Get Lean and Grow Muscle

  • Posted by a hidden member.
    Log in to view his profile

    Oct 18, 2011 1:14 AM GMT
    I work out 5 days a week with dumbbells at my house. I just started working out at the beginning of October. I'm looking to achieve a tighter and leaner core area while building mass every where else.

    Any tips that can help me achieve this goal? Thanks!
  • natertots

    Posts: 30

    Oct 18, 2011 3:29 AM GMT
    1. Train with a goal. Sounds like you've got a good idea of what your overall goal will be, but I'd encourage you to make it time-bound. There's a goal setting acronym, SMART, that works out really well for health related things... Specific, Measurable, Attainable, Realistic, and Time-Bound.. For each of these parts, be specific with how you plan on holding yourself accountable, and exactly what change you'll see by the end of your set time frame.

    2. Work to failure, and then beyond. No matter if you lift heavy (which I'd personally go for if you're trying to bulk up), or go lighter with more volume, lift with the intent to tire out every single fiber in each muscle so you can't squeeze out even one more rep at a certain weight. Then, pull a drop set out with a lighter weight and push yourself even harder. This will result in awesome results!

    3. Stay accountable. Tell other people that you're doing what you're doing, or hit up RJ for support. I use bodyspace on Bodybuilding.com as well as RJ for sticking to my guns and GSD.

    Fourth and final piece--there's no such thing as luck... hard work yields the results you want. They won't happen overnight, so keep your head down and lift like a sonovabitch!

    =Nate
  • Posted by a hidden member.
    Log in to view his profile

    Oct 18, 2011 3:37 AM GMT
    Rusty Moore has an awesome workout plan designed for just that. It's called "visual impact." It's split into 3 phases and works pretty darn well. If you stick with it, you'll see results in no time. Hope it helps!
  • Posted by a hidden member.
    Log in to view his profile

    Oct 18, 2011 7:43 AM GMT
    Start with core, focus on core,and everything else will fall into place. Its as if strength radiates out from the core. Do heavy squats to bulk up fast.
  • Posted by a hidden member.
    Log in to view his profile

    Oct 18, 2011 8:32 AM GMT
    Thanks for the beneficial responses. I hope they come in good use.