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BUFF DUDES 12 WEEK HOME and GYM blogger.com | Nutrients | Human Anatomy
Do you only have access to a pair of dumbbells? Then we've got you covered with the Buff Dudes Dumbbell blogger.com!. At 54 pages the blogger.com is your ultimate dumbbell workout guide.. The Buff Dudes blogger.com contains: 12 Week Dumbbell Only Plan split into 4 . Oct 11, · B U LK I N G B O OK Exercise is inherently strenuous and potentially dangerous. Consult your physician before starting any exercise program. BUFF DUDES are not responsible for injuries or health problems incurred as a result of exercise or related advice. Stay safe. Stay BUFF. At pages the CUTTING blogger.com covers everything from best foods to get lean, over 15 of our favorite recipes, our personal meal plans, mistakes to avoid, how we cut, mobility, stretching, a lengthy F.A.Q. and of course the 12 Week Cutting Plan itself. The Buff Dudes Cutting blogger.com contains sections on: What is a Cutting Plan?
Buff dudes cutting plan pdf free download
Consult your physician before starting any exercise program. Stay safe. Stay BUFF. Welcome to the B, buff dudes cutting plan pdf free download.
This workout program will consist of four phases, each phase lasting three weeks for a total of 12 weeks. Throughout the four phases youll be working on foundational building blocks, performance and the fine-tuning of your physique. Alternatively, weve also included a modified routine for those who prefer to work out in a commercial gym.
Using this modified routine the purchase of additional equipment wont be necessary and youll be using gym staples such as the Bench Press, Squat Rack and more. You Will Need Although simplicity is one of the foundations of this plan you will need a few tools in order to properly complete it. Not only that, but this equipment will be with you for many years to come as you progress on your B. That being said, youll want to focus on high fiber complex carbohydrates, maintaining a fair amount of protein and including healthy fats from nuts, coconut oil, salmon and more.
We typically consume around 2, calories a day in order to maintain our physiques. Remember: eat more calories, gain weight, buff dudes cutting plan pdf free download. Eat less calories, lose weight. Cardio Throughout this plan well be doing cardio immediately upon waking up for minutes days a week at a pace just fast enough to hold a conversation without running out of breath.
Typically well have 1 scoop of whey protein isolate before heading buff dudes cutting plan pdf free download for our morning walk. To find out your heart rate max subtract your age from For example, a 30 year olds max HR would be Keep in mind that this workout plan is high volume, high intensity so youll be getting a high amount of cardiovascular training during the workouts themselves.
If youre a hardgainer wed buff dudes cutting plan pdf free download cutting out the cardio and just sticking with the 12 Week Home Workout Plan itself. After waking your body up youll want to take a foam roller and begin to work on the body for about 5 minutes about 10 rolls per body part.
Just imagine youre giving yourself a mini massage. When you run into a particular spot that is tight, just hold the pressure of the foam roller until it releases. You can also incorporate dynamic warm-up exercises such as Jumping Jacks, Inchworm, and High Knee Walks as well, if you feel extra tight.
Spend about 5 minutes on your dynamic warm-up. Perform a movement that is the opposite of a crunch, meaning focus on the extension and the stretch of your vertebral column. Complete about 10 reps and roll up a few inches and repeat. Stretching Static stretching will be performed after every workout while the body and muscles are warm.
Think of the muscles like spaghetti if you try to bend them cold uncooked they will break but if you warm them up cook them theyll easily bend and be flexible, buff dudes cutting plan pdf free download. The benefits of stretching are increased flexibility and range of motion, buff dudes cutting plan pdf free download, increased blood flow to the muscles being stretched, decrease postural deficiencies due to tightness in various muscles, and decrease delayed onset muscle soreness DOMSdecrease pain in areas such as lower back, shoulder, knee etc.
Weve included some of our favorite stretches, but feel free to add any that will help to key in on certain trouble areas. Each static stretch will be held for 10 - 30 seconds with sets of 1 - 3 depending on which areas are the most tight.
This will focus on the hip flexors Psoas muscles. The tightness of this muscle is usually tied to lower back pain, so if you suffer from chronic lower back pain, this stretch will definitely help.
Get in the Lunge position and bring one knee to the floor. Keep your torso vertical as you slowly push your hip forward. You should feel the stretch in your inner hip and quad muscle.
As soon as you start to feel discomfort, stop and hold. This one will be focusing on the Pectoralis Major. The anterior muscles tend to get worked a lot throughout the week, and have a habit of being overly tight causing Upper Cross Syndrome. Introducing this stretch on a regular basis will help alleviate bad posture. Stand near a wall or pillar with your elbow bent and hand behind your head. Place your elbow onto the wall or pillar and slowly lean forward until you feel slight discomfort in the Buff dudes cutting plan pdf free download. This is a BIG muscle group and needs attention like any other.
Grab onto a pillar or anything that can act as a grip and slightly lean forward as you pull your hips back, creating a stretch in the Lat. The shoulder joint is the most mobile joint in the body, so youll need to make sure and take care of it, buff dudes cutting plan pdf free download. Not only do you want to keep the shoulder mobile, you also want to make sure and keep it flexible. Much like the Pectoralis Major; the Anterior Deltoid can cause Upper Cross Syndrome, so youll need to regularly introduce shoulder stretches to help with muscular imbalances and postural deficiencies.
This will focus on the flexors of the forearm. It should look like youre praying to the God of Gains. Keep your hands pressed tightly together as you bring them vertically down the body until your feel slight discomfort.
This will increase blood flow and decrease tightness in the flexors of the forearm. If you feel your forearms fatiguing before your biceps during biceps curls, this stretch might be the cure. Having an overly tight muscle in this case forearms will decrease blood flow and decrease the amount of lactic acid that is being flushed out of the muscle. This stretch is a great way to target those abdominals. Start in the pushup position and drop your hips to the floor while keeping your arms straight.
Arch the lower back and pull your chest upwards until you feel the stretch in your abdominal area. A lot of dudes and girls focus so much time into crunches, they forget that as the muscles get tighter, they shorten in length and start to pull your spine in an unnatural position; creating postural deficiencies. Work on the strength of the lower back and use the Cobra Stretch for a Buff Dudes approved posture. This will focus on the posterior muscles of the deltoid, buff dudes cutting plan pdf free download.
Bring one arm across your body and gently hug the arm inward to the body until you feel the stretch. Buff dudes cutting plan pdf free download might have to make slight adjustments to the angle to feel the full benefit.
Another BIG muscle group that needs your attention because of its involvement in so many movements in the gym as well as day to day activities. Having tight glutes can lead to the Piriformis effect of the Sciatic Nerve and in some cases causing Sciatica, which is the leading cause of lower back pain and includes symptoms such as a shooting pain down your leg due to the nerve being pinched by the tightness of your piriformis. This stretch will help alleviate tightness and decrease pressure put on the sciatic nerve.
Bring one leg in front of you with the knee bent, while the opposite leg straight behind you. Slowly sit into the leg that is in front until your feel a deep stretch and slight discomfort in the glute. Targeting on the Hamstrings and Lower Back muscles. The hamstrings help stabilize your knee joint, so you want to make sure theyre doing the job correctly.
If the hamstrings are too tight you could suffer from knee pain because of the shortening of tight muscles, pulling on joints in an irregular manner, decreased ROM and blood flow causing the destabilization of the knee. Keep your knees locked, feet flat and bend at the waist, reaching for the floor until your buff dudes cutting plan pdf free download the stretch in your lower back and hamstrings. This will help relieve tightness in the Erector Spinae muscles.
Sit on the floor and bring one knee up towards your chest and cross that foot over your leg that is straight out in front of you on the floor. Twist in the waist away from your leg, using the back of your arm to push against your raised leg, helping you rotate your torso. Make sure you feel this stretch in the muscle and not in the spine, buff dudes cutting plan pdf free download. Most dudes and girls are quad dominant and the quads are worked hard throughout the week inside the gym and out.
Tight quads with weak hamstrings can cause increased chances of ACL injury. Tight quads can also affect the hips and when not taken care of can cause anterior pelvic tilt and rounding of the lower back. Stand on one foot and bending at the knee with the opposite leg, bring the foot to your glute, grabbing it with continue on next page.
Stretching your hand and pulling into your glute till your feel the stretch and slight discomfort in the Quadricep. Extend both arms above your head and bend at the elbow with one, bringing the hand behind your head. With the other hand grab the elbow of the bent arm and apply inward and downward pressure until your feel the stretch in the Triceps Brachii. You know that old saying pain in the neck? Well neck pain is something that everyone wants to avoid and with these stretches youll be able to in a few easy steps.
First, gentle bring one ear to your shoulder by grabbing the top of your head and gently pulling downward, then switch to the next side. Bring your chin to your chest by grabbing the back of your head and gently pulling forward. Pull your head back, raising your chin in the air, and finally bring your chin to your shoulder on both sides.
With those steps out of the way we are now ready to begin the plan itself, which will begin with Phase 1. Here we go! PHASE 1 Well be concentrating on foundational lifts and keying in on any imbalances or issues that you might have to work on before moving on into phases 2, 3 and 4. Everyone has to learn to walk before they can run and that is exactly what phase 1 is meant for.
Even if you have been working out 5 days a week for several years, it is always a good idea to lower the intensity for a few weeks, increase the rest times between workouts giving your body more of a chance to recuperate and grow, almost like an active rest phase.
This phase will get you into the habit of working out; in the process teaching you the basics of foundational lifting and the education to find weak points and fix them. Starting off at 3 days a week and working the entire body each day, youll want to focus on scheduling not only your workouts but also your eating habits that fit your personal lifestyle. Try to reach close to failure at the end of the last rep in each set. This will push your strength limits and help you track your weight in each rep range.
Same applies for dips throughout the rest of the program. Note: In phase 1, try to decrease your rest times as each week passes. Example: Lets say you start out with 90 seconds rest between sets on the 1st week.
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Click to download the Buff Dude's 12 Week Home & Gym blogger.com! B.U.F.F. DUDES 12 WEEK HOME & GYM WORKOUT PLAN. BUFF DUDES CUTTING SAMPLE MEAL PLAN but feel free to add any that will help to key in on certain trouble areas. Each static stretch will be held for 10 - 30 seconds with sets of 1 - 3 depending on which areas are the most blogger.com: Vegetarian Recipes. Click here to download the free edition of the Buff Dudes Bulking Book and a sample bulking meal plan. The free condensed version of our Bulking Book. It's the 16 Page free blogger.com version of our 12 Week Plan. Click here to download! 12 Week Plan - Home & Gym Edition. December 11, 0 Comments. Buff Dude's 12 Week Plan 2nd. At pages the CUTTING BOOK covers everything from best foods to get lean, over 15 of our favorite recipes, our personal meal plans, mistakes to avoid, how we cut, mobility, stretching, a lengthy F.A.Q. and of course the 12 Week Cutting Plan itself. The Buff Dudes Cutting Book contains sections on: What is a Cutting Plan?
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