Leaning out and dropping bf% without cardio!

[HereWeGoAgain]

I know everybody on this forum says "Diet & Cardio" to drop bodyfat and lean out. That is a given so if you ARE doing cardio, this thread is NOT for you.

My question here is, how many of you guys cut/lean WITHOUT cardio? I can understand someone 20% BF and is looking to cut down should be doing cardio 5x/week at least and diet strict.

Assuming you are 10-13% BF and just looking to lean out a little more without the chance of burning up any muscle, can you achieve this with strictly DIET & WEIGHT TRAINING?

[AdamGH]

Yes there is, check this out.

Let’s look at the typical way that many people workout and compare it to a more effective full body approach. In their quest for getting lean, many people will focus a large percentage of their workout on cardio work and then work one or two muscle groups per day for weight training. For example, let’s say their workout consisted of a session on one or two pieces of cardio equipment and some weight training exercises for biceps, shoulders, and abs. With this type of workout, they don’t get much residual metabolic elevation in the hours and days following their workout as their body does not have to do much work to recover from exercising the relatively small muscle groups of the biceps, shoulders, and abs.

Now let’s compare that workout to an intense full body training routine comprised of some multi-joint lower body exercises such as squats and deadlifts combined with multi-joint upper body exercises such as bench presses, pull-ups, and bent over rows, and finished off with a couple challenging ab exercises. This type of workout has stressed pretty much every muscle in your entire body as opposed to just a couple of small muscle groups. This in turn creates a metabolic environment in which your body must do more work (repair more muscle) to recover from the full body workout. Hence, your RMR(resting metabolic rate) is increased to a greater extent and for a longer period of time by doing the full body workout comprised of multi-joint lifts compared to the cardio and single joint exercise based workout.

Studies have shown that intense weight training workouts stressing large muscle groups of the body result in an increased RMR(resting metabolic rate) for up to 1-2 days following the workout (potentially even greater than 48 hours), whereas a steady pace cardio workout only elevates your RMR for 1-2 hours following your workout. If you’re working out 3-4 times per week utilizing the full-body training style, you’re essentially increasing your RMR 24/7. In addition, as mentioned previously, you also get a much better fat-burning and muscle-building hormonal response from your training when you focus mostly on big multi-joint exercises working large portions of the body. The result of all of this is that you get leaner quicker, provided that your diet is in order.

[mike954]

Yes there is, check this out.

Let’s look at the typical way that many people workout and compare it to a more effective full body approach. In their quest for getting lean, many people will focus a large percentage of their workout on cardio work and then work one or two muscle groups per day for weight training. For example, let’s say their workout consisted of a session on one or two pieces of cardio equipment and some weight training exercises for biceps, shoulders, and abs. With this type of workout, they don’t get much residual metabolic elevation in the hours and days following their workout as their body does not have to do much work to recover from exercising the relatively small muscle groups of the biceps, shoulders, and abs.

Now let’s compare that workout to an intense full body training routine comprised of some multi-joint lower body exercises such as squats and deadlifts combined with multi-joint upper body exercises such as bench presses, pull-ups, and bent over rows, and finished off with a couple challenging ab exercises. This type of workout has stressed pretty much every muscle in your entire body as opposed to just a couple of small muscle groups. This in turn creates a metabolic environment in which your body must do more work (repair more muscle) to recover from the full body workout. Hence, your RMR(resting metabolic rate) is increased to a greater extent and for a longer period of time by doing the full body workout comprised of multi-joint lifts compared to the cardio and single joint exercise based workout.

Studies have shown that intense weight training workouts stressing large muscle groups of the body result in an increased RMR(resting metabolic rate) for up to 1-2 days following the workout (potentially even greater than 48 hours), whereas a steady pace cardio workout only elevates your RMR for 1-2 hours following your workout. If you’re working out 3-4 times per week utilizing the full-body training style, you’re essentially increasing your RMR 24/7. In addition, as mentioned previously, you also get a much better fat-burning and muscle-building hormonal response from your training when you focus mostly on big multi-joint exercises working large portions of the body. The result of all of this is that you get leaner quicker, provided that your diet is in order.

good info thx

[RangersLTW]

Extremely good info. Thx man!

[kickinit]

Great info.

I was never much for running, stairs etc.. and thats how I always did it when I was younger hehe

[QuieTSToRM33]

Yes there is, check this out.

Let’s look at the typical way that many people workout and compare it to a more effective full body approach. In their quest for getting lean, many people will focus a large percentage of their workout on cardio work and then work one or two muscle groups per day for weight training. For example, let’s say their workout consisted of a session on one or two pieces of cardio equipment and some weight training exercises for biceps, shoulders, and abs. With this type of workout, they don’t get much residual metabolic elevation in the hours and days following their workout as their body does not have to do much work to recover from exercising the relatively small muscle groups of the biceps, shoulders, and abs.

Now let’s compare that workout to an intense full body training routine comprised of some multi-joint lower body exercises such as squats and deadlifts combined with multi-joint upper body exercises such as bench presses, pull-ups, and bent over rows, and finished off with a couple challenging ab exercises. This type of workout has stressed pretty much every muscle in your entire body as opposed to just a couple of small muscle groups. This in turn creates a metabolic environment in which your body must do more work (repair more muscle) to recover from the full body workout. Hence, your RMR(resting metabolic rate) is increased to a greater extent and for a longer period of time by doing the full body workout comprised of multi-joint lifts compared to the cardio and single joint exercise based workout.

Studies have shown that intense weight training workouts stressing large muscle groups of the body result in an increased RMR(resting metabolic rate) for up to 1-2 days following the workout (potentially even greater than 48 hours), whereas a steady pace cardio workout only elevates your RMR for 1-2 hours following your workout. If you’re working out 3-4 times per week utilizing the full-body training style, you’re essentially increasing your RMR 24/7. In addition, as mentioned previously, you also get a much better fat-burning and muscle-building hormonal response from your training when you focus mostly on big multi-joint exercises working large portions of the body. The result of all of this is that you get leaner quicker, provided that your diet is in order.

what kind of rep/set range would you follow in regards to your full body training routine ?

[AdamGH]

what kind of rep/set range would you follow in regards to your full body training routine ?

I answered your pm but Ill post it here to.

It really depends on what you are trying to accomplish. Here are 3 different routines to check out.

Alternate Workout A and B, training 3 times per week; then complete 20 minutes of high intensity sprints or other interval training (Workout C) one other day per week for a total of four workouts per week (e.g. Mon/Wed/Fri/Sat = A/B/A/C). Following this example, the following week would look like this: Mon/Wed/Fri/Sat = B/A/B/C. You would follow this type of example training program for 4-6 weeks and then switch to an alternative program for another 4-6 weeks.

Workout A
Functional warm-up (5-7 minutes)
Main exercises:
1. Barbell Romanian deadlifts – 2 x 12-14
2. Barbell front squats – 2 x 12-14
3. Wide grip pronated lat pulldowns – 2 x 12-14
4. Walking lunges – up & back 10 steps for 2 sets
5. Barbell bench press – 2 x 12-14
6. Barbell bent over rows – 2 x 12-14
7. Two arm swings – 1 x 25
Ab training
6-8 minute high intensity interval training finish
3-5 minutes stretching all muscle groups

Workout B
Functional warm-up (5-7 minutes):
Main exercises:
1. Barbell back squats – 2 x 12-14
2. Overhead dumbbell presses – 2 x 12-14
3. Barbell standard deadlifts – 2 x 12-14
4. One arm dumbbell rows – 2 x 12-14 with each arm
5. Dumbbell step-ups – 2 x 12-14 with each leg
6. Dumbbell bench press – 1 x 12-14
7. One-arm swings – 1 x 20 with each arm
Ab training )
8-10 minute high intensity interval training finish
3-5 minutes stretching all muscle groups

Workout C
20-25 minutes of wind sprints, bleacher running, hill running, or other high intensity interval training
3-5 minutes stretching all muscle groups




Here is another very high intensity type of program that utilizes circuit training with very short rest periods to keep you moving and keep the intensity high. One of the major differences is that these circuits are free weight based and are guaranteed to be much more effective than the typical machine based circuits you see promoted at some clubs. Take only enough rest between exercises just to catch your breath. Alternate workouts A and B every other day for 3 workouts per week (e.g. M/W/F = A/B/A then B/A/B the following week). You can add a fourth day of some other form of training such as interval training, a spinning class, wind sprints, mountain biking, hill running, etc on any day of the week that you wish.


Workout A
5 minute general warm-up or functional warm-up
Circuit:
1. Dumbbell reverse lunges (alternating legs), 10-12 reps with each leg
2. One arm dumbbell rows, 10-12 reps with each arm
3. Dumbbell squat and presses, 10-12 reps
4. Lat pulldowns, 10-12 reps
5. Dumbbell bench presses, 10-12 reps
6. Dumbbell step ups, 10-12 reps
7. Two arm dumbbell swings, 15 reps
Take as little rest as possible between exercises (<30 seconds)
Repeat this circuit of 7 exercises three times
Don’t forget to try to progress on reps or weight on subsequent workouts
Ab training (appropriate level for you from section 3.5)
3-5 minutes stretching all muscle groups


Workout B
5 minute general warm-up or functional warm-up
Circuit:
1. Dumbbell forward lunges (alternating legs), 10-12 reps with each leg
2. Bent over barbell rows, 10-12 reps
3. Dumbbell Romanian deadlifts, 10-12 reps
4. Barbell or dumbbell incline presses, 10-12 reps
5. Box jumps (jump up and down onto step, bench, or box), 20-25 reps
6. One arm dumbbell swings, 10 reps each arm

Take as little rest as possible between exercises (<30 seconds)

Repeat this circuit of 6 exercises three times
Don’t forget to try to progress on reps or weight on subsequent workouts

Ab training
3-5 minutes stretching all muscle groups



Supersets:
Alternate Workout A and B, training 3 times per week; then complete 20 minutes of high intensity sprints or other interval training (Workout C) one other day per week for a total of four workouts per week (e.g. Mon/Wed/Fri/Sat = A/B/A/C). Following this example, the following week would look like this: Mon/Wed/Fri/Sat = B/A/B/C. Also, you’ll notice that the sets and reps are denoted in three separate stages such as 4 x 5, 5 x 5, 6 x 5. This is an advanced progression. This means that you complete 4 sets of 5 reps with a specific weight the first time you complete workout A. Then, the next time you complete workout A, you’ll complete 5 sets of 5 reps with the same weight. The next time workout A comes along, you’ll then complete 6 sets of 5 reps with the same weight, thus completing the cycle. Now, the next time you complete workout A, you increase the weight by 5-10 lbs and drop back to 4 sets of 5 reps. This is a great way to increase the volume of work you complete, cycle the intensity of your workouts, and make great progressions over time. It is much easier to make progressions by increasing your training volume via sets, rather than trying to increase the weight or reps each workout. Some of the exercises in this routine are grouped in “supersets”, meaning that you complete the first exercise, take a brief rest, then complete the second exercise. This is one superset. Rest about 60-90 seconds before starting the second superset.

Workout A
Functional warm-up (5-7 minutes)

Superset 1
1a. Barbell clean & presses - 4 x 4, 5 x 4, 6 x 4, increase weight and drop back to 4 x 4, etc.
1b. Wide grip pronated weighted pull-ups – 4 x 5, 5 x 5, 6 x 5 (use lat pulls if you can’t complete 5 pull-ups in good form)
Superset 2
2a. Barbell Front squats - 4 x 5, 5 x 5, 6 x 5
2b. One arm dumbbell rows – 4 x 6, 5 x 6, 6 x 6 (with each arm)
Two arm swings – 2 x 25
Ab training
6-8 minute high intensity interval training finish
3-5 minutes stretching all muscle groups

Workout B
Functional warm-up

Superset1
1a. Romanian deadlifts – 3 x 6, 4 x 6, 5 x 6
1b. Flat barbell bench press – 3 x 6, 4 x 6, 5 x 6
Superset2
2a. One arm snatches – 3 x 5, 4 x 5, 5 x 5 (with each arm)
2b. Walking dumbbell lunges – up & back 30 yards, rest, repeat for 3-5 sets
8-10 minute high intensity interval training finish
3-5 minutes stretching all muscle groups

Workout C
20-25 minutes of wind sprints, bleacher running, hill running, or other high intensity interval training
3-5 minutes stretching all muscle groups

[QuieTSToRM33]

Good info ... I sent you another PM