Comments on: Workout Plan for Men: Phase 2

By: Sam

Sam — Fri, 01 Oct 2010 18:17:00 +0000

That is awesome Joel, thanks for your positive feedback!

By: Sam

Sam — Mon, 03 May 2010 18:29:27 +0000

Hi Dan, you can do barbell curls standing, this will be pretty much close. Just remember to keep your abs tight and don’t swing!

By: Sam

Sam — Mon, 03 May 2010 18:29:00 +0000

Hi Dan, you can do barbell curls standing, this will be pretty much close. Just remember to keep your abs tight and don’t swing!

By: dan

dan — Sat, 01 May 2010 00:17:34 +0000

Hey sam! At my gym, I cannot do the preacher curl with barbell because i don’t have that stand to rest my arms on.
how else can I do a preacher curl, or what exercise would be the equivalent to it?

thanks! -Dan

By: dan

dan — Sat, 01 May 2010 00:17:00 +0000

Hey sam! At my gym, I cannot do the preacher curl with barbell because i don’t have that stand to rest my arms on.
how else can I do a preacher curl, or what exercise would be the equivalent to it?

thanks! -Dan

By: Sam

Sam — Mon, 26 Apr 2010 06:04:36 +0000

Hi Adam, you can increase you HIIT training to twice a week, but just make sure to go a little lighter in your workout the next day or take a rest day so you can give your muscles enough time to recover. Definitely recommend protein even when leaning out…you can however decrease the amount slightly (ex. if you’re having 2 protein shakes a day, decrease it to one).

By: Sam

Sam — Mon, 26 Apr 2010 06:04:00 +0000

By: Adam

Adam — Sun, 25 Apr 2010 13:20:05 +0000

ok, sorry in advance for asking more questions. but should I increase my cardio (HIIT) or stick with the once a week still? will taking my protein during the leaning phase still be advisable (in terms of burning fat as well)?

By: Adam

Adam — Sun, 25 Apr 2010 13:20:00 +0000

By: Sam

Sam — Thu, 22 Apr 2010 23:47:58 +0000

Hi Adam, for leaning phase I’d aim for 4-5 days of weight training a week with high reps and low weights, really concentrating on keeping form and having little rest between sets.

By: Sam

Sam — Thu, 22 Apr 2010 23:47:00 +0000

Hi Adam, for leaning phase I’d aim for 4-5 days of weight training a week with high reps and low weights, really concentrating on keeping form and having little rest between sets.

By: Adam

Adam — Thu, 22 Apr 2010 23:03:57 +0000

Hey Sam, great plan i have to say – coming into my last four weeks of muscle building now. Before moving onto the leaning and toning phase – could you give me a rough idea of how many sessions per week? whether to lower the number of weight sessions (cut them completely or just change them high reps, low weights) ? thanks in advance!

By: Adam

Adam — Thu, 22 Apr 2010 23:03:00 +0000

By: Sam

Sam — Fri, 16 Apr 2010 00:54:10 +0000

Hi Gover, definitely, this is great for a weight loss program for you. And yes, you can do the exercises in different order for sure…it’s great to add variety in that way!

By: Sam

Sam — Fri, 16 Apr 2010 00:54:00 +0000

Hi Gover, definitely, this is great for a weight loss program for you. And yes, you can do the exercises in different order for sure…it’s great to add variety in that way!

By: Grover

Grover — Wed, 14 Apr 2010 00:13:51 +0000

Hi Sam,

An amazing workout plan I must say, I just have a couple of questions though
I am a 210 pounder and I have really started hitting the gym in a big way, Would this aid in weight loss for me..Also, can the exercises in the routine be done in any order as sometimes equipment is not available readily in gym?

By: Grover

Grover — Wed, 14 Apr 2010 00:13:00 +0000

Hi Sam,

By: Sam

Sam — Thu, 01 Apr 2010 18:32:38 +0000

Hi Andrew, biking is not as calorie burning intensive but definitely the next best exercise for people with bad knees (aside from swimming of course!).

By: Sam

Sam — Thu, 01 Apr 2010 18:32:00 +0000

Hi Andrew, biking is not as calorie burning intensive but definitely the next best exercise for people with bad knees (aside from swimming of course!).

By: andrew

andrew — Thu, 01 Apr 2010 00:09:19 +0000

sam
i have a bad knee ( surgery three times) and it is very painful to run on treadmill is a stationary bike just as good or what do u think?

By: andrew

andrew — Thu, 01 Apr 2010 00:09:00 +0000

sam
i have a bad knee ( surgery three times) and it is very painful to run on treadmill is a stationary bike just as good or what do u think?

By: Sam

Sam — Tue, 23 Mar 2010 04:03:40 +0000

Walter I would highly recommend that you see a physiotherapist about this, I wouldn’t feel comfortable giving any recommendations without knowing exactly the problems you are facing. If you find a good physiotherapist he should give you exercises to strengthen your tendons and decrease your pain so it’ll definitely be worth it!

By: Sam

Sam — Tue, 23 Mar 2010 04:03:00 +0000

By: Walter Avant

Walter Avant — Mon, 22 Mar 2010 21:32:34 +0000

If i have a bad shoulder and it inhibits my lifting but i still want to work out and get bigger. Is there any suggestions or different workouts you could think of that would help me increase size and strength without hurting my shoulder even more?

By: Walter Avant

Walter Avant — Mon, 22 Mar 2010 21:32:00 +0000

By: Sam

Sam — Wed, 17 Mar 2010 16:58:23 +0000

Hi Adam, this workout plan is quite comprehensive. We’re going to build a very strong foundational core and some cardio will be included as cardio is always necessary to also allow us to take our weight lifting to another level. But you’ll see some very interesting phases. Your rate of progression should be about 5-10lbs every week or two. At this stage we want to focus more on your form and keeping your abs tight so don’t worry too much about the weights.

By: Sam

Sam — Wed, 17 Mar 2010 16:58:00 +0000

By: Adam

Adam — Wed, 17 Mar 2010 12:48:18 +0000

ahhhhh cool so the cardio will come later then also what rate of progression should i be looking at for this routine (in terms of weights)? cheers again

By: Adam

Adam — Wed, 17 Mar 2010 12:48:00 +0000

ahhhhh cool so the cardio will come later then also what rate of progression should i be looking at for this routine (in terms of weights)? cheers again

By: Sam

Sam — Tue, 16 Mar 2010 22:47:34 +0000

Hi Adam, the most successful do this – it’s called Periodization. For a certain period of time (generally about 6-8 weeks) you focus on building muscle mass, and then for a period after that you focus on leaning out and toning. Your body can’t do both at the same time very well so this method is what all the fitness competitors do.

By: Sam

Sam — Tue, 16 Mar 2010 22:47:00 +0000

By: Adam

Adam — Tue, 16 Mar 2010 09:35:46 +0000

Hey, this looks awesome cheers just i’ve been hearing conflicting views and was wondering whether you can give me some advice on it – i’m a skinny guy and don’t hold many unrealistic about that lol but i need to pack on abit of muscle (upper body) whilst lowering my body fat % to help define my abs – i’ve read that this is hard to do both at the same time – in time for summer ideally i’ve read lots of stuff from different sites – saying treadmilling and weight training can cancel each other out sometimes and minimise results :S

By: Adam

Adam — Tue, 16 Mar 2010 09:35:00 +0000

By: Sam

Sam — Fri, 12 Mar 2010 18:53:05 +0000

Hi Andrew, try and manipulate the exercises to just use your bodyweight and dumbbells, but I will definitely keep this into consideration and try and offer alternatives for guys like you! Thanks for the feedback!

By: Sam

Sam — Fri, 12 Mar 2010 18:53:00 +0000

By: Andrew Mondia

Andrew Mondia — Fri, 12 Mar 2010 08:48:01 +0000

What about for those that don’t workout out at the gym. Cause looks like this is for mostly gym goers. I currently am not able to go to gym but would if I could so right need to stick to natural routines. Do have some small dumbbells.

By: Andrew Mondia

Andrew Mondia — Fri, 12 Mar 2010 08:48:00 +0000