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OK I have a question. I read the articles on exercise but they never mention that certain excercises should be done during the bulking phase of a test cycle and these other exercises should be done during the cutting phase. So, my question is what type of workouts are done during the bulking phase & cutting phase?
Use the same exercise for both-. It's best to not really think of things in phases like that too. You can do both at the same time.
If you need to lose weight/fat- keep up the intensitity in the gym and focus on eating cleaner. If you need to gain muscle, find how many cals allow you to grow and make sure you hit those. Also pay attention to your macros (% carbs, %protein, and %fat) and work with those numbers to keep gains as lean as possible.
If you need to lose weight you want to be in caloric deficit, to gain you need calorie surplus. But adding muscle causes you to burn more cals and will help burn fat, so in that sense you can do both if you eat clean. Going into calorie defecit can eat up some muscle along with the fat too.
Its all about finding how your body reacts to what you eat and how you train. But for losing weight or gainging weight- the gym should stay the same, as big and intense as possible. Make sure you are eating enough food and make sure the food is clean as possible.
Compound movements bro.....for muscle building i think heavy 8-12 rep range per set is pretty good and lower reps with even heavier weight is more towards strength. The key is to switch up your excersises reguraly to keep your body guessing.
OK, so no real big changes in routine. Size is more caloric driven... with high workout intensity. Good! I notice know one said anything about Cardio is it true that 30 mins a day will flatten your hard-earned muscle?
No thats really not true, exercise may flatten the muscles, but it will be temporaybecause it is just using up the muscles glycogen stores for energy. Muscle being "flat" is from glycogen depletion or being low on carbs. That flatness is temporary unless the person is on a very low carb diet. Muscles tend to look flat upon waking up and when dieting. Cardio can burn up glycogen stores, and after the glycogen stores are burned up turns to fat and muscle for energy. That is why the best time to do cardio for fat burning is in the morning on an mempty stomach before you ate because your glycogen stores will already be depleted from the night's fast.
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