This entry was posted by mark-wood ( email address confidential ) on Sunday, April 29th, 2007 at 6:24 pm and is filed under Training. You can follow any responses to this entry through the RSS 2.0 feed.
Please help
i have been training hard for the last 8 months and have developed the size i want but now im looking to change my rountine and get ripped. what sort of rep and set ranges should i be doing in order to not really gain any more muscle but really tone and define what i have?
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May 1st, 2007 at 11:49 am
Think diet.. not so much changing your routine.. and add cardio 3 times a week
May 1st, 2007 at 12:05 pm
first off, well done on bulking up & getting to the size you want to be, a lot of people would love to be in your situation.
In order to tone and define what you already have you wont need to adjust your training too much i recomend reps of 12-15 with 3-4 sets per exercise, i would also look to do 30 mins cardio first thing in the morning on an empty stomach 3 times a week.
the main thing to think about whatever your goal is the input which is made up of roughly 70% diet and 30% training.
Therefore i would adjust your diet by reducing cals by approx 20% and not eating carbs after 6pm exept after training, also its really important to remember is to eat enough protein (approx 2grams/ kilo bodyweight) this makes sure your not using muscle for energy when you train.
You can also use some stimulant supplements to speed up your metabolism and increase fat burning.Also one other quick tip if you go to the maximuscle website they have some calculators which can help you taylor your calorie intake specifically to your goals.