I just finished 8 weeks of the “beginner blast off” program and am now looking to move on to “the next level”. Any suggestions would be greatly appreciated.
Im just starting off on that program now. How long ago did you start that program?
Im intrested in finding out if working out a muscle once aweek is worth it.
(Exp. Workout Chest and Triceps on Monday. Dont work on them until Next Monday again)
and how long from the time you started to when you wanted to move on to another phase…
Any info would be helpful.
Thank You
Ian King’s 12 Weeks to Super Strength and his Limping Series. Note: not the “Bring the Pain” workouts. And keep track of your diet, try out Massive Eating.
What are your goals? How lean are you? It is usually recommended that you get do to about 8% bodyfat before starting any on the mass building programs. So What are your goals?
Best of Luck.
How’d you like it Tim? I’m considering it.
Get down to 8% BF Before doing a bulking routine? No matter how hard I train and how clean I eat I don’t think I will ever get that low. But it is certainly something to strive for. So right now I am doing both a cutting and mass program. Which is the winning formula doing 5x5. I just find mass programs so much more satisfying.
That standard was established byseveral Expers I have read. Personally, I think you can be at a high level and still get good results. One of the sources was an article here on this website, it reference a study that showed the high your perecntage of body fat the more fat you would gain during a mass building phase. Another sources was Ellington Darden, a well published exercise physiologist.
The main point of my post, however, was to encourage the poster to establish some goals, determine his direction and measure his progress as he proceed towards those goals.
Best of Luck.
I don’t know about you guys…but this is a very refreshing post! You guys should be congratulated for not falling into that “what do I “take” to get hyooge” crowd.
I agree with Lifter, but in general terms…you’ve done 8 weeks…1)take a week off AND STILL EAT CLEAN (maybe some “light” or “recreational cardio” 2) Set some goals (like Lifter Suggested) and 3)Stay on the same program, BUT institute the principal of Progressive Resistance. For the Beginner, forget about “TUTS” and the like; just systematically and regularly increase the weight you use (IN GENERAL (and this is just a guideline)…5-20 pounds every other workout, depending on the bodypart and how your strengh is progressing).
Hey…Good Luck…and you guys are on the right track!
Wow! Thanks for the input. I have some things to consider before moving on. I have to say that I really did and do like this program and that working a muscle group once a week can be (at least I thought) effective. There were several weeks that I wasn’t sure if I should workout say chest because it was Saturday and I still felt some soreness. I have also noticed (as has my wife) significant changes. I did not, however, workout at all for a long time! Anyway… .
I do still need or want to lean out a bit more so I think for now taking Mufasa’s suggestion of staying on the same program but using progressive resistance principles sounds like the plan.
Thanks again for the input. And by the way, YOU’VE GOT TO LOVE THIS SITE!!!
Hey Bud, I was waiting for you to laugh at my oxymoron bulking/cutting routine. Is this even possible or would doing the winning formula with it’s aerobic and anaerobic cardio and a 5x5 routine actualy be a bulking/cutting routine? Your thoughts?
Ahhhh. You mean like military intelligence. I had some hot words with those boys a time or two.
As has been discussed in this forum, it is a very difficult balancing act to loss fat and gain muscle at the same time. In my experience only those new to training and younger lifters can get away with this. What I attemp to teach in my posting is anyone following a program of progressive resistance, needs to have daily, weekly, monthly, yearly and long-term goals. Then they need to follow a program of Train-Evaluate-Adjust(if necessary) and repeat.
As to what you are trying to do. If you were to have you pre-training (weights and HITT)meal flood your system with proteins and sugars and follow you training with the same. Then shift to a higher protein lower calorie routine, it just might work. At this point on of our PhD in nutrition might want to jump in. You would want to keep you cardio session on the very low end of the scale, hey it is summer. Long walks are great for this. Spend a weekend day hike if you can. Best of Luck.
Your knowledge and humbleness make you a valued member of this forum.
Thank you. Now, if only I wasn’t three feet tall with long point ears and green skin. 