Hey raynor, my arms are really stubborn lol
Think you can make me a bi/tri day that'll help out?

Just do this:

Perform 5 sets of each exercise, first 3 sets up in weight, than the next 2 sets WITHOUT STOPPING go down in weight until failure each time.


Day 1 - Chest/Bis/Abs - Bench press, Incline DB Press, DB Incline Flies, Standing Olympic Bar Curls, Seated Concentration Curls, E-Z Bar 21's, Hanging Leg Raises, Weighted Crunches, Decline Situps

Day 2 - Back/Tris/Calves - Straight Leg Deadlifts, Lat Pulldowns, T-Bar Rows, Cable Pulldowns (rope), DB Kickbacks, Close-grip dips, Standing calf raises, donkey calf raises, seated calf raises

Day 3 - Shoulders/Traps/Legs - Seated Military Press, Front/Lat DB Raises (3 sets of each), Rear Pec Deck, BB Shrugs, DB Shrugs, Squats, Leg Extensions, Leg Curls, DB Lunges

CIRCUIT STATIONS!!! These are PERFECT for Military and Police


http://forums.d2jsp.org/topic.php?t=21269614&f=60&p=331184643

Should be fine then, assuming you are burning more calories than you are taking in.

On cutting you have several choices.

1. Cut calories but still eat carbs, keep exercise moderately high, and see some muscle loss
2. Cut calories and eliminate carbs (keto), keep exercise moderately high, and see very little muscle loss
3. Keep calories about the same, increase exercise volume to very high, and see very little muscle loss


The cutting routine that I illustrate has very high volume, but it assumes you are going to hit a calorie deficit of around 800-1000 per day which is the MAXIMUM safe amount of calories to put yourself behind if trying to cut. As a result, you will cut quickly and maintain a decent level of muscle volume in the process (While keeping up with BCAA/Glutamine/Kre Akalyn + enough protein).

If you cut calories AND reduce exercise you will go into maintenance mode and not lose anything except a bit of water weight and a VERY small amount of lean tissue and/or fat.

if you are over-training, you will notice it - obviously at such a time you would dial back the intensity. Everyone has a different resting BMR and calories should be adjusted accordingly. The cutting routine I made along with the sample diets are BASELINES for average calories of about 2,000. Some people require much more, some require less. It all varies.

Hey,

Just curious if you could formulate a working 2-a day split, I been sticking to burns' 5 day for a while now. It's solid just feels like I could be doing so much more on off days/ at night.

Wake up at 5am and workout so by the time night rolls around it's like my body wants to drag me to the gym again lol

CUTTING CYCLE!!! You need to be on a cutting diet (ie: low carbs, high protein, medium fat - and less calories in than you burn each day).

In addition a good stimulant is GAT Jet Fuel - I recommend that over the Universal one.

Certainly.

You should be training arms 2x per week....train bis on chest day and train tris on back day. In addition to that you will have another full day of arms.

The full arms day should be this:

5 sets of each exercise performed with the first 3 sets going up in weight, then the last 2 sets going back down (immediately after the 3rd set you would reduce the weight by around 20% and then do as many as possible until failure, reduce the weight another 20-25% and do as many reps as possible until fail)


Olympic bar curls (standing), EZ-Bar preacher curls, Seated DB concentration curls, seated DB hammer curls, Close-Grip bench press, Rope Pulldowns, DB Kickbacks, Close-grip dips, E-Z bar 21's (3 sets of this), Skullcrushers (3 sets of this)

Link me to what you are using right now.

yeah i am on cutting diet, also i edited that with another question