that was great advice sir ! i appreciate it so much

as for your earlier question

i am 173 in height, 76-8 in weight

and i have no idea, im just guessing, but i think im roughly 14-16% bf

In that case, the exact plan I gave you would work fine.

What's protein/cals/carbs/vitamins etc intake while cutting/bulking? Got any guidelines as to what I should be looking for in food during those two? Also can I bulk and do cardio on my days off and actually lose bf% during that time or is it only to minimize bf% gain while bulking?

Thanks

This post was edited by Turismo on Dec 19 2011 08:27am

Did pecs + light triceps today on the hypertrophy - but shit, its REALLY heavy, is it suppose to be this on hypertrophy? ^^

I though hypertrophy was in the 8-12 repetition range (abit easier than 5x5 plan, just to really pump the shit out of the muscles)

What I mean with heavy is that those 85% of max set is really heavy - I mean on the last set with 85% of max after 10 second rest and before you cut weight in half - I could only get 1-2 reps lol.

The dips was really heavy, and cable crossovers with 85% of max was just impossible xD

http://forums.d2jsp.org/topic.php?t=21269614&f=60&p=347927450
Bulking / Cutting / Body Types / Caloric Needs

Yes that's how it's supposed to work. The principle of the 85% for 1-xx reps is to shock the muscle and THEN pump them out and destroy them. Simply doing lots of reps with medium/heavy weight is not going to help you gain nearly as well.

Secondly if you are doing cable crossovers with 85% of max you are not reading the plan correctly...please read this part:

Workout plan for hypertrophy:

[Perform all exercises as follows: 1. Warmup set (15ish reps light weight), 2. First set (wait about 30 seconds after warmup, then do 10-12 reps medium weight), 3. Second set (wait about 30-45 seconds after second set then do 8-10 reps medium/heavy weight), 4. Third Set (wait about 1 minute after second set then do 85% of max weight for as many reps as possible until failure, rack the weight, wait 5-10 seconds and get it again for as many reps as possible until failure), 5. Fourth Set ( wait 1 minute after third set then do the Same as third set), 6. Fifth Set (WITHOUT RESTING after the fourth set, cut the weight in half and immediately go until failure again).

The only exception to these exercises are supersets which will be performed with medium/heavy weight and both exercises done until failure, wait 60 seconds, then repeat the process with a MILD weight increase (5-10% max increase). The key with supersets is just to keep going and fight the burn and get as many reps as possible with medium/heavy weight.

the cable crossovers are a superset as seen here:

Low cable crossovers SUPERSET w/ high cable crossovers


Lastly, if you feel 85% is too much, go down to around 75% and use that as your heaviest set if you feel that to be better. Let your body be the guide.

Hey, Iv scaned through the thread and you've probably mentioned it before, but what kind of excercise do you recommend for someone who does not normally work out (busy with school/work and only have 1/2-1 hr a day)?

I normally either jog, swim, or play frisbee, tennis for excercise but figured Id try something new. Im currently 5'8" and 135lbs with little experience in bodybuilding. Thanks if you can help.

Swimming is probably the single best exercise you can do for overall conditioning. I would definitely advise swimming laps as much as possible.

As far as other exercises go, check this out:

http://forums.d2jsp.org/topic.php?t=21269614&f=60&p=331731288
Bodyweight exercises

Alright guys, it's my first time on this section of the forum, and hopefully not the last. I hope I'm using this right.

Alright, so I'm a 6'3" male who is 16 years old. I weight right around 200 pounds and have a slim body type. I don't have much fat, but I also don't have much muscle at all either. Up until this point in my life, I've relied solely on my super-fast metabolism to keep the weight off, and it is the only reason I have remained slim. I'm here to change that. The problem is, I have no idea where to begin. I have never once been on a diet and have very little experience with bodybuilding. There have been a few points in my life where I've made futile attempts to exercise, but after weeks of no results, I gave up. I know for a fact that my lack of diet and inexperience with exercising are the reasons I don't produce results. Also, I've never had anyone attempt to help me get motivated before, so hopefully someone on this section of the forum can be that person.

So, I've come here to ask you for any and all advice you can give to me. What kinds of foods should I eat? How much should I eat? What kinds of exercises should I be doing? When should I exercise? How often should I exercise? I have no real knowledge and no idea where to start.


I might not be able to find this post again, so if you can message me via pm to help me with this, please do so.

how young is too young to start working out seriously

This post was edited by TempoONE on Dec 19 2011 09:11pm