TIME 2 GET RIPPED

newob · 01-17-2005, 12:38 PM

For the past 3 years I have concentrated on gaining weight. I have managed to put on about 30 pounds through lifting heavy weight for diffrent variations of reps ex.6-8 reps pyramiding every once and a while drop sets etc. The workouts have changed but with the same goal in mind to put on as much weight as possible.My diet has not been terrible but defintelty not one to get cut with. I reached my goal of 200 pounds in body weight and its time to change gears and get lean.I am still only about 11 percent bodyfat but would like to be around 6 percent. I know that the majority of this will be my diet.I was wondering what kind of workout some of you guys have had success with . I was also wondering since I will be dieting pretty hard should my intensity be dropped.Thanks for any and all suggestions.

Big K · 01-17-2005, 02:51 PM

I still use the same workout when cutting, with the same intensity and it has worked very well for me. Keep in mind that everyone is different, you may want to try and stick with your same routine, and if your not seeing results switch it up a bit.

**glenihan** · 01-17-2005, 02:52 PM

your workout has little to nothing to do with getting cut

newob · 01-18-2005, 12:39 PM

[quote=glenihan]your workout has little to nothing to do with getting cut[/QUOTE So all I need to do is change my diet and and get on the treadmill.

**Yukon Cornelius** · 01-18-2005, 01:18 PM

No. There are much better ways to train while trying to cut than your traditional bulking tpye training.

UNDERTAKER · 01-18-2005, 02:24 PM

definitely, listen to Bobo, he knows what he is talking about

GottaMakeIt · 01-18-2005, 03:28 PM

Quote:

Originally Posted by Bobo

No. There are much better ways to train while trying to cut than your traditional bulking tpye training.

Explain please!!

**glenihan** · 01-18-2005, 05:53 PM

Quote:

Originally Posted by Bobo

No. There are much better ways to train while trying to cut than your traditional bulking tpye training.

he clearly knows far more about this than i do, i guess all i can talk from are my own personal experiences and i've found for me that manipulating my diet and doing proper cardio is all i need to change in order to cut, the workout i do doesn't seem to have an effect

GottaMakeIt · 01-18-2005, 09:25 PM

Quote:

Originally Posted by glenihan

he clearly knows far more about this than i do, i guess all i can talk from are my own personal experiences and i've found for me that manipulating my diet and doing proper cardio is all i need to change in order to cut, the workout i do doesn't seem to have an effect

Bobo, enlighten us lesser beings!

**Yukon Cornelius** · 01-19-2005, 02:13 AM

Sorry guys, didn't see this. I will explain further tomorrow, have to hit the sack now.

GottaMakeIt · 01-21-2005, 07:17 PM

\

Quote:

Originally Posted by Bobo

Sorry guys, didn't see this. I will explain further tomorrow, have to hit the sack now.

newob · 01-24-2005, 02:50 PM

Quote:

Originally Posted by Bobo

Sorry guys, didn't see this. I will explain further tomorrow, have to hit the sack now.

Just hungry for the knowledge on this topic.

**Yukon Cornelius** · 01-24-2005, 05:42 PM

Exercises when cutting should concentrate on sarcoplasmic hypertrophy. THis means high reps and slower temps. This will help you get that more "rounded" look to your muscles.

The lowest rep count should be 8. Shoot for 8-14 with a slow tempo (which will require lighter weights)

newob · 01-25-2005, 07:41 AM

Quote:

Originally Posted by Bobo

Exercises when cutting should concentrate on sarcoplasmic hypertrophy. THis means high reps and slower temps. This will help you get that more "rounded" look to your muscles.

The lowest rep count should be 8. Shoot for 8-14 with a slow tempo (which will require lighter weights)

Thanks a bunch I will begin to put my workouts today.What if my wheels could use a little more size could I do the higher reps for my upper body and stay with the heavy weight for legs.

**Yukon Cornelius** · 01-31-2005, 01:16 AM

Moderate weight with a rep range of 6-10 will increase fiber thickness more than heavy weight. Heavy weight with low reps is more strenght oriented. What you should probably do is moderate AND light weight ranges. This will give you the 1-2 punch for overall growth that you want.

rajscorps · 01-31-2005, 02:07 AM

Quote:

Originally Posted by Bobo

Moderate weight with a rep range of 6-10 will increase fiber thickness more than heavy weight. Heavy weight with low reps is more strenght oriented. What you should probably do is moderate AND light weight ranges. This will give you the 1-2 punch for overall growth that you want.

Bang on target! This is just what I thought was right and was explaining in another thread. All hypertrophy articles I’ve read point to what Bobo has said.

@Bobo – would you recommend a PL routine for hypertrophy? As in can one expect similar gains in size from a PL routine as compared to a BB routine (moderate weight with rep range of 8)?

newob · 01-31-2005, 07:32 AM

Quote:

Originally Posted by Bobo

Moderate weight with a rep range of 6-10 will increase fiber thickness more than heavy weight. Heavy weight with low reps is more strenght oriented. What you should probably do is moderate AND light weight ranges. This will give you the 1-2 punch for overall growth that you want.

Thanks for the info Bobo greatly appreciated.

excalibur · 01-31-2005, 09:14 AM

Quote:

Originally Posted by Bobo

Exercises when cutting should concentrate on sarcoplasmic hypertrophy. THis means high reps and slower temps. This will help you get that more "rounded" look to your muscles.

The lowest rep count should be 8. Shoot for 8-14 with a slow tempo (which will require lighter weights)

can you spesify how slow tempo up and down?
just woundering since its cardio time for me in about three weeks or so!