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Anonymous
# Only rest 30-60 seconds in between sets.
# I like to exercise first thing in the morning on an empty stomach since that way I burn 300% more bodyfat and increase my growth hormone levels.
# Feel free to pair up exercises and superset them. It gives an incredible pump!


Truth or Bullshit?
>> Anonymous
what are your goals?
Low rest (<60s) is pretty standard for bodybuilding.
Fasted morning cardio is pretty good for fat burning but I would never lift/do very high-intensity cardio on an empty stomach as it will be too catabolic.
Supersetting opposing movements is a good way to save time.
>> Anonymous
All bullshit.
>> Anonymous
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I want a body like this:

I am about the same height and weigh 7 kilos less than him...
>> Anonymous
>>52932
You are a moron.
>> Anonymous
>>52943
why
>> Anonymous
>>52944
Because he never said he was a bodybuilder. Maybe he's a powerlifter and wants strength gains? In which case he should rest 3 minutes between sets.
>> Anonymous
>>52945
i'm pretty sure if he was a powerlifter he wouldn't be asking 4chan for advice
>> Anonymous
I rest ~45 seconds between sets.
Don't know about morning cardio being effective than

I've seen huge fuking football players doing squats and benchpress simultaneously. i tried but found it difficult to concentrate i should probably lower weight.
>> Anonymous
>>52949
football players aren't doing but 60-70% of their 1rm for squats and bench that way i imagine.

They have a pushing sport so when they train those two exercises at once it simulates game experience pretty closely. If they're doing 90% of their 1rm they aren't building any type of endurance for pushing heavy,
>> Anonymous !KRuMRaNDOM
># I like to exercise first thing in the morning on an empty stomach since that way I burn 300% more bodyfat and increase my growth hormone levels.

Absolutely bullshit. The only thing you achieve that way is that your body uses the energy saved in your muscles earlier. So actually, you get weaker on the long run.
>> KC
Morning cardio would be good for fat loss, not strength gains. Low rest times would turn it more into metabolic conditioning, especially if you're doing lower weight but higher reps. (Endurance) If you actually want strength gains: CNS/Hypertrophy, you'd need to rest 2-5 minutes in between sets to ensure you don't hit failure and that you're promoting muscle growth. Supersetting usually leads to metcon, too, since you're working so many different muscles at once. Although, it does definitely trigger a better hormonal response for growth. So you'd be getting some endurance and a lot of strength. The only problem I see is the danger of having to concentrate on too much and hurting yourself, or just having poor form.
>> Anonymous
http://www.bodybuilding.com/fun/hugo18.htm

Is the workout plan BS or any good?
>> Anonymous
># Only rest 30-60 seconds in between sets.

Total bullshit. On a compound lift you may need 3-4 minutes rest. It varies a lot by the lift. Small movements tend to require less rest then large compound exercises like squats, benches and deadlifts.

># I like to exercise first thing in the morning on an empty stomach since that way I burn 300% more bodyfat and increase my growth hormone levels.

Semi true; studies have shown that morning cardio in a minimally fed state will burn more fat; however it's also carbolic. You can counter this with about 40 grams of Whey before you do it.

># Feel free to pair up exercises and superset them. It gives an incredible pump!

In general; no. It also means poor recovery between sets and decreased performance on successive attempts. Can be good for building endurance and burning fat though.
>> Anonymous
>>52970

sounds ok to me
>> Anonymous
>>52976On a compound lift you may need 3-4 minutes rest.

I you are training for strength then probably but in order to build muscle most trainers and bb'ers will say 2 minutes is pushing it.
>> Anonymous
Anyone else please check this?
A typical workout might look like the following:

Mondays/Thursdays - Chest, Back & Rear Delts

Incline Dumbbell Bench Press - 8 sets of 8-12 reps
Dumbbell Rows - 10 sets of 10 reps
Dumbbell Flyes - 2 sets of 10 reps
Bent Over Lateral Raises - 3 sets of 15 repetitions

Click here for a printable log of Monday/Thursday.

Tuesdays/Fridays - Shoulders, Arms & Abs

Dumbbell Shoulder Press - 3 sets of 10 reps
Dumbbell Upright Rows - 4 sets of 10 reps
Dumbbell Curls - 8 sets of 10 reps
Dumbbell Overhead Triceps Extensions - 8 sets of 10 reps

Click here for a printable log of Tuesdays/Fridays.

Wednesdays/Saturdays - Quads, Hams & Calves

Dumbbell Squats - 6 sets of 8-12 reps
Dumbbell Lunges - 4 sets of 8-12 reps
Dumbbell Stiff Legged Deadlifts - 6 sets of 12 reps
Dumbbell Calf Raises - 7 sets of 20-40 reps
>> Anonymous
YOUR REST PATTERNS ARE AFFECTED BY YOUR GOALS / TYPE OF TRAINING YOU'RE DOING
>> Anonymous
bump for advice