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From the Coaches: Workouts & Tips

Craig Capurso and Karina Baymiller are here to help keep you on track and motivated. Both are Cellucor athletes,TEAM Bodybuilding.com athletes, and have won a Bodybuilding.com BodySpace Spokesmodel Search. Each week, male contestants will receive an email written by Craig, and female contestants will get an email written by Karina. The emails will include motivation, recipes, workout advice, and more. Check out each athlete's advice on working out.


Click to read Craig's workout advice.

Click to read Karina's workout advice.



Craig on Working Out ///

I recommend that people break my Fitness 360 program into two parts. During weeks 1-3, follow the program exactly as it is written. I built this program with no cardio in mind. However, I know this is a challenge so you can throw in cardio on any day you do not do Heavy Volume. I wrote a blog on Heavy Volume Training, and I posted the basics here as a must-read before starting any Heavy Volume sets:

Heavy Volume Training is my way of training with a constant heavy weight for a maximum amount of reps. The trick is finding the right weight and picking a total number of reps. I am also concerned with working that muscle hard enough to get that engorged, skin-expanding pump. When a muscle fiber fires in a lift, it is working at maximum output. The idea is to incorporate as many muscle fibers as possible when lifting in order to cause the body to actually repair those damaged or stressed muscle fibers.

When you undergo Heavy Volume Training, use a weight on your first set with which you will be able to perform 15 reps and can possibly man up to get 1 or 2 more, but never more than 20. It is very important that you are nearly at failure when completing the first set. Allow yourself around 3 minutes to recover before you start your next set, and make sure that all sets thereafter are at or near failure. I expect that it should take anywhere from 6-10 sets to complete this one exercise. I generally complete one giant set per workout day with a major muscle group.


Read More


Craig Capurso

Craig Capurso's Training Program

Cardio isn't the devil, nor is it some altar for ritualistic sacrifice. Craig uses boxing training techniques, which promote both heart health and power.




Karina on Working Out ///

My Fit 360 program is made to put on some serious muscle. To me, the more muscle I have and the stronger I am, the happier I am and the better I look. Muscle is sexy as hell! As women, we should NOT be afraid of lifting heavy and putting on some muscle. It's nearly impossible to get "big and bulky" unless you make that your mission in life. I promise that you won't wake up one morning and suddenly be jacked to the point of not being able to fit into any of your clothes or looking like a man. Building muscle happens over a LONG period of time and is easily adjustable. If you feel yourself putting on more muscle than you would like, lower your weight and increase your reps. It's that easy, ladies! I suggest you start the Challenge lifting heavier weight in the 8-12 rep range and adjust accordingly depending on your level of fitness. If you're a beginner, you should probably continue lifting heavy. If you are more advanced and you have a decent amount of muscle already, you can continue to lift heavy or you can switch to lighter weight and higher reps to maintain your current muscle mass.





You most definitely do not have to follow my Fit 360 …hey, it's not for everyone! I lift really heavy six days a week with minimal-to-no cardio (minus my warm-up). This is what I have found my body responds best to, but everyone is different. Make sure that whatever program you do choose to follow for the next six weeks, you stick with it. Consistency is key!




Karina Baymiller's Training Program

Karina Baymiller's Training Program

Just because she lost 50 pounds doesn't mean she's done! Karina's muscle-building training regimen is heavy, tough, and delivers killer results. Check it out!



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chloelusher

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chloelusher

This is going to be my go-to plan for days that I am not sure what to focus on.

Jun 14, 2013 12:47pm | report
 
thedirtycandyman

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thedirtycandyman

That dude's pretty jacked, so I think I'll take his advice.

Jun 14, 2013 6:00pm | report
 
TurboStef

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TurboStef

Karina, I love your workout tips! It's been quite a milestone for me transitioning over into "the boys" weight area, but I feel so much better now that I've done it! I've gotten past caring about anyone watching me and just get in my zone with my music and do my thing!

Jun 15, 2013 10:34am | report
 
LeanStateOfMind

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LeanStateOfMind

Looking forward to incorporating your training style for this 6 weeks Craig!

Jun 17, 2013 1:23am | report
 
MeganElaine2102

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MeganElaine2102

I am needing a good structure to my work outs at the gym I am all over the place where ever the spirit moves me its worked out but this will make me more stuctured and know okay this is what I am doing today ....

Jun 17, 2013 11:05am | report
 
baselage21

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baselage21

So the goal here is to shred fat and gain lean muscle. Whats everyone's favorite fat-burning cardio? Mine is interval training on either the elliptical, stationary bike, or treadmill. 2 minutes moderate intensity then 1 minute all out. Repeat cycle for 20-30 min

Jun 17, 2013 11:14am | report
 
Harvey94

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Harvey94

I don't do any cardio, other then skipping as a quick warm up. I use my fitness pal and lower my bodyfat percentage by reaching my macros with very high protein, and lower my daily caloric maintenance intake by 20 % and a little less after time. Don't wanna lose any muscle I earned during all that training.

Jun 21, 2013 6:59pm | report
pitapi

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pitapi

Soo, today was day one of my workout with Karina, I really liked it!

Jun 17, 2013 8:26pm | report
 
appybee8

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appybee8

Oh my Goodness! Guess I have a long way to go! Karina is a mean machine!!!

Jun 18, 2013 1:34pm | report
 
Ania30

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Ania30

Awesome advices! Thank you

Jun 23, 2013 8:23am | report
 
AKAwesome

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AKAwesome

Karina this workout is awesome. My workout partner and friend Sarah and I have followed it to the T (threw in one or two HIIT sessions when time allows).

We really love the Friday Leg Day. The Plyo's and us are in a Love Hate Relationship.

Our motto is "DO WHAT YOU HATE" and we are getting ripped!

Jun 26, 2013 2:53pm | report
 
derallen

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derallen

3 weeks down and it is time to go hard or go home!! Quitting is not an option. Good luck everybody!

Jul 7, 2013 3:33pm | report
 
Luv2BStrong

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Luv2BStrong

Thanks so much for all the useful tips on nutrition supplements and exercises. Most of all I love all the motivation you both provided.
I am well on my way to meeting my fitness goals. Thanks to both of you and all my body space friends.

Jul 15, 2013 6:17pm | report
 
FitWifeFunLife

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FitWifeFunLife

Karina! I love this way of training! It was time to change up, so incorporating your recommendation for a lighter and more reps! I really like lifting heavy though :) I love to encourage ladies that I see stretching themselves to try lifting in the gym...it is uncomfortable for someone just getting started. Move over boys!!!

Jul 15, 2013 8:49pm | report
 
bushr0d

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bushr0d

Great article. Thanks for the advice!

Jul 16, 2013 8:12am | report
 
bfreeman13

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bfreeman13

great advice I can not wait to try it

Jul 23, 2013 6:04am | report
 
livintocherish

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livintocherish

Ready for heavy!!!

Aug 3, 2013 12:44am | report
 
Showing 1 - 17 of 17 Comments


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