Avoid the Typical Bodybuilding Workout Split. What to Do Instead!

December 27, 2008

The traditional Bodybuilding Workout Split has unfortunately become the default routine in most gyms. While a 3 or 4 day split is great for building mass, it is an inferior way to look slim and defined. This site is dedicated to the lean and slim Hollywood look, so of course I am going to recommend an alternative to the typical routine. An athlete in peak condition can teach you much more than a sluggish bodybuilder.

floyd mayweather knock out

[Boxers in the lower-to-mid weight classes are a great example of being functionally fit and lean. This look is built upon a foundation of gaining strength without putting on extra mass.]

Bodybuilding = Break Down the Muscle + Rest and Nutrition

If you think about bodybuilding in simple terms, the goal is to lift with enough volume and intensity to break down the muscle fiber in a muscle group. Following the workout, the muscle then needs to rest to repair itself. Adequate protein and nutrients need to be present to insure a full repair of these fibers. Done properly the muscle fibers grow in size. Over time this leads to visible muscle growth.

Training the Entire Body Each Workout?

This would be bad for bodybuilding. The problem would be that the workout would have to be extremely long to insure enough volume of lifts to break down the muscle properly. Another problem would be that the muscles worked last in the routine would get neglected due to fatigue.

Bodybuilding is About Blitzing the Muscle Then Resting

The approach to bodybuilding is working a muscle as hard as possible for many sets until that muscle is obliterated…and then avoiding any direct work to that muscle for days. The way to do this is to setup a workout that works the entire body over a period of days. This is called a split workout (yeas I know you already know this). A 3 day split would take 3 different workouts to hit each body part. A 4 day split would take 4 days to work the entire body.

An Outline of a Typical 3 Day Split…

Day 1) Chest, Shoulders, Triceps (“pushing muscles”)

Day 2) Back, Biceps (“pulling muscles”)

Day 3) Legs, Calves, and Abs

Day 4) Rest

Functional Training is the Opposite of Bodybuilding

Bodybuilding is more about blitzing a muscle with high volume and training that muscle infrequently. Functional¬† training is the opposite…frequently training the muscle without blitzing and damaging the muscle with an excessive amount of volume.

Train the Muscle Frequently to Get Stronger

Certainly bodybuilders get stronger, but they do so while adding mass. The problem with adding mass when you get stronger is that it doesn’t make as big of an impact on athleticism. To get stronger without adding mass, the volume of sets and reps need to be kept low, but the tension needs to be high. As long as the muscles aren’t damaged, they can be trained many times each week.

black maserati

[I like to think of functional training and athletic performance like a sportscar. A Maserati and an over-sized SUV may have the same horsepower, but the Maserati displays that horsepower in a much more impressive manner…and looks better in the process. Increasing your output while slimming down is the way to go!]

Athletes in Peak Condition Work Their Muscle Groups Often

Most athletes don’t have any choice but to work their entire body daily. Take that picture of the the boxers up above. When they are 1-2 months away from the fight, they are sparring daily. All of the muscles in their bodies are getting worked on a frequent basis. Same thing with soccer players, basketball players, gymnasts, etc. They are all working their entire body many times per week.

Frequent Strong Muscle Contractions Increase Muscle Tone

Again…take the example of the boxers above. If they only fought once per week they wouldn’t display that amazing muscle definition in their arms shoulders and chest. Muscle tone isn’t just a result of low body fat (although that is needed to display the muscle tone) …muscle tone is increased by increasing your ability to contract a muscle. Increasing strength without adding size is the route to achieving this type of “true” muscle tone. Here is an article I wrote about the subject of true muscle tone.

A Non-Traditional Body Part Split I Have Used

You can train the whole body in one workout. Especially if you just want to maintain muscle and burn fat in a circuit type manner. If you want to do a split that allows you to train each muscle group many times per week, I have developed a solid one that works well for a number of reasons.

The 2 Day Split…

Day 1) Chest, Back, Abs

Day 2) Shoulders, Biceps, and Triceps

End each workout with 1-2 sets of “planks” for the abs.¬† After the planks, do dome form of Interval Cardio or Circuit Cardio for 20-30 minutes. The total workout including cardio should take 1 hour or just slightly longer. I don’t do direct leg work, because I believe that tough intervals build better looking legs and butt for both men and women.

My Thinking Behind This 2 Day Split

I like to work opposing muscle groups in the same workout because it helps maintain posture. A common muscle imbalance problem is shoulders pulling forward after a chest workout. Working the back right after, prevents this from happening (especially cable rows). I also like it that the small muscle groups like biceps and triceps get worked each workout. They are worked indirectly with the back and bicep workout and directly on shoulders and arm day. Bigger muscle groups recuperate at a slower rate (even with brief workouts like this)…but small muscle groups can get worked a bit more often. Your arms will look better than ever with this split!

No Need To Blitz A Muscle Group

Many people need to change their idea of a good workout. The idea should be to work up a sweat while getting stronger and burning off body fat. This can be done with just a few quality sets and 1-2 different lifts per body part…blitzing a muscle group will just force you to rest more days in between workouts and will lead to slower strength gains. Also blitzing a muscle group will make you sore and you will be less likely to want to hit circuits or HIIT.

Enjoy Various Physical Activities Without Fear

Back in my clueless days when I was trying to build as much muscle as possible, I would skip out on fun activities if a muscle group was sore. I remember not wanting to go water skiing because my legs were too sore from doing squats. Another time, I couldn’t play tennis because my pecs were too sore. Bodybuilding style workouts really screw you up, if you want to do activities outside of the gym. I’m glad I came to my senses!

Note: For those of you who do want to add a bit of mass, follow the bodybuilding technique of blitzing a muscle followed by rest…just make sure you don’t go overboard…you don’t want to get so big that you give off that cheesy vibe. Put on a bit of muscle, but aim for that GQ look if you are a guy or Victoria Secret (Shape Magazine Look) if you are a woman. If you want to get the huge bodybuilder look that went out of style in the late 80’s…then you are on the wrong site.

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Rusty Moore

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{ 70 comments… read them below or add one }

Christine December 31, 2008 at 8:29 pm

Hi Rusty,
I’ve been following your site for almost 2 years. I have a request to make, and feel free to decline, if it’s too much to ask. I was hoping that you could do a post on how to “get to it quickly” and lose weight – maybe even geared towards women. I know it’s that time of year again – the infamous New Years resolution time. Therefore, instead of having to peruse through an infinite number of articles to come up with one plan, maybe you could put it all together (ie. IFing, HIIT, and how many calories/macronutrients to eat during the feasting stage). This would help tremendously!
Happy New Year!

NYC-Meathead December 31, 2008 at 9:47 pm

Rusty,

I’ve been an avid reader for some time now. I’m finally ready to take the plunge. I’m currently 220 with that “bouncer” look and about 20% body fat, even though I work in a large bank and wear a suit everyday. I’m about to head out for the night this NYE, but looking forward to logging in 35 lbs lighter and lean this exact time next year.

I’ve been through the posts and will re-read them religiously. Thanks for sharing your insight, and hope you keep blogging for the new year!

Happy 2009 All!

NYC Meat Head

Tom January 1, 2009 at 4:47 pm

Hey again Rusty,

This is off the beaten path but just curious about how tall is Hugh Jackman and what would you say he weight is for the upcoming Wolverine movie? You are great at finding or guess what a persons weight is for a role.

THanks!! Happy New Year!!!

Venkat January 2, 2009 at 12:14 am

Rusty,
Have you tried the crossfit workouts? They have some great workouts every day on their website http://www.crossfit.com

Dax January 2, 2009 at 2:34 am

Hey Rusty,

So, I am down to my last 20 pounds and will be going to Greece for vacation this spring. I really want to lose the weight and it’s getting harder (the closer to your ideal weight, the harder right?). I read this article, have read the articles you wrote on HIIT cardio routines, and the article you wrote concerning the 800 calorie a day diet for short periods (based on the LCD diet study).

But, I had some questions. When I read the article on the 800 calorie a day diet, they were comparing diet+cardio to diet+weights. The diet+weights was superior at maintaining lean body mass, which I’m concerned about. The study did not mention doing all three (the diet, weights, and cardio).

So, is doing all three too much? Will an hour long cardio routine (the first 20 minutes of which is HIIT) in the morning, a weight routine as you described in this article at lunch, and a 800 calorie a day diet be TOO harsh? I’m thinking of doing this for 3 weeks, then being moderate for a week, then doing it for another 3 weeks, etc.

I’d very much appreciate your advice.

Thanks
Dax

admin January 3, 2009 at 5:49 pm

Super-trainer,

I have done bodybuilding-type lifting and strength training. Strength training routines are nice, because you don’t get the soreness that is typically associated with bodybuilding.

Christine,

I’m going to create a free downloadable report focusing in on losing the last 10 pounds. Unfortunately the title “Losing the Last 10 Pounds” in taken. Darn It! As far as losing weight quickly, I’m trying to get an interview with a well respected trainer in California who helps clients drop large amounts of weight quickly. His course is kind of pricey, but much cheaper than hiring this guy for a couple of sessions.

NYC Meathead,

You are going to go from bulky bouncer to “hip GQ guy”…very good decision. You will fit into some nicer suits. The only down side is that you old ones aren’t going to fit anymore. Still, well worth it in my opinion!

Tom,

Hugh Jackman is 6’3″ tall and has a medum-to-slightly-large frame. I’m the same height but have a small frame. I would estimate his weight at 210-215. Many people would guess higher than that, but his ripped looked is caused by dense muscle and low body fat but he doesn’t occupy a large space. When he wears clothes he looks a little bigger than average, but doesn’t have the bulky look at all.

I would guess he wears a size 44-46 Long Athletic Fit suit. He most likely has a size 34 inch waist. One of the reason’s I’m good at estimating sizes is that I have managed a high volume suit store over the past 5 years and I rarely need to use measuring tape to fit anyone these days.

In an interview with his trainer when Hugh was getting ready for the last X-men movie said this…

“Wolverine isn’t supposed to look like a bodybuilder. It’s a very athletic role that he has to play. So he needs to look the part but he needs to move properly so we tried to focus on athletic movements. Things that would not make him move like a bodybuilder but move like an athlete.”

Venkat,

I have a ton of respect for the people who are involved with crossfit. Definitely a step in the right direction away from bodybuilding type workouts…and more towards functional strength and health.

Dax,

The politically correct answer is to tell you that the routine you described is too harsh. I would tone it down a bit and see what happens. Also…you could possibly do a tough 3 week stretch maybe just once. When you are 5 pounds away from your ideal weight, you have to be careful…you may have to alternate one week tough with one week moderate.

The more I think about it, the more I think that 3 weeks is just too rough for someone who only has 20 pounds to lose. Try 2 weeks on and one week off and calibrate from there. The cardio doesn’t have to be for one hour in the morning…I would stick to 30-45 minutes max. Always remember, the leaner you get the more cautious you need to be about a drastic calorie reduction or too much cardio, etc. The first 15 pounds can be lost in 4-6 weeks, but the last 5 may take 4-6 weeks if you want to keep all of your muscle.

Hope that helps,

Rusty

Tom January 3, 2009 at 10:51 pm

Thanks Rusty!!

My question from your response on the Hugh Jackman is how to I know which is better for my frame. I am also 6’3 and I hover around 205 always. I know I have some fat to lose but no more then 10lbs. I am between a meso and endomoph and I am naturally lean. Should I work towards more of a will smith I am legend or the hugh jackman with a little more muscle mass at 205 i am very lean broad shoulders about the same suit size as mention for Hugh.

Dax January 4, 2009 at 1:03 pm

Hi Rusty,

Thanks for being so helpful and having such a great site. I appreciate your input. I’m leaving on my Grecian trip in June, so I have several months (though honestly, I would definitely like to get to my ideal weight . .. with abs . .. way before that.

I will do as you suggest and stick with my plan for 2 weeks, 1 week off, with only 30-45 minutes cardio, 800 cal diet, the weight routine. The weight routine would be set up so I can work upper body muscles at least twice a week (like the split you described). I don’t work my legs mostly because of the elliptical workout I do for cardio. I have defined muscular legs and calves already.

However, if you have a better suggestion, I’d love to hear it.

Thanks as always,

Dax

Chris January 5, 2009 at 10:51 am

I think a lot of people are mistaken about what effective training for bodybuilders consists of.

The body part splits that are often referred to as “bodybuilding workouts” are effective for precontest, heavily chemically enhanced bodybuilders with several years of training.

Even if your goal is to gain mass (mine isn’t), unless you meet the above profile, that kind of training is not the best way to do it.

Big, heavy compound movements are. Despite all the guys you see curling in gyms and the like most of them would have bigger bicepts if they put the toy weights down and spent more time deadlifting and doing chins. The programming most people seem to associate with “bodybuilding” either very specific to high level bodybuilders (not most of the gym population that wants to look good) or being misapplied.

ahm January 6, 2009 at 1:04 am

hey i’m looking for for some re-assurance that the next workout plan that i will preform is a good idea.
i’m 18 yrs old 5 10′ and about 155 pounds with very low body fat, i’m happy with my amount of muscle and am not looking to put any mass on(at least for a couple years)

so usually i’ve been working out with wieghts every second day alternating from a chest, back, and shoulders day to a legs, biceps, and triceps day. (abs are thrown in their as well)

and for the next week or two i intend on doing a efficient full body workout using mainly dumbbells and obviously in order to make it efficient the exercises are compound and multi joint
i’m wondering if doing the full body routine will give me enough recovery time and if there is anything else i should keep in mind about this plan it would be appreciated, keeping in mind it is not going to be my usual workout out i’m just doing it for a bit to switch things up
thank you!

Jim January 7, 2009 at 4:19 pm

When you say use low reps for getting toned what are considering to be a number of reps?

admin January 7, 2009 at 7:19 pm

Tom,

I am betting you would look ideal right around 195-200. It is hard to know for sure. You will fit in a wider variety of clothes if you get closer to 44L in a suit coat. So I guess slightly bigger than Will Smith in I am Legend would be a great goal to shoot for.

Dax,

You will have plenty of time to get in the best shape of your life. Make it a reality and enjoy that trip!

Chris,

Good points. The big lifts are definitely the best bang for the buck for gaining overall body mass. Also…feel free to put the name of your website in the comment section. I want people who comment to get visitors to their sites as well. Next time you comment do this: Your Name – Name of Your Site. Have a good one.

ahm,

A full body routine is a great way to switch things up. Once you get back to your original split, you will find you will get even better results from that workout. Not a bad idea at all (I recently did a similar thing for two months by doing a full body Turbulence Training Workout).

Jim,

The typical bodybuilding rep range is 6-12 reps. I would consider 3-5 reps to be a low range for definition. The main thing is to avoid the pump, stop short of failure, make sure the diet is in order and do some form of HIIT.

Rusty

Tom January 8, 2009 at 12:10 pm

Thanks once again Rusty!!! You input is so valuable. I dont know what I would do without this site. I check this site for new updates more than I check my email!!! Have a good one keep up the great work!!!

mike January 8, 2009 at 8:57 pm

I dont get the whole functional fitness thing. ( i actually do but ill get to that later). Who wants functional fitness. Most people browsing websites about fitness are not athletes anymore. What good is strenght and functional fitness if you are not in college or high school anymore. Why train like an athlete if you no longer are on a team? Also, you all act like its so easy to put muscle on..!!!??? If i just did cardio and high rep training i would be a skinny geek. Whats so bad about looking good. 3rdly, the bodybuilding look? Come on now. You only get that look if your on roids, or if you are naturallly a big person who works out. guys who are under 180 should look to build muscle. thats what looks good. Back to the funcional fitness thing. everyone wants to talk about functional training because its the only way personal trainers like you guys can make money … on athletes. There isnt much money in training the average joe just to get fit.

Anferney January 10, 2009 at 9:21 pm

Hello Rusty

Nice Post i really learnt lots of things from reading this.
Am also trying to go for that GQ look but i have more of a Running Back physique, for some strange reason i cant loose the mass on my thights and legs. am going to start The 2 Day Split work out you posted so at what rep and set should a 210 pound individual work with and also do i use light weights or heavy thats the only part that i get confused with.

Thank you.

Mark Thomas January 16, 2009 at 5:10 am

You say that you dont train legs directly? Surely to train your back muscles but to then leave your legs to tone through cardio would lead to muscle imbalances? The back muscles would become a lot stronger than the hamstrings, which would lead to back trouble. Or maybe i’m missing something here?

admin January 20, 2009 at 6:15 pm

mike,

Being functionally fit is what makes the body look good. Also, training like a bodybuilder, even without roids, create a bulky look that is not only unappealing, it slows you down. Being slim and defined is a way to not only look better now, but look better as you age. Anyway, it seems you have a different opinion and that is cool.

Anferney,

If I was you I wouldn’t do direct leg lifts. Stick with heavy weights, but try to drop overall body weight while you maintain strength. Thing low reps, without training for “the pump”…then hit cardio hard after that. If you are already lean, but still too muscular, you may have to focus a bit more on “marathon cardio”. This is steady state cardio done for 30-40 minutes at a moderate jogging pace. If you just need to lose fat and have the right amount of muscle, then do more HIIIT (Intervals). Either way, watch your food intake.

Mark,

I know that my advice of “avoiding direct leg lifts” is my most controversial piece of advice. Even a decent amount of the regular readers of this site disagree with me here. I still argue that HIIT, sprinting, running stairs, and bodyweight circuit activities build the ideal legs…lean and defined without excessive mass (similar to male and female professional soccer players). Intense HIIT keeps the legs strong, but in a different way than lifting.

Rusty

Goonie - Easy Weight Loss January 21, 2009 at 10:01 pm

Great Tips Samuel, This workout split would be better for people who want to get the best result on bodybuilding with proper ways. Slow but scheduled!

Hunter February 7, 2009 at 5:58 am

Hi Rusty,

So if it’s a 2 day split to you do it 3 times a week?

Regina February 8, 2009 at 4:55 pm

Hey Rusty,

So as you’re not a fan of bodybuilding type of training then what do you think of Bodypump? (http://www.lesmills.com/global/en/members/bodypump/bodypump-group-fitness-program.aspx) Would it be a good way for females to achieve the perfect shape of body by doing Bodypump? I mean it’s not going to bulk you up because of the really high reps, just give you some muscle tone. I’d like to know your opinion about this kind of training.

Al S February 18, 2009 at 12:04 pm

Rusty, i agree with everything you said in the article (along with the entire website), but i am confused with the 2 day split routine. DID YOU MEAN THAT I SHOULD ONLY LIFT 2 DAYS A WEEK OR DID YOU MEAN TO REPEAT THE 2-DAY SPLIT AGAIN DURING THE WEEK?

charlie February 19, 2009 at 10:16 pm

Rusty,
This is a great site. I don’t even know how I came across it, but I’m hooked. My question to you is…I’m 6 ft. 160 lbs. I’m not really looking to lose weight, in fact I’d like to gain maybe 5-10 lbs but I really want the look you promote here on your site. Right now my routine is similar to the bodybuilding routine you mention in this site, although I do your HIIT 2 days a week and also play hockey 3 nights a week. What’s your take on this routine for a skinny guy that’s trying to gain a little weight but achieve your look?

peter j March 13, 2009 at 12:30 pm

Hi Rusty-

Thanks for this great site – I’m very new to the gym and working out, so I’ve been reading and taking tips from you nonstop.

I like this split and it seems to get me where I want to go. I’m 6’2″ and weigh 150. Got so skinny because I was hit by a car a while back and loss all sorts of stuff in my recovery. Feeling good now, but want to get some strength and tone back.

I’m just about 4 weeks in, 5 days a week. I do this split and just a HIIT on Wednesdays. Problem is, I’m LOOSING weight! Haha, seems like a good thing, but I don’t want to waste away. What would you think about cutting the HIIT from my splits and just doing the weights? I bike 15 miles roundtrip to work everyday, about 25 mins each way with enough change to keep the heart pumping. I eat plenty, though never really had a massive appetite. I’m hoping more of this sort of training will just bring the tone out of my skin and bones…

Tim April 4, 2009 at 2:26 pm

So, with each set, do you increase the weight? I’ve been doing compound exercises for back, chest, and legs on Monday. Wednesday, I’ll do isolated exercises for biceps, triceps, shoulders, etc. Friday, I’ll do compound exercises again, but at inclines or declines depending on the week. For each excerise, I do four sets:
Warm up set: 12 reps, 50% of 1 RM
Acclimation set: 8 reps, 75% of 1 RM
Working set: 5 reps, 90% of 5 RM
Final set: 3 reps, 95% of 5 RM
I just started this routine last week, and I’m wondering if I have the wrong idea. Obviously, in reading this article, my objective is to gain strength and not bulk. Please advise. Thanks.

MB May 18, 2009 at 12:38 pm

Hey Rusty,

First of all, I can’t tell you how glad I am to find your site. Such good advice, written in a simple straight-forward easy-to-understand style is extremely rare on the Web! Keep up the GREAT work!

I’m 5’10” and weigh around 195 lbs with around 20% body far!!! I want to get down to 165 lbs and around 10% body fat.

I currently follow a “whole-body” workout routine 3-times a week, working with one exercise per body part. I do 3 sets per exercise of 8 reps each.
Following your advise, I’ve dropped leg exercises in favour of a 20-min HIIT session on a stationary bike afterwards. My routine is as follows:
Mon, Wed, Fri: “whole-body” followed by 20-min HIIT session followed by 2×1 min planks.
Tue: 30-min HIIT followed by 15-min steady state.
Thu: 45-min of squash
Sat-Sun: OFF (time with family)

I’m also trying my level best to eat a healthy low-carb diet.

Do you see anything in my exercise program that I need to change to achieve my goal??? Please adivce.

Many thanks.
MB

MB May 18, 2009 at 6:26 pm

Also, how does a 3-day whole-body workout (1 exercise per body par) compare with a 2-day split (2 or 3 exercises per body part) like you’ve outlined above?

Thanks,
MB

MB May 19, 2009 at 4:23 am

Yet another question regarding your 2-day split; doesn’t it lead to overtraining of the biceps and (specially the) triceps…because these are being trained on successive days, and even more so if the 2-day split is done “back to back” for 4 consecutive days?

Many Thanks,
MB

Jonz June 30, 2009 at 3:40 am

Rusty,

I’m new to your site and i’ve been reading non stop for the past 2 days or so. I am currently caught in the “gym body” category for quite some time and recently took much time to hit more cardio to get leaner. Loads of ppl are sayin that i’m getting bigger – aint something I want coz i’m 5’11” and weighin in at about 185lbs and about 19% body fat mostly on the trunk.

I’ve just tried out your workout routine for the first time – to me it feels weird to churn out those low high intensity, controlled reps compared to the 8-12 reps i’ve been used to. I’ll keep this goin on for a month or so to test it out as your site has open my eyes to exactly what I’ve been goin after for so long. Hopefully i’ll be reaping off positive results from this.

Cheers for all the great write up.

fitness1st February 10, 2010 at 6:37 am

nice post!are manny pacquiao do this workout?are all boxer player do this?helpful topic.

Boxing Routine May 31, 2010 at 9:56 am

I agree. Among all athletes, I think boxers have some of the most impressive physiques.

carlos August 8, 2010 at 7:04 pm

Rusty,

Just wanted to let you know of the progress I’ve made over the last two months. I’ve lost 30lbs, down to 34″ jeans that are starting to feel loose around the waist, my strenght has greatly improved and I’m saving money on groceries!

I used to be in the military back in the day and was always a bit more fit than my non-military buddies. On our ten year reunion I was the only one who could still fit inside our class shirt.

Fast forward a couple of years and things had changed, I’m 5’9″and wal already up to 230lbs with a 37″-38″ waist. I was feeling like crap needless to say.

I made a comitment to get back into shapeon 6/6/10 and I’m chugging along nicely , next step is to get down to 190 and then re-evaluate where I go from there.

I’ve been thinking about trying this out, tell me what your think.

Mon
incline press 3×3
incline fly 3×3
db press 2×3
pull ups 2×3 add 5lbs every week
standing press 2×3

Wed
standing presse 3×3
db press 3×3
side lat 2×20
db rows 2×3
incline press 2×3

Fri
pull ups 3×3
rows 3×3
pull downs 2×20

thxs for everything!
Carlos
incline flyes 2×3
standing press 2×3

Each bodypart has a day where it is prioritized and the others have a lower volume. i would do strategic cardio on the three weight training and go for walks or 65-70% cardio on “off” days. EST would be doneon sundays and thursdays.

Joe C June 7, 2012 at 4:02 pm

If you want to build mass you do 6-8 reps (a former Mr. Universe says so), where do you get the idea that low reps doesn’t build mass? You need to do a little more research.

brian July 22, 2012 at 9:15 pm

Hello, my years of trial and error and being around “lifters” has taught me the word “bulky muscles” is just well….SILLY.See, you ever hear girls say ” I don’t wanna lift weights cause ill GET BULK muscles ??? Your silly for thinking muscles get bulky, when they simply ADD LEAN MUSCLE MASS, remember you will not wake up and look down and say to yourself DARN THOSE SQUATS GOT ME BULKY AND ALL I WANTED WAD MUSCLE TONE

sam July 26, 2012 at 5:52 pm

Hey Rusty,
I’m a soccer player and am not new to working out. Its just that im very inconsistent because i don’t see results like i want to. Anyways you mentioned that some athletes train their whole bodies everyday. I was trying to do a full body workout for three days but i want to know if i can do a full body workout every day(obviously it wont be intense). I want to workout in the mornings so i can do cardio/soccer in the afternoon with friends. What do you think? Also i know how you emphasize on toning so much, but i feel as though some of my muscles need to be a bit bigger.(ex i don’t have any back muscles but my chest is ok, i want bigger lats than my chest.) so is there a way to make all my other muscles stronger, while at the same time enlarging other desired muscles for a more proportional body?

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