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[romiel]

hi all.

i wonder what is the best way to get to my goal which is to get stronger and get my bf low, i read/hear about many ways so which one is better?

1- do strength training all the time.
2- strength training and bodybuilding same workout (do some 3 reps and some 8 reps)
3- do 4 weeks bodybuilding and then 4 weeks powerlifting.
4- do 4 weeks powerlifting then 2-3 weeks to get my bf low.

another question is, is it better to go to a gym as i train at home?
i have bar, dumbels and a bench with heavy weights, the things that i cant do at home are: incline bench, barbell bench press (no spoter), cant go much heavy on squat (for safety).

also i asked the couch at the gym the following:

Q: is it good to do fullbody workout 3xweek?
A: i never heard of that, you must split the body muscles to days. what you say is useless as you do 1 exercise for lets say chest and give it a day rest to train it again which is not better than using 3 exercises in the chest day then give it 7 days rest.

Q: why everyone doing 8-10 reps? isn't it better for strength to do 10x3 or 4x6 or 4x5?
A: (laugh) 8-10 reps is for both, it is the best way to train do not do something else.

Q: is it good to change the workout every 4-6 weeks?
A: no, only change the exercise when you cant improve on what you doing.

Q: why i see everyone using machines instead of free weights?
A: machines are better as they allow for more focus on the targeted muscle, for example: when doing dumbbell shoulder press the weight may bounce and some diffrence between left and right hand, but using a machin make it easier and more focus on the muscle.

Q: so what is a good split?
A: chest/traps, bis/tris/back, leg/abs. 3 days a week.

i was just curious about what he knows as he was so big.

[swanso5]

- a mixture of 1 and 4 are best but it depends where you are bf wise...the number one thing for fat loss isn't actual fat loss, it's preserving (or even building) current muscle mass levels...this is why high rep shitty fat loss are useless as they don't preserve muscle levels because of the light wts you use...if you built you muscle and strength up using 100kgs then using 60kgs won't maintain it...if your not far off your bf goal than alternating strength/muscle phases with bf phases are probably the way to go but you still will perfrom some heavy sets to maintain strength/muscle...if your way off your bf goal then simply train as usual (alternating strength/muscle workouts as option 1) but eat better

- i train at home and go heavy...you'll know if you won't get the next rep so stop there going as close to it as you can, even maybe doing a partial rep if you start descending and you think only then you might not get it...get yourself a squat/power rack and your set...start deadlifting anyway as you can just drop it

- never heard of it??? he's retarded... 3 exercises split over 3 sessions is actually better...the more wt you can lift the better...say your 3 exercises are bb bench, db incline, db bench press...ask yourself this...could you lift wt for the 2nd and 3rd exercises if you performed them all in a row or with a day's break between them? if your still scratching your head, you'll obviuosly lift more with rest in btw...your also doing the same volume (sets and reps) but with more wt...bodybuilding splits suck ass and is outdated

- yes 10 x 3 is better...same as above...10 x 3 and 3 x 10 both equal 30 reps but say you can use 100kgs for sets of 3 then you'll only use 70kgs or so for sets of 10...100kgs x 30 reps = 3000kgs lifted...70 x 30 = 2100kgs lifted

- i sort of agree on this one, ecspecially the big basic exercises...you cab do Benches for 2yrs before hitting a plateu when you first start out and up to 5yrs on deads i've read...i don't use many exercises myself really...if you can keep adding wt each workout then your still getting something out of it...the only doenfall is that muscle imbalances can occur that way so you need to know whwree your weak and where your strong and do more weak exercises than strong one's

- because they're soft...they're also weak as babies because squats and deads are "too hard"..they'll cause more overuse injuries than muscle gains...the coach is probably the one has to ice his knees and shoulders all the time too...also muscles don't work in isolation, ever so why train them that way???

- full body 3/week or 2 x lower/upper for 4/week are the 2 best with 3/week best for 90% of the population

- i dont think he knows very much to be honest, i don't care how big he is...he's probaby on gear or has always been big...i'd rather take advice from someone who has a medium, athletic, defined look when they used to be small compared to someone who was big who just got bigger but probably fatter too and couldn't run or jump to save himself, not at the same time anyway

[romiel]

thanks for answer swans.

my bf% is at 13-14 so what is a good workout to get it low?

for diet i dont actually have one, i eat 6 meals a day but i dont care much about what i eat.

7am: 2 crosans or 1 brown bread with cheese and a cup of cocktail juice (when i have wokr), or 2 eggs whites and 1 whole egg or cereals (at weekends).

11am: fruits.

11:30am: 2 brown breads with cheese and cup of milk or 3 eggs if i didnt eat them in the morning.

2pm (before workout): rice with chicken/meat/fish with salad, or spaghetti with chicken naggits/hamburger.

4pm (after worjout directly): juice milk, water and banana without sugar.

5pm(after workout): date with yogurt.

7pm: tuna with brown bread 2 slices.

9pm: salad, viggies and cheese.

[swanso5]

did you get your bf from a scale or measurements etc?

your diet is more important than your training...

for you choosing better food will decrease bf without any other changes

meal 1 - fruit, high fibre cerial, 500ml milk
meal 2 - fruit, solid protein
all other meals except post training meals to be solid protein, veg and salad

post training meal - immediately after have a protein shake...then add this straight after or 30mins later - rice, pasta or bread (only 1) w/ solid protein

7 meals/day too and you HAVE to have protein everytime you eat except for breakfast so no fruit only meals as above and eat every 3hrs

[DianaB]