The world’s premier network for those seeking to share and discuss high-impact,high results, super practical information for the developmentof superiorphysical performance.
Results 1 to 7 of 7
Like Tree2Likes
  • 1 Post By ad5ly
  • 1 Post By AndrewR

Thread: Muscle Isolation Training

  1. #1
    wooly84 is offline Junior Member
    Join Date
    Mar 2014
    Posts
    3

    Default Muscle Isolation Training

    Hi guys, im new here and to kettlebell training. Im trying to get a hanle on the best way to train. My iet is clean an supplement intake is good. Im wanting to buil muscle and then shred own before a wedding abroad in 4 months.
    Any ideas on best iet/training methods? fasted first thing in morning or en of day Should i do abs one ay then shoulders next then back etc or should i be using compound exercises etc.
    Any ideas would be great

    Thank you

  2. #2
    ad5ly is offline Senior Member
    Join Date
    Nov 2008
    Posts
    4,607

    Default

    The wedding is 4 months away. If you need to lose BF/weight before the wedding its doable. Building muscle that anyone will notice or care about in 4 months is another matter. Unless you plan on being shirtless at the wedding I don't understand, or see the point for the rush to get ripped muscles just for a wedding. Reasons for meeting fitness goals like you ask for must be more substantial than just doing it for a wedding, or HS reunion etc...There is no "best way to train" for what you ask. I have read that a mediocre training plan consistanly executed on a regular basis - is better - than a far superior training plan executed hapazardly and inconsistantly. My sugestion:

    1. Warrior Diet
    2. Escalated Density Training (EDT) - or - Body Weight training
    3. Cardio 20-40 minutes 3-5 times per week. Make sure you sweat during cardio.

    Four months is not a long time - so you want a plan that is simple but will give results. Focus on Compound Lifts. Do the iso at the end of your session if you want to...Dennis

  3. #3
    Wolfeye is offline Senior Member
    Join Date
    Nov 2011
    Posts
    939

    Default

    Warrior Diet with natural food for weight (save your most of your food until the end of the day- maybe a light lunch before dinner). Fresh, unscrewed-around-with food steering more toward meat & plants than carbs. This burns fat during the day- while giving you energy & keeping you from running into that "crash" that you get after eating (plus keeps your insulin from running all day- not a good thing to have as a constant). The quality of the food is a huge factor (Nutrition & Physical Degeneration by Weston A. Price & Cure Tooth Decay by Ramiel Nagal are both good on that subject). If you're having this wedding abroad in Europe or Russia or somewhere else that they don't mangle the food, you'll probably notice a big difference.

    Compound exercises for working out (more functional & you can build muscle with it, too). Convict Conditioning (and there's articles on using that to build mass somewhere on this site) & The Forge by Sonny Puzikas are my top two. The last one isn't really a "bodybuilding" thing, but it's very functional & it definitely adds variety to your exercises. A big point is joint solidity, because your connective tissues getting injured causes a huge ability problem & if you get injured you won't be able to workout to gain that size you're after.

    Power to the People (by Pavel) is good, too. The Bear Program is what would be the mass-builder on that one.

  4. #4
    Ace83 is offline Senior Member
    Join Date
    Sep 2013
    Posts
    210

    Default Hire a personal trainer...

    Quote Originally Posted by wooly84 View Post
    Hi guys, im new here and to kettlebell training. Im trying to get a hanle on the best way to train. My iet is clean an supplement intake is good. Im wanting to buil muscle and then shred own before a wedding abroad in 4 months.
    Any ideas on best iet/training methods? fasted first thing in morning or en of day Should i do abs one ay then shoulders next then back etc or should i be using compound exercises etc.
    Any ideas would be great

    Thank you
    You should hire a personal trainer in your area that has had a lot of success with similar goals. If you want to use kettle bells to reach your goal, click on the instructor tab on the bar at the top of this page to find a RKC instructor in your area (you can also read reviews that their previous clients have posted about them).

    If you have the money, go this route. This is the fastest road to your goals.

    If funds are to tight, then listen to the guys above about diet and pick up Power to the People. Go to a gym and dead lift, bench press, and curl per the instructions.

    You could try using the kettle bell for your fitness goals on your own, but you said you are new to it. Without someone watching your form to start, its hard to say if and when it deteriorates. You need time to pick up any skill.

    Also, you should get checked by a doctor before starting, and run this advice by him.
    Last edited by Ace83; 03-08-2014 at 03:42 PM.

  5. #5
    ad5ly is offline Senior Member
    Join Date
    Nov 2008
    Posts
    4,607

    Default

    Good advise from Ace 83. I was just thumbing through my copy of PURPOSEFUL PRIMITIVE. What you ask for can be accomplished in 90 days. (3 months)

    1. DL, Bench Press, Squat, OH press with olympic barbells.
    2. 20-40 minute cardio that has sweating like a horse.
    3. Sound nutrition plan. Parrillo Diet, or Warrior Diet
    4. Mental focus and toughness.

    Key is to give 110% to all 4 ( strength, cardio, nutrition, mental focus)...I should have mentioned PP from the git-go but there it is. This book is a very good source for BODY TRANSFORMATION like nobodys business. Lift Oly bar - Pttp also simple but effective. Forget kbs for now. If you are new to kbs, the time it takes to develope solid technique will have you missing your 4 month window...Dennis
    Ace83 likes this.

  6. #6
    AndrewR is offline Senior Member
    Join Date
    Jan 2009
    Location
    Melbourne, Australia
    Posts
    1,328

    Default

    4 months is plenty of time. More than what many movie studios give stars to get ready for films. I've spent some time with Gym Jones people and have seen what they did for Henry Cavill, the cast of 300, and the new 300 movie in about the same time frame, so you can get in the best shape of your life in that time.

    Having said that, getting there will require gut busting work, and meticulous attention to diet. I second what Ace said - hire a trainer near you who is really good at body transformation work. Don't try to wing it on your own. If you've got the right guy in yoru corner it'll be far easier than you think.
    Ace83 likes this.

  7. #7
    RolandasPT4U is offline Junior Member
    Join Date
    Apr 2014
    Location
    London
    Posts
    13

    Default

    As the goal is improving the looks for wedding in 4 months, I would advice not to worry about body fat for now. Like that you could increase your kcal intake and achieve muscle build up that is more noticeable wearing shirt in comparison to the process when you chase both fat cut down and muscle build up simultaneously.

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •  
Free Course
Close