Click here to download the free edition of the Buff Dudes 12 Week Plan Want to follow along using our video series? Check out our YouTube Channel here. The original Buff Dudes 12 Week Plan. phase journey showcasing workout routines and exercise tutorials to get you BUFF! Downloadable 12 . Buff Dudes Cutting Book - A 12 Week Guide to Getting Lean · Buff Dudes Bulking Buff Dudes Dumbbell Plan. Buff Dudes Dumbbell Only 12 Week

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2. e m u l o v. WARNING Exercise is inherently strenuous and potentially dangerous. Consult your physician before starting any exercise program. BUFF DUDES. So, I'm 16 years old and have been getting into lifting the last 2 months. I now want to step up my game and move from my improvised home. BUFF DUDES 12 WEEK HOME and GYM - Google Drive.

You are on page 1of 8 Search inside document B. DUDES 12 WEEK PROGRAM Note: A lot of the exercises mainly the major compound exercises will stay the same throughout the program because of not only the great advantages these certain exercises will have in many different ways inside and outside of the gym but also its a great way to track your progression in gaining foundational strength. The main changes in the program will be the amount of exercises, sets, reps, and also weight in the changing weeks. Youll notice that every major compound movement will work in a pyramid scheme, going up in weight as you decrease the reps; this will promote not only the amount of muscle bers that are involved in the lift but also you will reap the benets of gaining strength due to the constant increase in weight. Also in the program you will notice that almost every isolation exercise will stay with the same rep range throughout the 3 4 sets.

You should feel the stretch in your inner hip and quad muscle. As soon as you start to feel discomfort, stop and hold. The anterior muscles tend to get worked a lot throughout the week, and have a habit of being overly tight causing Upper Cross Syndrome. 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 Pectoralis.

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. Not only do you want to keep the shoulder mobile, you also want to make sure and keep it flexible.

Forearm Stretch This will focus on the flexors of the forearm. 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.

| B.U.F.F. Dudes Bulking Book (.PDF VERSION)

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. Cobra Stretch This stretch is a great way to target those abdominals. 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. Rear Deltoid Stretch This will focus on the posterior muscles of the deltoid. Bring one arm across your body and gently hug the arm inward to the body until you feel the stretch.

You might have to make slight adjustments to the angle to feel the full benefit. 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. Keep your knees locked, feet flat and bend at the waist, reaching for the floor until your feel the stretch in your lower back and hamstrings. 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. Quad Stretch 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. Triceps Stretch Extend both arms above your head and bend at the elbow with one, bringing the hand behind your head.

For us moderation is the key. We never try to go so hardcore with our eating or workout routines that even one missed meal or workout will send our mindstate over the edge. What are Macros? Macros is short for macronutrients. Food is made up of Macros, which provide the calories our body uses for energy, growth, and other bodily functions. There are three macronutrients: protein growth , fat energy , and carbohydrates fuel and we need all three of these to survive.

While each of these macronutrients provides calories, the amount of calories that each one provides varies.

Carbohydrate provides 4 calories per gram. Protein provides 4 calories per gram. Fat provides 9 calories per gram. So if you were to download something in a store and on the nutritional label it said contains 20 grams of protein, 0 grams fat, 0 grams carbs it would contain 80 calories.

What are Micros? Micros is short for micronutrients.

In addition to Macros our bodies also require micros. Micronutrients include vitamins and minerals.

| B.U.F.F. Dudes Cutting Book (.PDF VERSION) - Buff Dudes

I want to try a diet with this plan. Which one is the best? Our suggestion would be to try one out, stick with it and see how it works for you.

You want something youre going to feel comfortable with for a long period of time. Dont torture yourself just to look good because chances are youll end up giving the diet up. With most diets you are bound to see results simply for the fact that you are now paying much closer attention to the calories you are putting into your body and are now following a plan as opposed to not tracking what you eat.

Before starting a diet we suggest grabbing a cheap notebook and taking a log of your eating activity for one week. This in itself may really surprise you and give you a great idea of the changes you need to make.

Are most of your calories coming from alcohol which contains 7 calories a gram and is not listed as a macro as they are not needed for the body to survive. This is viewed as an empty calorie or soft drinks? Are you consuming calories way over your recommend amount? If this sounds too hard we recommend downloading the phone app MyFitnessPal.

It helps keep track of your calories in an easy, effective manor. Something you need to keep in mind when logging your food is being honest with yourself. Just because youre not writing down youre having 5 soft drinks a day doesnt mean they dont exist. Be observant and honest with what youre consuming and make the decision you feel is best with yourself.

You dont need to cut out all food you feel is bad, just keep moderation in mind and make a note of the changes youd like to make to keep those calories under control. As we said before, were believers in moderation both in working out and eating right. We love both but try not to make an obsession out of either.

For us its about staying consistent. If we have a day we dont eat perfect we dont beat ourselves up over it but at the same time we dont give up. Slow and steady is what getting in shape is all about. Dont try and rush to see results and dont believe anyone if they try to tell you the secret of getting in shape either. Its going to take hard work and consistency. I see you snack throughout the day. Is that part of meal timing?

Should I be having small meals a day? Smaller meals work better for us personally, but its just that, a personal preference. If you feel best eating a certain number of meals a day and hit your daily calorie requirements in the process then absolutely feel free to do so. Do I need supplements to get into shape? Dont fall victim to the idea that you cant get big or in shape without the assistance of expensive supplements. Have you ever looked at the ingredient list of an expensive fat-burning supplement?

Chances are youre going to find caffeine or green tea as the main ingredients with a few other roots or seed ingredients thrown in for good measure. As we said above, hard work and consistency will always be the most important things.

Oftentimes youre led to believe that theres a secret to getting in shape and that secret is that companies make millions of dollars leading you to believe you cant find success unless you take their new and revolutionary pill or powder. Whey Protein: We try and consume about Typically we consume 50 grams of whey protein isolate immediately following our workouts.

Goes great in many recipes as well.

Protein Pancakes, Protein Cookies, etc. Creatine: 5 grams a day and for us usually taken in a flavored chewable form like grape or orange. Multi-Vitamin: Usually taken with breakfast or whenever convenient. BCAA: Consumed in flavored drink form during workouts. BCAAs are Branch Chain Amino Acids and will be used in the body for protein synthesis as well as reducing muscle catabolism during workouts.

Im Still Confused. Weve tried our best to line out our best practices and a few general plans in addition to our own eating routine. Unfortunately with our large subscriber base and the fact we provide these plans free of charge we cannot build individual routines for specific people.

12 Week Plan - Original Edition

Our advice would be as we said above to try out one of our general eating routines and begin to slowly re-design it based upon your unique needs. Dont feel like youre in a rush to get your perfect physique. These things take time and the slow and steady approach is the key to victory! In case of the feet it is where the foot leans inward.

The rotation of the arm where the palm faces down. In case of the feet it is where the foot leans outward.

| B.U.F.F. Dudes Bodyweight Book (.PDF VERSION)

Completing repetitions at a heavier weight until you reach failure and immediately dropping the weight to continue your repetitions until you reach failure again, and again. Racking is a common term for putting up your weight after youre finished.

Its common courtesy in the gym to rerack your weights once finished. CUTTING: When cutting or going on a cut the goal is to reduce your caloric intake or go into a calorie deficit in order to lose fat while retaining the optimal amount of muscle mass possible.


These 5 exercises barring the inability to perform due to injury should be a part of any Buff Dude or Grrrls arsenal. The metabolic breakdown of complex molecules muscle into simpler ones. Often achieved through weight training and proper eating. The opposite of Atrophy. As the muscles work harder, more and more ATP gets consumed and must be replaced in order for the muscle to keep moving. Taking rests between sets helps restore ATP levels. Washed-out feeling, tired, drained, lack of energy 2.

Sudden drop in performance 3.

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