good workout plan

[R_Yates69]

Ok I read the "read before posting" but I want something specific to what I"m looking for. I'm 6'1 185lbs. I am not HUGE not am i RIPPED. I have a bit of a on me and would like to shred that off and get some bulk, but cut. A lot of ppl look bulky but when they have their shirt off they almost look fat.
Help?

[RK19]

you cant bulk and cut at the same time you need to pick one and go for it.

im 5'10" and the same weight as you but i want to gain weight.

if i were you id go for bulk,eating the right foods though. alot of people who say theyre on a bulk just eat whatever the hell they want,justifying it as part of their "bulk".

id go down the route of full body workouts too.

[R_Yates69]

you cant bulk and cut at the same time you need to pick one and go for it.

im 5'10" and the same weight as you but i want to gain weight.

if i were you id go for bulk,eating the right foods though. alot of people who say theyre on a bulk just eat whatever the hell they want,justifying it as part of their "bulk".

id go down the route of full body workouts too.

I work a body part a day now, but I do not want to eat the wrong things to bulk and just create a bunch of fat ontop of muscle. What type of foods are good to get ripped.?

[RK19]

go for full body workouts 3x a week working all major muscle groups=

legs=squats, deadlifts,lunges,reverse lunges

back=pullups, row variations

chest=bench press,flat, incline,decline

shoulders=clean and press,military press

bis/tris=chinups,reverse grip curls,diamond pushups

all lean meats are fair game,beans,veggies,eggs,low fat cheeses,nuts etc.

[R_Yates69]

go for full body workouts 3x a week working all major muscle groups=

legs=squats, deadlifts,lunges,reverse lunges

back=pullups, row variations

chest=bench press,flat, incline,decline

shoulders=clean and press,military press

bis/tris=chinups,reverse grip curls,diamond pushups

all lean meats are fair game,beans,veggies,eggs,low fat cheeses,nuts etc.

Cool, thanks a lot! I usually do like 5 workouts a body part, is that too much?

[RK19]

you mean like 5 exercises per body part? if so then yes thats overkill. stick to compound lifts like the list above,keep the isolation lifts to a minimum and stick to freeweights,most machines wont give you the proper range of motion.

i take it you workout everyday without a rest inbetween? bad idea, your body needs time to repair itself.remember you dont grow in the gym-you grow when your resting.

[R_Yates69]

you mean like 5 exercises per body part? if so then yes thats overkill. stick to compound lifts like the list above,keep the isolation lifts to a minimum and stick to freeweights,most machines wont give you the proper range of motion.

i take it you workout everyday without a rest inbetween? bad idea, your body needs time to repair itself.remember you dont grow in the gym-you grow when your resting.

I usually try to rest on weekends, i'll work out 5 days a week. How many sets/reps would you say I should do with the workouts above? I usually do anywhere from 5-8 exercises a body part with 3 reps of 10.

[RK19]

you need rest days inbetween or you wont recover properly. for fullbody workouts mon,wed,fri is all you need. rest the other days,if your doing it properly you will need those days!

for set/rep range i would use 6 sets of 4 reps. you may think that high reps are good but think about it this way=

bench press for example: 3sets of 10 reps using a 50kg weight for the 10 reps=1500kg lifted

10sets of 3 reps using a 70kg weight for the 3 reps=2100kg lifted

see what im getting at? its the same volume but your lifting alot heavier weight with low reps,resulting in more strength and size gains.

[chopper123]

you need rest days inbetween or you wont recover properly. for fullbody workouts mon,wed,fri is all you need. rest the other days,if your doing it properly you will need those days!

for set/rep range i would use 6 sets of 4 reps. you may think that high reps are good but think about it this way=

bench press for example: 3sets of 10 reps using a 50kg weight for the 10 reps=1500kg lifted

10sets of 3 reps using a 70kg weight for the 3 reps=2100kg lifted

see what im getting at? its the same volume but your lifting alot heavier weight with low reps,resulting in more strength and size gains.


is that for bulking rk19

[RK19]

if youre in a bulking phase then yes you could use this set/rep range. you dont need to do this, i was more trying to point out that low reps/heavy weight is better than high reps/light weight. but i personally use the 6x4 for most of heavy lifts.

[chopper123]

ok thanks sorry to hi jack the thread by the way

[swanso5]

Ok I read the "read before posting" but I want something specific to what I"m looking for.

how isn't it? there's only one way to eat....

[R_Yates69]

you need rest days inbetween or you wont recover properly. for fullbody workouts mon,wed,fri is all you need. rest the other days,if your doing it properly you will need those days!

for set/rep range i would use 6 sets of 4 reps. you may think that high reps are good but think about it this way=

bench press for example: 3sets of 10 reps using a 50kg weight for the 10 reps=1500kg lifted

10sets of 3 reps using a 70kg weight for the 3 reps=2100kg lifted

see what im getting at? its the same volume but your lifting alot heavier weight with low reps,resulting in more strength and size gains.

Ok so what does doing a lot of reps with light weight get you? Cut i'm guessing?

[swanso5]

nothing really, builds endurance if that's what you want but limited muscle and no strength

[R_Yates69]

nothing really, builds endurance if that's what you want but limited muscle and no strength

Ok, I never knew this. And all this time i have been doing 5-8 workouts a body party, doing 3 sets of 10. Glad I found this forum. So the workout provided above by RK19 should bulk me up nicely?