Re: Pre-bedtime Exercies

Cemre Güngör is talking with

Brian Wang ✖

Re: Pre-bedtime Exercies

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Brian Wang

Josh,

Let's start off with the basics:

1. The idea of tone, as most understand it, is simply about having relatively low body fat and being *somewhat* muscular. Muscular != "bulky", but make no mistake, the popular conception of "toned" involves a minimum level of muscle on the body.

2. For most men, you need to be 10-12% body fat to be considered "toned." But it's entirely possible to have very little muscle at these BF levels and completely miss the mark. This applies to both men and women.

3. Most people should not look to cardio to burn fat. It's generally an inefficient approach. Instead, look toward setting up the right nutrition plan. Cliff notes here: lower overall calories, keep protein high.

4. Train all muscle groups.

Cemre Güngör

Thanks for the great insights, man. Mind sparing some wisdom to another Branch cofounder?

I'm working out to put on bulk, and went from 146 to 165 in about two years (I wasn't eating enough ☺).

This summer I did the HST ( bodybuilding.com ), which worked pretty well, but after I did it twice, I decided I better switch up to another workout, and got on a 4-day split routine with my friend (Mon: Shoulders, Triceps / Tue: Back, Traps / Thu: Legs / Fri: Chest, Biceps).

Do you recommend a split, or full body workouts for putting on bulk?

ps: just downloaded fitocracy last night and started entering workouts, liked it a lot so far, good work ☺

Bodybuilding.com - What Is The Best HST Workout? bodybuilding.com

Brian Wang

For most beginner-intermediate individuals, I generally like upper and lower body splits. The routine you described is fine but IMO you should focus on major compound lifts. The Big Three - squats, deadlifts, bench press, should be the foundation for your training. Lifting heavy, constantly progressing in resistance, and eating enough calories + protein = guaranteed way to increase strength and size.

While it's not an upper/lower split routine, I highly recommend looking into Mark Rippetoe's popular book, "Starting Strength." You really can't go wrong there.

Cemre Güngör

Thanks Brian!

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