Getbig II ** Posts: 401 I love myself a lot. View Profile Email Personal Message (Online) Got the mentzer method to fitness book from library

Getbig II
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I love myself a lot.


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Got the mentzer method to fitness book from library
« on: Today at 05:35:30 PM »
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says 3 30min workout a week and cut calories

like wavelength +arthur jones

says carbs ok and balanced diet with slight caloric deficit from 12xbodyweight in calories makes fat go and workout with as little rest between sets give fitness



sounds awesome

workout breakin: 5 days a week for 1-4 weeks
warmup
12repx1set
squat
barbell2 hand row
pushup
barbell behind neck press
barbell curl
seated french curl w barbell
barbell shrug
barbell stiff leg deadlift
dumbell in each hand floor toe raise
situp
cooldown don't stop n flop or hit hot shower fast

first sequence 3 times a week no more that 30s between exercises
warmup
12repx1set
barbell lunge
2 dumbell toe raises off of a ledge or block
barbells row
stil leg barbell deadlift
barbell benchpress
behind neck press
curl
french curls
sit up
cooldown

second sequence
squat
toe raises
shrugs
upright rows
alternate db presses
db flys
alt db curl
lying barbell tricep extensions
leg raises

3rd
12repx1set unless indicated
6repx1 leg ex
squat
leg curl
leg press
bent arm pullover
underhand lat pull down
barbell row
shrugs
upright rows
db lateral standing
curls tricep extension
cooldown



He says to add the second squence after the first once you feel ready because cardio adaption need about 15min, and you will be able to do first in 10min if you rest 30s between sets.
The 1st or 2nd can be repeated as you get fit in 1 workout, even more than once, keeping 30min max workout time 3x a week. 30min should be all you can handle.
The 3rd can be added after 1+2 when you feel realy fit/have gym access.
You should lose fat ann gain strength constantly.