Muscle Builders: Tell Me Your Routine!

If you wanna get srs

Training frequency explained http://forum.bodybuilding.com/showthread.php?t=137364463

How NOT to workout http://www.leangains.com/2011/09/*uckarounditis.html You have to replace the * with F

Strength routine that adds some mass and best done on caloric surplus http://forum.bodybuilding.com/showthread.php?t=998224

Mass routine with some strength and good to do while on caloric deficit http://forum.bodybuilding.com/showthread.php?t=4195843

Buy the Starting Strength book and read it either way

Build calves - http://www.bodyrecomposition.com/muscle-gain/training-the-calves.html

Importance of deloading http://forum.bodybuilding.com/showthread.php?t=121391461

Learn how to eat http://forum.bodybuilding.com/showthread.php?t=121703981

Dispel bull**** http://www.leangains.com/2010/10/top-ten-fasting-myths-debunked.html

Track food http://www.myfitnesspal.com/

Buy a food scale ~30 bucks for a digital

More on nutrient timing - http://forum.bodybuilding.com/showthread.php?t=123915821

Post workout nutrition - http://forum.bodybuilding.com/showthread.php?t=131821473&p=678321011&viewfull=1#post678321011

More advanced nutrition
Insulin - http://www.bodyrecomposition.com/fat-loss/insulin-levels-and-fat-loss-qa.html
Insulin again - http://www.bodyrecomposition.com/fat-loss/insulin-sensitivity-and-fat-loss.html
Leptin - http://www.bodyrecomposition.com/fat-loss/the-hormones-of-bodyweight-regulation-leptin-part-1.html Notice the Related Articles link on lower right

Cardio blurb:
Cardio is not a magic fat burner. It does not allow you to lose\keep off fat while gaining muscle. It burns calories like any other activity. If you are trying to lose fat you can do cardio or eat less food, either one. If you are trying to gain muscle, cardio will require that you eat more to gain it (along with hindering muscle recovery if overdone). As for general cardiovascular health, some would argue that it can be maintained just from hard and heavy barbell lifting. If you want to guarantee it, you can simply walk at ~3mph for 10-20 minutes twice per week.

Should I bulk or cut?
If you are asking this question, you are probably a new trainee with some fat but not a lot and likely not a lot of muscle either. As a brand new trainee you can gain muscle and lose fat simultaneously for 3-4 months. After that you will have to pick one or the other and cycle. A good rule of thumb I have seen stated is cut to 10%bf, bulk to 15%bf and repeat until you have the look you want. As for the first 3-4 months, eat at maintenance until your progress stalls (most notably you can no longer increase weight on your lifts). At that time re-evaluate yourself and decide whether you would be happier with less fat or more muscle first.

Supplements
Supplements should only be used if you cannot meet your needs with real food. A multivitamin (still just insurance if you eat properly), fish oil if you don’t eat a lot of fish, protein powder if for some reason you can’t eat enough food, and creatine. Some people say even creatine is a waste, but it does work and is cheap. Just stick with straight creatine monohydrate. Don’t buy anything where it is mixed with extra sugar etc. If you want to go farther, veggie greens powder is another good source of insurance for micronutrient intake. Also GABA has shown some promise, but whatever. Realize that the majority of results comes from lifting, eating, and sleeping.

More on creatine - http://forum.bodybuilding.com/showthread.php?t=112484941

If you wanna get srs

Training frequency explained http://forum.bodybuilding.com/showthread.php?t=137364463

How NOT to workout http://www.leangains.com/2011/09/*uckarounditis.html You have to replace the * with F

Strength routine that adds some mass and best done on caloric surplus http://forum.bodybuilding.com/showthread.php?t=998224

Mass routine with some strength and good to do while on caloric deficit http://forum.bodybuilding.com/showthread.php?t=4195843

Buy the Starting Strength book and read it either way

Build calves - http://www.bodyrecomposition.com/muscle-gain/training-the-calves.html

Importance of deloading http://forum.bodybuilding.com/showthread.php?t=121391461

Learn how to eat http://forum.bodybuilding.com/showthread.php?t=121703981

Dispel bull**** http://www.leangains.com/2010/10/top-ten-fasting-myths-debunked.html

Track food http://www.myfitnesspal.com/

Buy a food scale ~30 bucks for a digital

More on nutrient timing - http://forum.bodybuilding.com/showthread.php?t=123915821

Post workout nutrition - http://forum.bodybuilding.com/showthread.php?t=131821473&p=678321011&viewfull=1#post678321011

More advanced nutrition
Insulin - http://www.bodyrecomposition.com/fat-loss/insulin-levels-and-fat-loss-qa.html
Insulin again - http://www.bodyrecomposition.com/fat-loss/insulin-sensitivity-and-fat-loss.html
Leptin - http://www.bodyrecomposition.com/fat-loss/the-hormones-of-bodyweight-regulation-leptin-part-1.html Notice the Related Articles link on lower right

Cardio blurb:
Cardio is not a magic fat burner. It does not allow you to lose\keep off fat while gaining muscle. It burns calories like any other activity. If you are trying to lose fat you can do cardio or eat less food, either one. If you are trying to gain muscle, cardio will require that you eat more to gain it (along with hindering muscle recovery if overdone). As for general cardiovascular health, some would argue that it can be maintained just from hard and heavy barbell lifting. If you want to guarantee it, you can simply walk at ~3mph for 10-20 minutes twice per week.

Should I bulk or cut?
If you are asking this question, you are probably a new trainee with some fat but not a lot and likely not a lot of muscle either. As a brand new trainee you can gain muscle and lose fat simultaneously for 3-4 months. After that you will have to pick one or the other and cycle. A good rule of thumb I have seen stated is cut to 10%bf, bulk to 15%bf and repeat until you have the look you want. As for the first 3-4 months, eat at maintenance until your progress stalls (most notably you can no longer increase weight on your lifts). At that time re-evaluate yourself and decide whether you would be happier with less fat or more muscle first.

Supplements
Supplements should only be used if you cannot meet your needs with real food. A multivitamin (still just insurance if you eat properly), fish oil if you don’t eat a lot of fish, protein powder if for some reason you can’t eat enough food, and creatine. Some people say even creatine is a waste, but it does work and is cheap. Just stick with straight creatine monohydrate. Don’t buy anything where it is mixed with extra sugar etc. If you want to go farther, veggie greens powder is another good source of insurance for micronutrient intake. Also GABA has shown some promise, but whatever. Realize that the majority of results comes from lifting, eating, and sleeping.

More on creatine - http://forum.bodybuilding.com/showthread.php?t=112484941

Fantastic info!

This is all very helpful to me as well. I just want to say that going down to 10% BF is for a man and that low BF% would cause a women to stop her fertility cycles (which means poor health). I don`t know how low is healthy for a women, but I think it might be 14 to 16% for someone that is very serious about this.

Thanks to the dude for all the links! I'm really excited to read through them.

Monday- Morning fasting cardio
Tuesday- Full body plyometric/strength training more of a calorie burning focus
Wednesday- Full body plyometic/strength training more of a heavy lifting focus
Thursday- rest day
Friday- Full body plyometric/strength training calorie burning focus (also my weigh in day) **almost a last change workout
Saturday- Morning fasting cardio/ Afternoon full body heavy lift
Sunday- Ultimate Frisbee playtime

I recently started taking a Magnesium/Calcium/Potassium combo supplement b/c I have a lot of leg cramping

I also do GNC lean 25 shakes

^

This is all very helpful to me as well. I just want to say that going down to 10% BF is for a man and that low BF% would cause a women to stop her fertility cycles (which means poor health). I don`t know how low is healthy for a women, but I think it might be 14 to 16% for someone that is very serious about this.

Indeed those numbers are meant for males

Hellooooo!!!

I love routines. LOVE THEM! So I was wondering what kind of a routine you do throughout the week, Monday to Sunday. I haven't been really hardcore into the weightlifting and just kindof did an overall cardio/strength training routine.

How many days a week do you do cardio?

Do you do cardio before or after your strength training (I know there are benefits to both, but I'm just curious as to which one you find works best for you)?

What do you do for a warmup?

What supplements do you use (if any)?

How many calories are you eating to keep this up?

I PICK THINGS UP AND PUT THEM DOWN

Bump

I do PHAT

Power Hypertrophy Adaptive training.

http://dl.dropbox.com/u/72509553/PowerHypertrophyAdapativeTraining.txt

Bump.

I do NROLW and love it, especially the looks I get from the barbie weight women. Stronglifts 5x5 is also a good place to get started. I've also got about 20lbs to lose, and weight lifting has definitely slowed down the weight loss, but I've lost a crapload of inches everywhere :happy:

Bump for later read.....

Bump! For when I have the chance to read