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Extreme cardio as in HIIT. For me it was intense Spinning, Sprinting.
Probably other ways to get there. I did what fit my build and preferences. Came intuitively after much trial-error. Six pack was never a goal. The goal was low BF and high cardio capacity because one feels that benefit. I was thin before abs. It was weightlifting that made them.
1 to 2 days off a week aids in recovery. That is when your muscles grow from the weight training. Especially important if you're a drug free athlete. Training , nutrition and rest .
You need to learn different routines, 3 or 4 day splits training different muscle groups. Rest or cardio day in between cycles.
Example, this week I'm doing chest, shoulders day one, back, calves and abs day two. Arms, cardio day three. Legs, abs calves day four.
Learn to mix it up. Last 6 weeks I was doing 3 day split cycles. Chest , back day one. Shoulders , arms day two. Legs day four. Alternating calves, abs and cardio at end of work outs.
The sky's the limit. Do a routing for 5 to 6 weeks then change it. Throw in different exercises to keep muscles confused, high rep and low rep heavy workouts also help promote muscle growth.
Practice good form....always!
Use a spotter if you must. Or better yet, hook up with a reliable training partner....Push each other!
Bodybuilding.com has routines you can print out and instructional videos to help you learn proper form, technique etc.
1) at 5pm, eat dinner and then(after 30min) weight/strength workout
2) at 5pm, weight/strength workout and then dinner
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