into quick shape for a certain event, just because he asks questions that are shunned in T-Nation most of the time doesn’t mean he doesn’t know what he’s doing.

11

thanks good fellow, yeah i do know what im doing, ive already trained several people to their goal but my point is my biceps wont grow it’s startign to look stupid big triceps and wee puny biceps. Also it’s only 6 weeks that i will have to complete so it’s a fairly short time scale not like it’s 3 months or anything

12

Well if I was in your position I’d do what I posted, maybe instead of doing 2 supersets of biceps and triceps, you could do 1 and instead of the 2nd just do like db preacher curls for 8x12

13

You obviously need a good NO product. That’s how Jay won the Olympia.

S

14

Goodfellow,

Admittedly the OPs question was bordering on retarded…however.

I’ve looked through you history on this site, and basically you have never made any real progress in the gym. I seriously don’t think you are in any position to be offering advice, especially when it is as earth shatteringly bad as what you have written there.

I don’t really know where to start. I love high volume, but those PDFs are just crazy. You are basically suggesting 3 sessions a day when you account for the hour break: 30 min cardio, bodypart one, bodypart two.

Quads: 20 sets twice per week
Chest:32 sets twice a week
Back: 26 sets twice a week
Hams:16 sets twice a week
Shoulders 24 sets twice a week
Bis: 16 sets twice a week
Tris: 32 sets twice a week
Calves: 16 sets twice a week

A total of 396 work sets a week. His rest periods alone will see him in the gym for over 6 hours a week. And you think he should go to failure on every set?

In addition to this you think he should do 3 hours of medium intensity cardion.

As for him thanking you in 6 weeks, please spare me.

I am sure you have never done this routine. You can’t even decide on our own routine so you should not be recommending this garbage to others.

15

I haven’t made any fucking progress because I haven’t been able to train properly in 7 fucking months.

And why don’t you read the two attached links.

I told him to do the routine for 4 weeks, and eat a lot of food. He wants visible results to lean up within 6 weeks, and this will do it.

And it’s not as if I even made up the routine myself, serge nubret recommends this to every single one of his clients that he trains, and he recommends they do it forever, not just for 4 weeks.

Loads of people train more than 4 times a week, using more than 16 sets per bodypart (again, read the attached links, preferably Berardi’s one) and have great success.

And the program is about going to failure with a 20RM weight at 12 reps, It is not as if I am suggesting using a 8RM weight.

Also, just because I have not made any progress myself (mostly because of a fucking injury) does not mean I know what the fuck I am talking about, it means I am inconsistant with programs and do not eat enough food - See thread: “my own clinic” where I trained and ate as per CT’s suggestions, and again, I could not follow that through even because of my injury.

I went from 98lbs to 150lbs in about a year and a half, just because I’m not fucking 200+ doesn’t mean I don’t know my stuff, I also have a friend whos particularly gifted and followed a program and diet I made up for him, he ended up placing #2 in a strongman comp.

I was on a very consistant track before I did something to my shoulder, and I’m sure if that hadn’t of happened I would be in a perfect position to give people advice.

If i had the genetics of flex wheeler and had done the exact same training I followed myself you would probably be asking me for advice now - appearance does not mean everything.

I am probably a hypocrite in saying all of this though because I personally would not take advice from someone my size, but if a big huge guy said the SAME THING then I would listen.

16

Firstly don’t get your panties in a knot. If you don’t like criticism then don’t give advice.

[quote]Goodfellow wrote:

And the program is about going to failure with a 20RM weight at 12 reps, It is not as if I am suggesting using a 8RM weight.

[/quote]

You said failure on every set. How does one go to failure in 12 reps with your 20RM on the first set. This does not make any sense at all.

[quote]Goodfellow wrote:

Also, just because I have not made any progress myself (mostly because of a fucking injury) does not mean I know what the fuck I am talking about, it means I am inconsistant with programs and do not eat enough food - See thread: “my own clinic” where I trained and ate as per CT’s suggestions, and again, I could not follow that through even because of my injury.

[/quote]

How does following someone else’s training show that you know what you are talking about? I’ve looked at you posts and that is how I came to the conclusion that you are clueless. You honestly think because someone else told you what to do, and you still failed, that you have proof of your knowledge?

Injuries are shit, agreed. But if you are always injured and never making any progress how can you claim to know what you are talking about.

If your lack of progress is inconsistency and lack of food I would suggest walking the walk before you talk the talk.

[quote]Goodfellow wrote:
I went from 98lbs to 150lbs in about a year and a half, just because I’m not fucking 200+ doesn’t mean I don’t know my stuff, I also have a friend whos particularly gifted and followed a program and diet I made up for him, he ended up placing #2 in a strongman comp.

If i had the genetics of flex wheeler and had done the exact same training I followed myself you would probably be asking me for advice now - appearance does not mean everything.

[/quote]

So which is it? With a genetically gifted athlete it is your knowledge that counts, but with yourself it’s genetics not knowledge that we should pay attention to.

If you had successfully applied training methods to reach your goals and had some sort of experience to back up your words then yes I might listen to you. But you haven’t so Flex Wheeler genetics or lack thereof are irrelevant.

[quote]Goodfellow wrote:

I am probably a hypocrite in saying all of this though because I personally would not take advice from someone my size, but if a big huge guy said the SAME THING then I would listen.

[/quote]

Yes you are.

So have you ever followed this routine? Do you think 2 hours training is really necessary 6 days a week? You want to add Cardio to this as well? Practically who wants to train one muscle group then hang around for another hour.

17

[quote]Metal Monkey wrote:
Firstly don’t get your panties in a knot. If you don’t like criticism then don’t give advice.

Goodfellow wrote:

And the program is about going to failure with a 20RM weight at 12 reps, It is not as if I am suggesting using a 8RM weight.

You said failure on every set. How does one go to failure in 12 reps with your 20RM on the first set. This does not make any sense at all.
[/quote]

Reading helps:
" (Pick your 20RM, to hit failure on the first couple of sets, do the reps slowly and contract the muscle as hard as possible) "

[quote]Metal monkey wrote:
Goodfellow wrote:

Also, just because I have not made any progress myself (mostly because of a fucking injury) does not mean I know what the fuck I am talking about, it means I am inconsistant with programs and do not eat enough food - See thread: “my own clinic” where I trained and ate as per CT’s suggestions, and again, I could not follow that through even because of my injury.

How does following someone else’s training show that you know what you are talking about? I’ve looked at you posts and that is how I came to the conclusion that you are clueless.[/quote]

Mostly because the program is appropriate for this situation, and that I have spent weeks reading about it, looking through the logs of the many people that have used it, and the results that have followed. Additionally, I have also put people that I train onto this program and observed their results.

The guy wants to do something to gain muscle and lose body fat - This will do it.

IT IS POSSIBLE to gain muscle and lose fat, it is called changing your body composition. That is what the guy wanted, so thats what I give him because it will do it.

And what posts would these be that show that ‘I am clueless?’ - The ones 7 months ago about MY LOG?

If it’s referring to my question’s about my shoulder, then I am clueless - but I am not claiming to be a physical therapist here, just half decent at giving people advice.

Also I have posted a routine similar to this and asked people to tell me what they think about it, I like discussing it, it’s a very interesting program and I merely wanted to read their thoughts.

I was also asking what more experienced guys thought of it for me, because I like to take in good information.

[quote]Metal Monkey wrote:
You honestly think because someone else told you what to do, and you still failed, that you have proof of your knowledge?[/quote]

Ok, so what do you want me to do? A theory exam? Do you want me to write out an explantion of why and how the routine works, with scientific explanations? Does having a big physique 100% show that you have knowledge in giving advice in how others should train for their goals?

And knowledge of what? I have not said that because I failed that particular routine gave me knowledge in training other people, it gave me knowledge ABOUT MY OWN BODY.

[quote]Metal Monkey wrote:
Injuries are shit, agreed. But if you are always injured and never making any progress how can you claim to know what you are talking about.[/quote]

Because training people is different from training YOURSELF. You can still train people and observe the training effects on other people when you are injured. You just can’t do it to yourself.

[quote]Metal Monkey wrote:
If your lack of progress is inconsistency and lack of food I would suggest walking the walk before you talk the talk.[/quote]

Yes, that would be useful for advertising myself so people pay me to train them. However this guy is asking for FREE ADVICE on a forum which I have gave him, and it is good advice at that. Other than that, not “walking the walk” before “talking the talk” just gives guys like you a reason to believe I’m automatically wrong.

[quote]Metal Monkey wrote:
Goodfellow wrote:
I went from 98lbs to 150lbs in about a year and a half, just because I’m not fucking 200+ doesn’t mean I don’t know my stuff, I also have a friend whos particularly gifted and followed a program and diet I made up for him, he ended up placing #2 in a strongman comp.

If i had the genetics of flex wheeler and had done the exact same training I followed myself you would probably be asking me for advice now - appearance does not mean everything.

So which is it? With a genetically gifted athlete it is your knowledge that counts, but with yourself it’s genetics not knowledge that we should pay attention to.[/quote]

I AM NOT BLAMING MY RESULTS ON MY GENETICS. I made very good progress, then the next year after I hit 150lbs it stalled.

My progress after that was poor because I used many training programs from this site on myself (in-consistancy) and did not eat enough food for my bodytype.

also, about my strongman friend/client - you hear the best success stories of the clients that top coaches trained, because they stand out more and garner more attention. OK, maybe what I posted wasn’t the best example.

However, would you give a shit if I said I’ve trained around 15 teenage guys along with several middle ages guys and helped them ACHIEVE THEIR GOALS? Probably not. But I did, so I know what I’m talking about, even if I don’t look like it.

[quote]Metal monkey wrote:
If you had successfully applied training methods to reach your goals and had some sort of experience to back up your words then yes I might listen to you. But you haven’t so Flex Wheeler genetics or lack thereof are irrelevant.[/quote]

No, it isn’t irrelevant at all.

If I had Flex Wheeler genetics you would ASSUME I had applied methods to reach my goals and had experience

But since I don’t you ASSUME the opposite.

APPEARANCE has nothing to do with your KNOWLEDGE of training OTHER PEOPLE.

If you train other people all the time and do not train yourself, then you will be good at TRAINING OTHER PEOPLE.

If you train yourself all the time and do not train other people, then you will be good at TRAINING YOURSELF.

[quote]Metal Monkey wrote:
Goodfellow wrote:

I am probably a hypocrite in saying all of this though because I personally would not take advice from someone my size, but if a big huge guy said the SAME THING then I would listen.

Yes you are.

So have you ever followed this routine? Do you think 2 hours training is really necessary 6 days a week? You want to add Cardio to this as well? Practically who wants to train one muscle group then hang around for another hour.
[/quote]

I have followed this routine for a week, it felt great, apart from the fact I could not contract one pec muscle and had to stop because of the annoyance.

I HAVE HOWEVER put 2 of my friends on this routine (18 yrs old and 26 yrs old - both starting at decent shape) and they made good results considering I put them on it for a month, after a month they started feeling shitty, which is why I put them on a low volume, low frequency program, and they felt great again in 2 days.

WHICH IS WHAT I SUGGESTED TO THE OP.

Now, why don’t I use my own advice and apply it onto myself so I could get results? Well, when I get back into training I most definitely will, I’ve had a lot of time to sit back and look at what is working and cut out the bullshit of my own routines.

I tried the T-Nation routines from Waterbury, ct etc. because they looked great and fun to do. However, I didn’t want to risk putting any of the guys I’m training onto them because if they didn’t work I’d look like an asshole, plus I’m not Waterbury or CT so I probably wouldn’t get the details right anyway - So I just stuck with what works to build muscle - different body part splits.

Which is exactly what I’m going to do when I get the OK from my PT To start training.

18

Firstly: you have made virtually no real progress.

Secondly: you advice is so far removed from the real world that I have severe doubts about you having trained anybody. Why would anybody go to you for training advice. It just does not make any sense

Thirdly: You are the one who used your log as some sort of indicator of you knowledge, you told me to look there.

So you followed the program for a week? Well done. You think you’ve assessed it’s effectiveness then?

You have virtually zero experience, zero results and a couple of mythical friends you have helped train. You don’t like criticism but fail to address any of the points. The program is awful, you advice is dire and your personal results are awful.

19

[quote]Metal Monkey wrote:
Firstly: you have made virtually no real progress.

Secondly: you advice is so far removed from the real world that I have severe doubts about you having trained anybody. Why would anybody go to you for training advice. It just does not make any sense

Thirdly: You are the one who used your log as some sort of indicator of you knowledge, you told me to look there.[/quote]

when the fuck did I ever say that?

from other peoples results, yes.

The program is not awful, you haven’t even looked into it at all. You just totalled up the sets and went ‘<=O’ without putting any real thought into it at all.

I don’t care if you think my friends are mythical, I have nothing to prove to you. I am just pointing out you don’t need to have a good physique to know what advice you are giving.

Whatever, the OP will get the results he is looking for if he follows my advice whether you believe it or not. I don’t care what you choose to believe because you’re not the one I’m giving advice to.

20

Also, just because I have not made any progress myself (mostly because of a fucking injury) does not mean I know what the fuck I am talking about, it means I am inconsistant with programs and do not eat enough food - See thread: “my own clinic” where I trained and ate as per CT’s suggestions, and again, I could not follow that through even because of my injury.

See above, that’s where.

I did not just total up the sets, I totaled up the sets “to failure”. The volume of sets to failure is too high.

The OP WILL NOT get the results, And if has any sense he will do something else. You’ve not seen the results in others so don’t pretend. Come back again when you’ve actually got some experience. At the moment you got ZERO credibility and you advice is shit, based on things you’ve read on the Internet and worthless outside of your fantasies and cyber outpourings.

Please do yourself a favour and stop pretending to be something your not.