How To Build Body Like Ryan Reynolds? Как да се изгради тялото като Райън Рейнолдс?

Holy Protein Shake. Св. Протеин се разклати. That last photo, looks like he has only 3-5% body fat. Тази последната снимка, изглежда той е само 3/5% мазнини тялото. His delts really shrunk the most. Неговата delts наистина намаляла най-много.

great tips.. много полезни съвети .. ;-) ;-)

Wow, so thats how he did it. Уау, така че този как го е направил. I couldn't believe the first time i saw him in Blade Trinity, wondered if it was really the same guy from 2 guys, a girl and a pizza place and Van Wilder Аз не можех да повярвам, на първо време аз го видях в Блейд Троица, Чудех се дали това е наистина един и същ човек от 2 момчета, едно момиче и една пицария и Van Wilder

nice tips and nice abs. Ница съвети и приятен Abs.

One thing about abs, does one with flabby stomach, have to keep doing the abs exercise and do cardio to slowly reduce the fat and only this way will help? Едно нещо, за ABS, е един с слаб стомах, трябва да не правиш на ССБ правя кардио упражнения и бавно намаляване на мазнините и само по този начин ще помогне?

I have not had much weight training lately, apart from doing body combat and the light sit up and push up during the conditioning track. Аз не съм имал голяма тежест за обучение в последно време, освен това тялото борба и светлината седи и водят до повишаване на време с песен. I lost weight mostly on my arms, but abs wise its less. Отслабнах най-вече на ръцете ми, но корема си мъдър по-малко.

I did body combat minimum 3 times a week and can be up to 5 times max a week. Направих орган борба с минимум 3 пъти седмично и може да бъде до 5 пъти повече в седмицата. The other days are rest day, and 1 day for swimming. Другите дни са почивен ден, и 1 ден за плуване.

Combat: mon, wed, sat OR mon, wed, fri, sat, sun. Combat: пн, ср, съб ИЛИ пн, ср, Пт, Сб, нд
swim: thursday плувам: четвъртък
tuesday: break Вторник: почивка

So far I only able to maintain my weight and my waist size is slowly decreasing. Досега съм само в състояние да поддържа теглото си и кръста ми размер е бавно намалява. But the fat in stomach and waist at the back has gone nowhere. Но мазнините в корема и кръста на гърба е отишло никъде.

Any tips? Кой да е пийнал? :) Thanks. :) Благодаря.

umm, great inspiration! Umm, голямо вдъхновение! i have been working out for some time, but haven't been pushing myself.. Аз работя вън за известно време, но не са били бутане себе си ..

tks for sharing. TKS за споделяне.

=) =)

Great tips MUN, thanks. Голям пийнал Мун, благодаря. He still looks hot either ways bulky build or slimmer look :). Той все още изглежда горещо или начини обемисти изграждане или тънък гледам:). Any girl you can think of and show us her tips too? Всяко момиче, можеш да мислиш и да ни покаже съвети си прекалено?

Madonna mama! Мадона мама! wow larger than life eh? уау по-голям от живота нали? Great! Велик! I am looking forward to read about her Mun, amazing body at her age, I also think its due to her diet as well find out the lot for us please, thanks Mun. Очаквам с нетърпение да прочетете за нея Мун, невероятно тяло на нейната възраст, аз също мисля си дължи на диетата си, както и разберете много за нас, моля, благодаря Мун.

Hi Mun, Здравейте Мун,

Thanks. Благодарности. So, perhaps I should add 2-3 sessions of weight training on other days when I do not do Body Combat classes? Така че, може би аз трябва да добави 2/3 сесии на тегло обучение в други дни, когато не правя масаж борба с класове?

Mon, wed, sat, sun – body combat Пн, ср, съб, слънце - тяло борба
Tues, thurs, fri – weight (+swim on thurs) Вт, чт, пт - тегло (+ плува чт)

Hope to loose more weight and tone up better. Надявам се да развържа по-голяма тежест и тон по-добре. Keep up the good job. Продължавайте с добрата работа.

I wonder: Where did you get this information? Чудя се: Откъде получихте тази информация? And also, do you happen to know his before and after stats? И също така, да ти се случи ли си преди и след статистика? Because I typed the diet info into fitday, and he was obviously eating less calories than he was burning. Защото аз въвели диета информация в fitday, и той е очевидно яде по-малко калории, отколкото той гореше. So, in my opinion he must have lost at least some weight doing that program. Така че, по мое мнение, той трябва да са загубили най-малко тегло около това, че програмата.

Hey Surfnux, Ей Surfnux,

In the past I used to do aerobic training 6-7 times a week, and found my fat % (I use a fat % scale) was not shifting. В миналото съм използван към правя аеробни обучение 6/7 пъти в седмицата, и намерих% мазнини (използвам мазнини мащаб%) не е пренасочване. I tried this for nearly 1 year. Опитах това в продължение на почти 1 година.

When I switched completely to weights workouts (5 times a week), my fat % dropped and has stayed that way – it worked : ) Когато аз преминах изцяло на тежести тренировки (5 пъти седмично), моята% мазнини спада и е останало по този начин - тя работи:)

Of course, you can try a mix between the two, but I just went straight for the weights. Разбира се, можете да опитате комбинация между двете, но аз просто отиде направо за тежести.

And Mun, I agree with your no carbs after 8pm. И Мун, съгласен съм с вашите не въглехидрати след 8pm. I have always noticed that if I don't have a carb snack after dinner, that my fat % is easy to control with exercise. Аз винаги съм забелязал, че ако не разполагате с лека закуска въглехидрати след вечеря, че моята% мазнини е лесно да се контролира с упражнения. So everyone, take notice of this tip : ) Така че всеки, обръщам внимание на този съвет:)

when you eat so much eeg i believe everypeople can like Ryan Reynolds. , когато ядете толкова много EEG аз вярвам everypeople може като Райън Рейнолдс. am i wrong? Аз съм наред?

and don't forget, most importantly the cycle of deca! и не забравяйте, най-важното на цикъла на деца!

“He lifted heavy weight to build the mass. "Вдигна тежки тегло за изграждане на масата. Therefore, it is the typical 8 to 12 repetitions per set.” Следователно, това е типичен 8 до 12 повторения на стаята. "

You're kidding right? Шегуваш се нали? Heavy weights is not 8 to 12 reps. Тежки теглото не е от 8 до 12 повторения. Heavy weights is 5 reps or less. Големи тежести е 5 повторения или по-малко. It's a shame people think they're going “heavy” doing 3-4 sets of 10 reps. Това е срамота хора мислят, те ще "тежки" прави 3/4 комплекти от по 10 повторения. Go HEAVY and do 5 sets of 5 reps. Отиди тежки и 5 се определя от 5 повторения. If you haven't done it before, you'll be amazed how much faster your muscles grow. Ако не сте го и преди, ще бъдете изумени колко бързо мускулите ви растат.

Sorry Frank, 8-12 reps is the best amount to build bulk muscle mass. За съжаление Франк, 8-12 повторения е най-добрата сума за изграждане на насипни на мускулната маса. Doing less reps than that is best for building STRENGTH, not mass. Правейки по-малко повторения, отколкото, че е най-подходяща за изграждане на сила, не масата. The other very important thing, of course, is mixing up your workout routine every few weeks and doing different exercises at different tempos. Другите много важно нещо, разбира се, е смесването си рутинна тренировка на всеки няколко седмици и прави различни упражнения по различно темпо.

A stronger muscle = a bigger muscle. По-силен мускул = по-голям мускул. You're perpetuating a standard myth about weightlifting, except you actually have the myth backwards. Вие сте се запазят стандартен мит за вдигане на тежести, освен вас действително има мит назад. The myth goes that higher reps and lower weight will help build definition and lower reps and higher weights will build mass. Митът, че отива по-високи повторения и по-ниско тегло, ще помогне за изграждане на дефиниция и по-ниски повторения и по-високи тегла ще изгради маса. The fact is that heavy weights, the kind that requires fewer reps because it's not physically possible for you to do that much weight at 8-12 reps, will build strength and size (which should be obvious because if your muscles are getting stronger, they're getting bigger). Факт е, че големи тежести, от онзи тип, който изисква по-малко повторения, защото не е физически възможно, за да направите това тегло, най-много 8-12 повторения, ще изгради съдържание и размер (което би трябвало да е очевидно, защото ако мускулите ви стават силни, те "отново стават по-големи). Definition is added by reducing your body fat. Определение се добавя чрез намаляване на мазнините в тялото си. Higher reps that you are recommending are better for muscle endurance. Висше повторения, че сте се препоръчва по-добре и за мускулната издръжливост. So I stand by what I said (and 15 years of experience), if you want to get big and strong, go HEAVY. Така че стоя с това, което казах (и 15 години опит), ако искате да получите голям и силен, отидете тежък.

“A stronger muscle = a bigger muscle.” "По-силен мускул = по-голям мускул."

My stats say otherwise. Моята статистика кажа по друг начин. I'm “scrawny”, I'm significantly stronger than 2 months ago when I started according to written down stats of what I could do then and what I can do now and my measurements. Аз съм "мършав", аз съм значително по-силна от преди 2 месеца, когато започнах според записано статистика за това какво мога да направя това и това, което мога да направя сега и моите измервания. Some area's have gotten bigger, some have gotten smaller. Някои от района са придобили по-големи, някои са придобили по-малък. In general I can lift twice the weight I was capable of lifting when I started, which has not translated into an increase in size in a few area's По принцип, може да отмени двойното тегло бях в състояние да повдигане, когато започнах, която не е преведена на увеличение в размер на няколко района

hey there, ive been working out for almost a year now. Ей там, Ive работи се за почти една година. i've gained muscle as i was comparing previous photos to the recent one. Аз бях опит мускул като бях сравняване на предишните снимки в последните един. however, my arms doesnt look defined at all. Въпреки това, ръцете ми doesn't изглежда са определени на всички. especially my delts, it looks as if ive bigger biceps and tricpes compared to my delts.is this due to my eating plan or my workout plan? особено ми delts, тя изглежда като че ли Ive по-голям бицепс и tricpes в сравнение с моя delts.is това поради яденето ми план или моя план тренировка? any advice pls? Pls ли съвет?

whatever moron thinks that the heavier you lift is when you gain more muscle your ignorant of that which you speak… hypertrophy phase which is 8-12 reps is the phase in which you gain the most muscle. идиот каквото мисли, че по-тежката вдигнете е, когато получат повече мускулна невеж си на това, което ви говоря ... хипертрофия фаза, която е 8-12 повторения е фазата, в която спечели най-мускул. 4 to 6 is for strength gains… not mass and or muscle gains retard От 4 до 6 не е за сила печалби ... маса и печалби или мускулни кретен
go ahead google it… youll feel like you should…stupid давай го Google ... Youll чувството, че трябва ... глупав

and again ryan put on weight took creatine ate right blah blah blah but as far as toning reducing the carbs, same 1g/pr lb. (protein) and doing reps of 12- 20 which will show definition, taking a low strength fat burner then whenever you plan to show the results take a diaretic everyday for a week because this alters the bodies water concentration in certain areas… again showing even more definition … Ryan took diaretics the whole week of the movie shoot so obviously they work well Райън и отново пуснати на тегло се креатин изяде правото бла бла бла, но доколкото е тонизиращо намаляване на въглехидратите, същото 1g/pr lb. (белтък) и прави повторения от 12 - 20, които ще покажат определение, като с ниско съдържание на мазнини горелка тогава всеки път, когато имате намерение да покаже резултатите вземе diaretic ежедневието за една седмица, защото това променя водни концентрация в определени области ... отново показва още по дефиниция ... Райън се diaretics цялата седмица на филма стрелям толкова очевидно те работят добре

Here you go, particularly pay attention to myth #1. Заповядай, обръща специално внимание на мит # 1. Don't know who Chad Waterbury is? Не знам кой е Чад Waterbury? Didn't think so… google him. Не мисля така ... му Google. Check out his credentials. Напускане на неговите пълномощия. What are yours? Какви са твоите?

http://www.t-nation.com/readArticle.do?id=459889 http://www.t-nation.com/readArticle.do?id=459889

And you think 20 reps is what makes definition? И мислиш, че 20 повторения е това, което прави определение? Wrong. Грешен. Losing fat… that's what makes definition. Загубата на мазнини ... това прави определение.

Oh, and you might want to refrain from the name calling. О, и вие може да искате да се въздържат от името обажда. It doesn't make anyone sound intelligent. Той не прави всеки интелигентен звук.

im not taking sides, but frank if you look at the reference from the page you list youll see that its from 1993…and if you know anything about the gym and health you would know it the information on it is always changing IM не като страни, но откровен ако погледнете позоваването на страницата ви списък ще виждате, че от 1993 ... и ако знаете нещо за фитнес и здраве бихте го знаете информацията за това е винаги променя

so im going to agree with lance paul and kw IM така ще се съглася с копие Павел и kw

The reference you're looking at was for myth #3. Позоваването виждате е мит за # 3. The article was posted on 10/10/02. В статията е публикуван на 10.10.02. See Виждам http://www.t-nation.com/newchives.jsp?y=2002 http://www.t-nation.com/newchives.jsp?y=2002 . . And the myths are still valid today. А митовете са все още валидни и днес.

Ever seen the guys on “World's Strongest Man”? Виждал момчетата на "силният човек света"? They're HUGE. Те са огромни. We're talking 300+ pounds on some of them. Ние говорим 300 + килограма на някои от тях. Have a look at them: Да погледнем в тях: http://images.google.com/images?hl=en&q=world%27s+strongest+man&btnG=Search+Images&gbv=2 http://images.google.com/images?hl=en&q=world% 27s + + силен мъж & btnG = Търсене + Снимки & gbv = 2 . . Obviously, they lift for strength. Очевидно е, че те лифт за здравина. According to the people here, they shouldn't be that muscular, just strong. Според хората тук, те не трябва да бъде, че мускулите, просто силен.

well honestly at this point im looking to get more strength out of my muscles and less mass because frankly im 15 and since iv started working out my arms have gotten huge but i cant really bench as much as you think i would be able to и честно в този момент IM гледам да получа повече съдържание от мускулите ми и по-малка маса, защото откровено IM 15 и от IV започва работа ми ръце са придобили огромен, но аз арго наистина пейка колкото си мисля, че ще бъде в състояние да

I don't know about any references. Аз не знам за всички препратки. I used to do 12-15 reps, it got me strong, but my muscles were not increasing in size. АЗ използван към правя 12-15 повторения, той ме силен, но мускулите ми не се увеличават размера си. I moved to 8 reps and I got bigger. Аз се мести в 8 повторения и аз имам по-голям. That's from personal experience. Това е от личен опит.

I'm going to believe the first person that posts a photo of his body (with or without face). Отивам да вярвам, че първият човек, че форума снимка на тялото си (с или без лице). Armchair commenting is no use.. Фотьойл коментира не е употреба ..

Hey guys…this is really urgent. Хей момчета ... това е наистина спешно. im in need of a good delts workout. IM които се нуждаят от добра тренировка delts. i still do not see splits on my arms or in other words great definition with size.. Аз все още не виждам разделя на ръцете ми или с други думи, голяма разделителна способност с размер .. any workout comments? всяка тренировка коментари? do help me out.. да ми помогне .. thanks peeps !! надниквам благодаря!

What about cardio? Какво за кардио? If I follow this workout and diet plan should I do a lot of cardio now or should I wait until the trim down stage? Ако следвате този план за тренировка и диета трябва да направя много сърдечно сега или трябва да чакам, докато подреден определени етап?

I think cardio is good for being over all healthy and fit, but its really no way to loose weight Мисля, че е добро за кардио е над всички здрави и годни, но наистина няма начин да хлабав тегло

If you want to loose weight then you have to do it in a way that you burn more calories than you intake and you have to find a way to speed up your metabolism. Ако искате да хлабав тегло тогава ще трябва да го направим по начин, който ти горят повече калории, отколкото сте прием и трябва да намерят начин за ускоряване на метаболизма ви. you can do this buy weight training. Можете да направите това купуват обучение тегло. when you work out initially you dont burn many calories, but it has an after affect of burning calories that lasts for hours. когато се разработват първоначално сте Dont горят много калории, но има и след ефект от изгарянето калории, който трае с часове. not only that it creates more muscle and each extra pound of muscle you gain your body burns an extra 50 calories a day. не само, че тя създава повече мускули и всеки допълнителен килограм мускули на тялото ти получи изгаряния допълнително 50 калории на ден.

i learned all this from reading a book called the abs diet Научих всичко това от четене на книга, наречена на ССБ диета
this book really shouldn't be called a diet book because it tells you how your body works and how/why things are bad for you and tells you how to loose weight and get healthier. тази книга наистина не трябва да се нарича диета книга, защото тя ви казва как тялото ви работи и как / защо нещата са лоши за вас и ви казва как да хлабав тегло и да получите по-здравословни. and yes i know i sound like im endorsing the book but it really is a good piece of literature to read none the less. и да знам, че звучи като IM одобряване на книга, но това наистина е добро парче на литературата да се чете все по-малко.

Hi Frank, KW & others Здравейте Франк, KW & други

I just stumbled over this blog and couldn't help but comment. Току-що попаднали върху този блог и не може да помогне, но коментар.
You all have good arguments (and very entertaining). Вие всички са добри аргументи (и много забавни). So I thought i'd include mine. Така си мислех аз искам да включват мината. MUSCLES CANNOT COUNT! Мускулатура може да не се броят! so (depending what you want to achieve) the heavier you lift the less reps you will be able to complete, therefore the muscles will grow acordingly, ie heavier weights= less reps and your muscles will grow to acomidate to the amount of weight being lifted. така че (в зависимост от това, което искате да постигнете) по-тежката вдигнете по-малко повторения ще бъдете в състояние да завърши, поради което мускулите растат съответно, т.е. големи тежести = по-малко повторения и мускулите ви ще нарасне до acomidate в размер на тегло се отменя . this works both ways, lighter weights= more reps and smaller muscle growth. това работи в двете посоки, по-леки тежести = повече повторения и по-малки мускулния растеж. As for definition this is entirely up to the amount of body fat you have on your body. Що се отнася до това определение е напълно до размера на мастната тъкан, която сте тялото си. Personally I would rather lift heavy weights 8-10 reps, once I hit 10 reps I know it's time to increase the weight. Лично аз скоро ще лифт големи тежести 8/10 повторения, след като ударих 10 повторения Знам, че е време за увеличаване на теглото. You could use the 5 rep max, but don't you think if you were lifting the same weight and doing 8-10 reps you would be much stronger? Може да се използва не повече от 5 представител, но не мислите ли, ако ти беше вдигането на едно и също тегло и правиш 8/10 повторения ви ще бъде много по-силен? It may take a little longer to get there but the results I think would be much better. Това може да отнеме малко повече време да отида там, но резултатите Мисля, че ще бъде много по-добре. Let me know your thoughts. Нека мислите си.

Happy lifting! Честит повдигане!

Hey some guy, Ей някой човек,

Thanks for your 2 cents. Благодарим ви за 2 цента. But Frank and KW seems as adamant of their answers as you are. Но Франк и KW изглежда като твърдо на техните отговори, както и да сте. There surely has to be a difference between heavy weights/low reps and lights weights/high reps. Там със сигурност трябва да е разликата между големи тежести / малко повторения и осветление тежести / високи повторения. But of course some exercise is better than no exercise. Но, разбира се някои упражнение е по-добре, отколкото не упражнение. The original question is, which is the best method for getting stronger and which is better for growing mass. Оригиналът е въпрос, който е най-добрият метод за получаване, който е по-силна и по-добре за отглеждане на маса.

In any case, like I said.. Във всеки случай, както казах .. all these armchair postulations have no more credibility than 2 ah peks talking in a kopitiam, unless anyone has followed one method and can post their photo to prove it! всички тези фотьойл postulations са не по-голямо доверие от 2 ах peks говори в kopitiam, освен ако някой е следвал един метод, и могат да изпратят снимката, за да го докажа! :D : D

wait..i dont get his breakfast thing. чакам .. Dont да получа нещо си закуска. do we mix all that or what? Имаме всичко, което смесва или какво?

Syke: You can, but don't have to. Syke: Може, но не се наложи. Can lightly cook the eggs in a pan, then have the almond butter & oatmeal separate. Може леко готвене на яйца в тиган, след това имат бадем масло & овесена каша се разделят. Or can mix the egg into oatmeal also. Или могат да се смесват яйцето в овесена каша също. Both ways are pretty bland though. И двата начина са доста скучно все пак. Usually I add a teaspoon of sugar, or some banana on top. Обикновено добавя чаена лъжичка захар, или някой банан отгоре.

Did he do abs every single day before every workout? Той успя ли ССБ всеки един ден преди всяка тренировка? That's what I got from it anyways. Това е, което имам от нея във всеки случай. Anyone know? Някой знае ли?

hey can any 1 suggest me how 2 increase height? Хей мога кой да е 1 ми показват как 2 увеличаване височината?
my mom is 5 ft 6 inches dad is 5 ft 9 inches im jut 5 ft 8 inches n im 19 yrs old.. майка ми е 5 фута 6 инча баща е 5 фута 9 инча IM издавам 5 фута 8 инча н IM 19 год. ..
pls suggest me some effective measures 2 increase my height.suggest me a diet as well som workouts…. Pls ми предложа някои ефективни мерки за 2 увеличение ми ме height.suggest диета, както и Som тренировки ....

Ok i just did a home body fat % test and it said i have 7% body fat, now i have about an inch or 2 of fat on my stomach and a lil layer of fat on my pecks, i weight 182, have a weist size of 33 inches and hip size or 34 inches, fore arm of 12 inches and a wrist of 7 inches. Добре аз просто е дом телесните мазнини тест% и тя каза, че има 7% мазнини тялото, сега аз имам около един инч или 2 на мазнини по корема ми и Лил слой от мастна тъкан в моя pecks, и тегло 182, имат weist размер от 33 инча и хип размер или 34 инча, на преден план на ръката 12 инча и китка от 7 инча. is this accurate, becuase i want to get a 6 pack and a defined chest as soon as possible това е точна, защото аз искам да получи 6 Pack и определен в гърдите възможно най-скоро

Please, and suggestions? Моля, и предложения?

Mun seems to be missing.. Мун изглежда да липсва .. or ignoring the comments aahahahaha или игнориране на коментари aahahahaha

Dere: 7%?? Дере: 7%? That's very low. Това е много ниска. You have almost the same fat percentage as Michael Jordan. Имате почти същия процент мазнини като Майкъл Джордан. You should not have a layer of fat on your chest if that's accurate. Вие не трябва да имат слой от мастна тъкан в гърдите си, ако това е точна. Normal males have maybe 10-15% fat. Нормална мъже са може би 10-15% мазнини. Females have 15-20% fat. Жени има 15-20% мазнини. Right now, according to my basic scale, I have 20% fat :( So I have 1-2″ of fat around my waist :( Точно сега, според моето основния мащаб, имам 20% мазнини: (Така че имам 1-2 "на мазнини около кръста ми: (

I'm guessing your fat percentage is around 15-20%. Аз съм се познае ви мазнини процент е около 15-20%.

The only accurate way to measure is in a lab where they immerse you in a tank of water. Единственият точен начин за измерване е в лабораторията, където те да ви потопи в резервоар с вода. All other methods is only an approximation. Всички други методи, е само приблизителна. How did you measure yours? Как се мярка твоите?

In any case, you don't have to worry about the fat percentage.. Във всеки случай, не е нужно да се притеснявате за мазнини .. If like me you don't have a six-pack yet.. Ако като мен не са от шест пакет все още .. you're not there! не сте там! :D Up your gym time, watch your diet. : D си фитнес време, гледане на вашата диета. And if you get there before I do, lemme know how :D А ако отида там, преди да го направя, Lemme знам как: D

hey guys, does this mean that we shud be doing abs everyday (on workout days of course) ?? Хей момчета, това означава, че ние shud да правят ежедневни корема (на тренировка ден разбира се)? and also bout the intake of carbs. , а също и кажеш на приема на въглехидрати. if im looking to build muscle mass and have a lean body, carb intake shud be alot or less? IM, ако искат да изградят и мускулна маса и да имат стройна структура, въглехидрати прием shud бъде много или малко? i mean im eating like 120g of protein a day which i think is sufficient. Искам да кажа IM хранене като 120 грама протеини на ден, което мисля, е достатъчно. do gimme some comment here please. да Gimme Some коментар тук моля. thanks much. Благодаря много.

Mun, Мун,
Just thought you should know, I've linked this entry on my blog. Само че вие трябва да знаете, аз бях свързан този пост в моя блог. Thought it was very interesting and I've made it an official goal of mine to try and accomplish something similar. Помислих, че е много интересен и аз го направи официална цел на мината да се опита да постигне нещо подобно.

_HC _HC

I'm lacking that kind of discipline right now. Аз съм липсва този вид дисциплина точно сега. I've really hit a rut in my workout. Аз бях наистина удари коловоз в моята тренировка. I need to find a workout partner and get serious about improving my physique. Трябва да се намери партньор и да получите сериозна тренировка за подобряване на моята физика. I'll start tomorrow, maybe. Аз ще започнат утре, може би. Just kidding. Просто се шегувам. Great post. Велик пост.

I just want to say i think FRANK is right when it comes to building mass with high weight low reps. Аз просто искам да кажа, че Франк е прав, когато става дума за изграждане на маса с високо тегло малко повторения. it just makes sense. тя просто има смисъл. plus everything ive read about it says FRANK is right so its just not my opinion. плюс всичко, което чете Ive за това, казва Франк е прав така си не само моето мнение. That article frank gave was a perfect example, ive heard numerous times of olympic athletes doing high reps low weight! Тази статия дава откровен е перфектен пример, Ive чул много пъти на олимпийски атлети прави високи повторения ниско тегло! so they dont gain any size, so they can stay in there weight division. , така че те Dont печалба независимо от размера, така че те могат да останат там тегло разделение. Dont let those guys bother you man they are just ignorant. Dont нека тези момчета притеснява човек, те са само невежи. They want to look like they are the body builder experts when in fact they dont know anything and are probably 5′ 5″ 130 lbs <-exageration Те искат да изглеждат като те са експерти орган строител, когато в действителност те Не знам нищо и вероятно са 5 '5 "130 Д-Р <-exageration

Okay, this is getting out of hand and putting the wrong ideas into people's heads. Добре, това е да се измъкнем от ръка и поставянето на неправилно идеи в главите на хората. First of all, Frank is only half right… as well as everyone else being half right. На първо място, Франк е само половината право ... както и всички останали е дясна половина. Everyone's body is different and will respond to different things, including different reps. Всеки орган е различна и ще отговори на различни неща, включително различни повторения. If you were to work out heavy to where you are only able to muster out 5 reps every single week… your body would quickly adjust to this and you would hit a plateau where you are hitting the same weight, thinking you are getting stronger. Ако ви се налага да работят на тежки до мястото, където са в състояние да уволнявам 5 повторения всяка седмица ... тялото бързо ще се приспособи към това и ще удари едно плато, където се удря със същото тегло, мислиш, че стават по-силни. The fact is… you need to change it up. Факт е, ... трябва да го промените нагоре. Your body is smart, a lot smarter than many think. Вашето тяло е умен, много умен, отколкото мнозина мислят.
Many use the 8-12 rule because its a lot simpler and can get more out of somebody. Много използвайте 8/12 правило, тъй като много прости и може да получи повече от един човек. This is a rule used for novices because I use it when Im training somebody who has barely started out. Това е правило се използва за новаците, защото аз го използвам, когато Им обучение някой, който е едва започна. If you tell yourself you are only going to hit 5 reps of a certain number, thats what you are going to hit (when you are newer). Ако си кажете, че само ще удари 5 повторения на определен брой, този какъв ти сте съществуващ към удар (когато са по-нови). So it could be a weight that you will struggle on somewhat, but can knock out 5 fairly easily. Така че може да се окаже, че теглото ви ще се борят за малко, но може да нокаутирам 5 сравнително лесно. You move that number up to the eight… you might only be able to do 5 of them, but those last three that you actually get help on are just as beneficial because you are pushing your muscles. Движите се, че броя до осем ... може само да бъде в състояние да направят 5 от тях, но тези, последните три, че всъщност става дума за помощ, са точно толкова полезни, защото се мъчим мускулите ви.

If I am first training someone, for atleast the first few months I won't even go close to the number 5, even after years I might only do this a few times. Ако аз съм първият човек обучение, Atleast първите няколко месеца аз няма да отида дори в близост до номер 5, дори и след години може да направите това само няколко пъти. When you are only able to get a number like 5, most will push as hard as they can to get those 5 with an ungodly amount of weight and throw form out of the window. Когато са в състояние да получи номер като 5, най-ще настоява толкова силно, тъй като те могат да получите тези 5 с нечестивите размер на теглото и формата хвърли през прозореца. Somebody who lifts 20 pounds less with good form with usually (genetics aside) out gain a person who is pushing their entire body to get that 20 pounds up. Някой, който лифт 20 лири по-малко с добра форма с обикновено (генетика настрана) се получи едно лице, което е бутане целия си тялото да се, че 20 лири нагоре. Some people can do 5 reps at heavy weight with good form on all of them, but the majority are going to do about 2 of them good and the other 3 with terrible form. Някои хора могат да направят 5 повторения на тежки тегло с добра форма от всички тях, но по-голямата част ще направи за 2 от тях добри и други 3 с ужасна форма. When I get them to do 8 with a little less weight, they will get better form and fuller range of motion with atleast 5 of them before fatigue sets in and they need help. Когато се да ги правя 8 с по-малко тегло, те ще получат по-добра форма и пълна гама от движение с Atleast 5 от тях преди умора привежда в действие и те се нуждаят от помощ.

This is the whole concept of the 8-12 rule. Това е цялата концепция на правовата 8-12. And why I always use it with beginners and mostly everyone I train. И защо винаги съм го използвате при начинаещите и най-вече аз всеки влак. But its more important to change it up. Но си по-важно то да бъде променено нагоре.

So to sum it up, for me… I have been personal training for right at 13 years and I have been weight training for right at 17….striving for 8-12 making sure you can get more than 60 percent with great form… is much better than trying to pound out 5 with extremely heavy weight that causes piss poor form and makes you use muscles that aren't intended for the exercise. И така да го обобщим, за мен ... имам е персонално обучение за право на 13 години и съм бил тегло обучение за право на 17 години .... Стремеж за 8/12 като се уверите, можете да получите повече от 60 на сто с страхотна форма е ... много по-добре да се опитва да изтраквам 5 с изключително тежки тегло, което причинява пикая лоша форма и те кара да се използва мускулите, които не са предназначени за упражняване.

yea Jay you are right, but i wasnt getting into specifics, the fact is that Frank is right! Джей Да прав сте, но аз wasn't Първи в подробности, факт е, че Франк е прав! you you dont see huge Buff guys only being able to do high reps low weight, guys who are bigger can do heavier weight, ive never seen aa guy like Arnold only being able to bench press 180 lbs. ти си ти Dont видите огромния момчета Buff само е в състояние да направи високите повторения ниско тегло, са по-големи момчета, които могат да направят по-тежка, Ive никога не е виждал аа човек като Арнолд само е в състояние да пейка натиснете 180 Lbs. the key to getting bigger is doing heavier weights each time with good form.what the retards were saying was that if you do low weight high repititions you will gain mass, when the fact is that only makes you more leaner, the goal to getting bigger is doing as heavier weights with good form so your muscles tear and rebuild and when they rebuild they come back stronger. ключът към стават по-големи прави големи тежести всеки път с добра form.what на забавя казваха, беше, че ако го направите ниско тегло, висока repititions ще натрупате маса, когато е фактът, че само те прави по-икономична, целта да стават по-големи прави по-големи тежести с добра форма, така че мускулите ви разкъсване и възстановяване и когато те възстановят те се връщат по-силен.

Marc, have you ever actually watched Arnold's movie when he was training for “Mr. Марк, някога сте действително гледания филм Арнолд, когато той беше обучение за "г-н Olympia” He talks about how many reps he does. "Олимпия" Той говори за това как много повторения, което прави. I don't remember the actual quote but its when he's doing squats I believe. Аз не си спомням действителните цитирам но когато той е това клякам аз вярвам. He basically says that he likes to go 8-10 because he basically says those last 3 that you push out with all your might and fight through the pain to get up are when the body grows. Той основно се казва, че той обича да отида 8/10 защото той основно се казва, че тези последните 3 ти пускам с цялата си мощ и борбата чрез болката да стане, когато тялото се увеличава. Of course, that's somewhat dated but its the same concept I mentioned earlier. Разбира се, това е малко, но от своя същото понятие споменах по-рано. So Arnold didn't do the 5 X 5 thing, atleast not any the movie when he was gaining mass. Така Арнолд не направи 5 х 5 нещо, Atleast не всички филма, когато той е получаване на маса. He seemed to be doing 8-10 even 11 on bench press. Той сякаш се правиш 8/10 дори 11 на пейка преса. But yes I agree low weight is terrible unless you are cutting down somewhat, but even then you can risk losing too much muscle… but 8-12 is a good spot, of course changing it up is always better. Но да съм съгласен ниско тегло е ужасно, ако не се съкращава малко, но дори и тогава можете да рискувате да загубите много мускули ... но 8/12 е добро място, разбира се, променя се е винаги по-добре.

That frank guy shouldn't talk Това откровен човек не трябва да се говори
he has no idea what he's talking about той няма представа какво той говори за
more reps is for defined muscle повече повторения е за определен мускул
and less reps from 8-12 is basically a building block и по-малко повторения от 8/12 е основен градивен елемент
for building stronger, bigger muscles, за изграждане на силна, по-големи мускули,
read a book :) прочете една книга:)

jeff dont start man.. Jeff Dont човек на проекта .. LOL LOL

I agree with the concept heavy weights and low reps you will earn gains in strength – for example 6max but if you start by doing between 8 and 12 aslong as you are fatiquing you muscle you are working on you will acheive gains in strength and mass (Hypertrophy) and this will give you a muscular physique but its important to make sure you fatique the muscle and get plenty of protein to recover for your next training session. Съгласен съм с идеята големи тежести и малко повторения вие ще спечелите печалби в сила - например 6max Но ако започнеш да правиш с между 8 и 12 aslong като се намирате вие можете fatiquing мускул сте работили върху вас ще постигнат печалби в сила и маса ( хипертрофия) и това ще ви даде мускулна физика но важен за да сте сигурни fatique мускул и да получите много протеини да се възстанови за следващата сесия на обучение. Remember if you want to gain bigger arms, chest, back & shoulders etc and want to keep or gain that 6 pack you need to do some cardio because chances are if you are consuming too much protein, the protein that is left over from repairing the muscle will convert to fat, so you will want to do a slow gentle run and keep your heart rate and a steady level (no more than 70% max heart rate) you will then utilise the unwanted fat your body has for fuel rather than carbs, that way you strip the unwanted fat and keep the muscle bulk. Не забравяйте, ако искате да получите по-големи ръце, гърди, гръб & рамене и т.н. и искат да запазят или да спечелят, че 6 пакет трябва да се направят някои сърдечно защото шансовете са, ако се консумират прекалено много протеини, белтък, който е останал от ремонт на мускул ще превърнат в мазнини, така че ще искам да направя едно леко тече бавно и си пулс и стабилно ниво (не повече от 70% ставка не повече от сърцето), които ще използват нежелани мазнини тялото ви е за гориво, вместо въглехидрати , по този начин ви лишат нежеланите мазнини и поддържа по-голямата част мускул.

If anyone disagrees let me know, im a personal trainer and been only doing this for 3 years, so i dont wanna step on more experienced Personal Trainers toes and i do understand that there are so many theries myths out there but i know i practise what i preach and i have acheived my goals. Ако някой не е съгласен да ме уведомите, Im личен треньор и е само прави това в продължение на 3 години, така че аз съм искам да стъпи на по-опитни преподаватели Лична пръсти и аз разбирам, че има толкова много митове theries там, но знам, че това, което практикува Аз проповядвам и аз да постигне целите ми.

Hey Surf dude! Сърфирайте Ей пич! I do agree with your advice but i'm not sure about the protein being convertrd to fat. Аз съм съгласен със своите съвети, но аз не съм сигурен за протеин се convertrd на мазнини. I did a bit of research and found the following information at: Направих малко на научните изследвания и е установено, следната информация: http://www.askdrsears.com/html/4/T044400.asp http://www.askdrsears.com/html/4/T044400.asp

“Too much protein is not a problem, unless you really overdose, which would mean eating twice the amount your body needs for a long time. "Твърде много протеини не е проблем, освен ако наистина предозиране, което би означавало яде два пъти сумата, тялото ви се нуждае от дълго време. When your body has more protein than necessary, it simply disassembles the excess protein, uses the amino acids it needs, and discards the leftover nitrogen through the kidneys. Когато тялото ви е повече протеини, отколкото е необходимо, той просто disassembles превишението протеини, аминокиселини, използва се нуждае, и изхвърля остатъците азот чрез бъбреците. The body can't store protein the way it stores energy in fat tissues. Тялото не може да се съхранява протеин начина, по който го съхранява енергия в мастните тъкани. Sometimes when someone eats too much protein over a long time, the body will either break down the protein and use it as an energy source or deposit it as fat. Понякога, когато някой яде прекалено много протеин в продължение на дълго време, тялото ще съборят или протеин и да я използват като източник на енергия или да го депозира в мазнини. You virtually never have to worry about children getting too much protein; in fact, parents usually worry about picky eaters not getting enough protein. Вие никога практика трябва да се тревожи за децата става прекалено много протеин, а в действителност, родителите обикновено се тревожи за придирчиви консуматори не получават достатъчно протеин. Excess protein is not usually a worry for adults either, unless they are suffering from kidney disease.” Превишение протеин е обикновено не се тревожи за възрастни или, ако те страдат от бъбречно заболяване. "

So I guess it can be converted to fat…..But it looks like you really have to overdose to do it. Така че предполагам, че може да се преобразува в мазнини ... .. Но това изглежда наистина трябва да предозиране да го направя.
But I totally agree with your training knowledge…nice one. Но съм напълно съгласен с обучението знания ... приятен един.

Cool thanks for your feedback but i find there are so many different myths and theories out there, it proves difficult to predict which one is correct. Готини благодаря за вашето мнение, но аз намирам има толкова много различни митове и теории там, се оказва трудно да се предскаже кой е вярна. For example the link below backs up my theory of excess protein turning into fat. Така например, на линка по-долу гърбовете моята теория на надвнесен протеин превръща в мазнини.

http://www.exploringwomanhood.com/mindbodysoul/weightloss/excessprotein.htm http://www.exploringwomanhood.com/mindbodysoul/weightloss/excessprotein.htm

I also studied this theory for my exam in Nutrition and weight management and it also mentioned the careful measuring of protein content because anything that isnt used is then stored in the adipose tissue (fat) this doesnt mean im right and your wrong but further proves that there are loads of theories out there; either that or its very confusing/contradicting. Аз също учи тази теория за изпита ми в храненето и теглото и да го спомена също така внимателно измерване на съдържанието на протеини, защото всичко, което използва isn't след това се съхранява в мастната тъкан (мазнина), това означава, doesn't IM право и си сбъркал, но допълнително доказва, че има купища теории там; или това, или си много объркващо / противоречие.

Let me know your thoughts. Нека мислите си.

Hopefully, someone with similar body type (Asian, hard gainer, less than 6′) will post their body's before/after photo or measurements/performance to actually prove they practised what the hell they're talking about. Надяваме се, някой с подобна структура тип (Азия, твърди Gainer, по-малко от 6 ') ще публикува своето тяло, преди / след снимка или измервания / изпълнение, който да докажат, че действително това, което се практикува, по дяволите, те говориш. Then, I'm just gonna do *whatever* they say, 95% protein, or eat 300 Ramly burgers a day, or do 50 reps with water bottles ahahahahaha. Тогава, аз съм просто ще правя каквото * * казват те, 95% протеини, или ядат сандвичи 300 Ramly на ден, или не 50 повторения ahahahahaha бутилки с вода. Until then, jury is still out and armchair posturing/chest-beating rules. До тогава, журито е все още вън и фотьойл позьорство / гърдите побой правила.

Didn't want to sound too negative back there, but it's just that every other month they come up with a theory. Не искам да звуча твърде негативно обратно там, но това е само, че всеки месец да излезе с една теория. Before 300, isolation exercises and heavy weights were the fad. Преди 300, изолация упражнения и големи тежести са били на мода. After 300, bodyweight exercises, kettlebells and HIIT were the new “in” thing. След 300, телесна маса упражнения, kettlebells и HIIT са новите "в" нещо. Diet-wise, it was eggs all the way. Диета-мъдър, той е яйца по целия път. Then came protein powders. Тогава дойде протеинови пудри. Then came Atkins. Тогава дойде Аткинс. Then came Malibu diet. Тогава дойде Малибу диета. Then came, screw the powders, just eat natural lean meat and veggies. Тогава дойде, винт на прах, само природни яде постно месо и зеленчуци. There was even the phase where vegetarian was in. Then the 40/30/30 was out, only total calories counted as long as there was enough protein. Имаше дори и на етап, когато е бил вегетарианец инча Тогава 40/30/30 беше посочени само общите калории включва толкова дълго, колкото е имало достатъчно протеин. Then egg yolks were back, sat. Тогава яйчни жълтъци са обратно, сб fat is not that bad, only trans fat is bad. мазнини не е толкова лош, само транс-мазнини е лошо.

So what I meant to say was, fucking hell, just moderation in everything, variety in everything. Alternate high-reps/low weights and low-reps/heavy weights. And bodyweight training. Put in some slow cardio, some intense cardio. Put in some circuits. After all, I hope no one forgets that they way to hypertrophy/gain strength is to always change it up for the body.

Surf Dude is trying to work on what is out there, but to everyone else who is “certain” that their method is best: I say, therre is no “best” method. You have to have variety.

Definitely no best method out there. Everyone's body responds to different methods. If you go on a low carb diet… will your body lose weight, yes of course.. is it healthy? Not really. Не съвсем. Anytime you deprive your body into that type of “starve mode” then you run the risk of hurting it. I will never recommend a low carb diet to anybody that I train. I see results with different methods, I might incorporate low carbs into it at some point, but never rely on that. Too many people get false hopes because you lose weight so quickly. Its all about what works though. I find a 40 40 20 works well for me. I have found that 50 30 20 works well for others, it all depends.

And to answer the question on protein turning to fat, yeah that's not really the case. A lot of the protein you will excrete out… and the other will be processed. Too much protein can cause harm… but turning to fat really isn'ta huge problem. A slow digesting protein like a casein can cause you to feel full.

He looks good but depleted. I know from experience that unless you have the genetics to naturally look that cut, being in that shape will not last for 90% of people.

The most important thing for people to take out of this story is what worked for him will most definitely not work for everyone and of course that's never mentioned in these types of articles.

Not everyone can afford professional help for vanity.

okay its been a while since iv checked this thing and i didnt even bother reading thru all the entries, so im going to put a few things out here and see how you guys respond. 1, different work outs need different reps and sets. 2, when it comes to benching every one has their own opinion. 3, i found lately when i work out that 3 sets of 5 really moved me up in weight which is good because that has helped me with my muscular strength and endurance. and after doing that a little bit im going to switch it up. 4, toning and definition is purely body fat %. 5, building up your muscular strength also helps with muscular endurance. 6, diet is a very complicated thing and should be very personalized and information going into it should come from a good resource.

I do not agree with some of the things Personal Trainer says. If you are really a personal trainer and you tell people that genetics are a key role in getting to look someway, then you are not a very good personal trainer. In my years I have seen people do some amazing transformations. I have never told someone they couldn't get somewhere because of genetics. Genetics only makes it easier, unless you have a thyroid problem anything is possible.

The only reason 90 percent of people can't look like that for very long is because they don't maintain the strict diet after they hit a spot like that. Its not that hard once you get there.

One thing I do agree with is that 3 percent body fat will leave you depleted, but again he was sitting at about 6-7 and then would cut to that when shooting would start.

In Amityville he looked much better. В Amityville той изглеждаше много по-добре. He was in the range of 6-8 percent and that is a range that is healthy and you can stay at if you follow your diet. Той е в диапазона от 6-8 на сто и това е голям диапазон, който е здрав и ще можете да отседнете, ако следвате вашата диета.

Again, genetics only make things easier… it NEVER should stop someone from achieving what they want to achieve. Отново, генетика само да направим нещата по-лесно ... Той никога не трябва да спрете някой да постигне това, което искате да постигнете.

way to go jay начин да отида Jay

The fact is your body adapts incredibly fast, so after working in the 8-12 rep range for 4-6 weeks you will hit a plateau and thats when you need to change things up a bit, so what is the answer? Факт е, тялото се адаптира изключително бързо, така че след като е работил в 8/12 представител диапазон за 4-6 седмици ще удари плато и този, когато имате нужда да промените нещата малко, така че какъв е отговорът? Hit the 4-7 rep range for a 4-6 weeks then go back to the the 8-12 rep for 4-6 weeks etc, this is a very simple way to aviod the dreaded plateau with your gains, so to be honest both of those guys who were arguing are right. Удари 4/7 представител диапазон за 4-6 седмици след това се върнете към представител на 8/12 за 4-6 седмици и т.н., това е един много лесен начин да aviod от страховитите плато с печалби, така че трябва да бъда честен, така на тези момчета, които са били аргумента, са правилни. The best advice i give all of my clients who want to gain mass is to use the rep cycle as explained above & to always use a training journal and aim to lift at least 1 rep or half to 2.0 lbs more (depending on what bodypart they are training that session) each rep scheme every training session, eat well and rest well and you will grow, 100% garunteed. Най-добрите и дават съвети на всички мои клиенти, които искат да придобият маса е да се използва представител цикъл, както е обяснено по-горе & винаги да използват за обучение, списания и има за цел да вдигне най-малко 1 представител или наполовина до 2.0 LBS повече (в зависимост от това, което те bodypart обучение, които са сесия) всеки представител схемата всяка сесия на обучение, да се хранят добре и почивка добре и ти ще расте, 100% garunteed.

This article changed my life! Тази статия промени живота ми! many thanks. много благодаря.

Ryan is something to aspire to, beautiful body. Райън е нещо, което да се стремят да, красиво тяло.

Hey I'm sorry, but I was looking at Ryan's diet plan and then I happened to stumble upon this conversation, where I have to disagree with aw…the average male body fat percentage is between 15-17 %, and which is no where near 10 %, im a completely unbiased opinion but 10% is that of Vin Diesel, i dont think you know what your talking about on that front, that is why it is so amazing that ryan had close to 3.5 %. Ей Съжалявам, но аз гледах диета план на Райън и след това се случи да се препъва по този разговор, когато трябва да не са съгласни с AW ... средната мъжкото тяло мазнини е между 15-17%, а който не е, когато близо 10%, IM напълно безпристрастен становище, а 10% се, че на Вин Дизел, аз съм мисля, че знаете какво ви говоря на този фронт, ето защо тя е толкова невероятно, че Райън е около 3.5%. Im not one to talk as i had 11% at 3 years ago at last check but i certainly know that i had less than average, now im much bigger and around 12% and much bigger than the average guy and much more cut Им не един да говори като имах 11% на 3 години преди най-сетне проверите, но аз със сигурност знам, че съм по-малко от средното, сега IM много по-големи и около 12%, а много по-голям от средния човек и много по-нарязани

Wow, Joe, thanks for the compliment of singling out my one minute point out of the entire “conversation”. Уау, Джо, благодаря за комплимента на отделяйки ми една минута точка от целия "разговор". I had to scroll waaay there to remember what I wrote. Аз трябваше да превъртите waaay там, за да си спомните какво съм написал. Which, “the normal male has maybe 10%-15%”. Което, "нормално момче може би е 10% -15%". It's good thing I guess you agree with everything else I wrote and everything else everyone else wrote. Това е нещо добро Предполагам, че сте съгласни с всичко останало, аз написах и всичко останало, всеки друг е написал. I'm not pissed or anything, but since you mentioned it and I think you're misplaced in your understanding of the comment. Аз не съм ядосан или нещо подобно, но след като го споменава и мисля, че сте скрит в разбирането си на коментар.

It was an offhand comment. Това беше грубо коментар. Note the “maybe”. Обърнете внимание на "може би". And also that I wrote that 7% is considered very low – and hence I also consider 3.5% amazing. In addition, casual lean athletes do have 10-15% fat. Normal not-so-active males have 15-18%. I'm guessing if you're on this site you want to be fairly active. Even you supposedly have 11-12%. A lot of people have that. I'm getting closer as well. Can “normal” even be defined properly? It would be dependent on average values depending on which geography you are talking about. Do you have a source to cite for Vin Diesel's fat percentage is 10%? If not, then I'll have to call you on it too the way you called me on the one sentence.

And you also completely ignore that I mentioned there is no way to accurately measure fat percentage unless you go into a lab. In any case, I'd be happy to be corrected with accurate information so I can improve my knowledge, but it seems you are making very offhand remarks yourself.

“Normal males have maybe 10-15% fat” is the first comment…in your response to mine you said “Normal not-so-active males have 15-18%.” which I completely agree with and would not have said anything to but “I agree” and im not pissed at all i also agree that normal can not be easily defined but average can be, “wanting to be fairly active is not part of it either, i go to the gym 6 days a week, ranging from weight training(where i had the same experience as you when i moved to 8 reps) to swimming and running and then wrestling with guys on a collegiate division 1 level. so i am already at a active level. While labs and water submersion tests are the most accurate ways to test body fat, i was also tested by a trainer where they take height versus weight combined with caliper measurements on the lower abdominals, lats, back , arms and other parts of the body. im not pissed either and on the vin diesel topic
http://forum.bodybuilding.com/showthread.php?t=998155
http://forum.bodybuilding.com/archive/index.php?t-292077.html
given they are forums, but so is this so who can really trust what we say.

im not going to get into an argument as i am not someone who needs all of this advice to be a successfully healthy person, as i am which you can or cannot believe i dont really care, if you had said “normal not-so-active males have 15-18%.”earlier i wouldn't have said anything, i just did not want people thrown off at how fit or average they are. If someone is happy with their body then they need nothing else. And as labs ARE the single most accurate way to find body fat percentage, look up the word caliper, or Bio Electric Impedance Body Fat Testing
as far as correcting your information i don't need to feel like a doctor but one of the most highly respected books on the body and fitness is called “The Body sculpting Bible” look at it sometime

Nope. Не. I don't think anyone else wants to get into an argument, but you're pretty contradicting in some of the things you say and ignore.

- I already explained: you can't really say who is average. The figure also depends on age, gender. It's not intended to make people feel bad at all, you're quite negative. People who come to this site naturally want to be better.

- Er, wrong. Extremely wrong, please don't accuse me of giving wrong information, then spread wrong information yourself. It's damaging to readers. Are you kidding me? Шегуваш ли се? Calipers and Impedance are also “accurate” ways to measure fat? I already have an impedance scale by the way.

- Er, you do your google too sometime. By the way, where's the source you haven't cited for Vin Diesel having 10% body fat? That's pretty vague in terms of period, isn't it?

OK I just read your previous comment, you seem to have posted two long-winded ones.

- dude. How many times do I have to say it was “maybe”? And how I qualified again that average is subjective? Funny how you picked that out of the many many comments here.

- so submersion is the most accurate way, then you say calipers and impedance are also accurate ways, instead of approximations? Calipers?? Bro, say it ain't so!

- forums. Right. Десен. Anyway, if anything, this proves that forums and blog comments are not really helpful without a citation from an expert. Opinions are like assholes, eh?

Anyway, you probably have good intentions, but a little overzealous, ain't it? All the best, bro.

A response that my friend Boyer Coe gave some time ago. He knows something about this stuff: “Rep range is what works best for you. Reg Park found that 5 reps worked best for him. Ronnie Coleman has always used 12 to 15 reps. I, personally have always used 8 to 10 reps.”

Damn………….always dreaming to get that kind of cutting……

The one thing I disagree with Mr. Reynolds' training was him taking the creatine. I see it as sort of “cheating” and the best way to work out is to do it the all natural way. I did cross country throughout all of high school and still do it in college, but during my junior year my cousin got me started into lifting. Every since then I lifted 5-6 times a week and ate very similar to Mr. Reynolds with the many meals each day. After four years of lifting I gained almost 30 lbs., but that's after four years. Ryan gained 20 lbs. in 5 months, which is most likely due to the creatine. He could have avoided using it by actually eating late at night about an hour before bedtime, something high in protein that isn't easily broken down because it continues to help your body rebuild muscle mass. I'm just not a big fan of supplements that are like creatine and NO2 and the such. Besides I'ma long distance runner, so taking supplements wouldn't benefit me at all. Basically what I'm saying is he could have taken a different healthier approach to getting big, but it would have taken a little longer. Then again he may have been given a set date to get that jacked, who knows, I'm just throwing my 2 cents in.

Just take the freakin roids already. Five months to get that bulky will require some sort of steroids, don't kid yourself. You can eat raw eggs until you yourself start laying them and you won't get that huge. Why do you think he shrunk so much even though he continues to workout? No more roids. It's wishful thinking to think just different kinds of supplements and foods can make you that big so quick. Don't feel like YOU are the only one that fails at getting huge. It's everyone that doesn't juice up.

As a Kinesiology Graduate with my master degree, all your hypothesis, well most all are inacurate and those people who think they are know it all just sound pathetic and ignorant, get a life you all, diet is the key with a proper not extensive workout routine is important.

Creatine is an energy supplement, helps your body replace your ATP it has utilized, I meant to include that in my last message, Aaron you come across as very ignorant and need to do your homework!

I doubt you have your masters degree, Ryan. Dropping your credentials gave you away. From experience, any persons beginning a sentence with “As a graduate of…,” is either lying, or is not putting his or her degree to good use. If you truly have earned a masters degree, then why have I counted more than a dozen common grammar/punctuation errors in your first post alone?
Of course, this is the internet– and much like text messaging, grammar and punctuation are ignored. However, your punctuation is so overwhelmingly bad, that I cannot believe a reputable university awarded you a degree– much less, a masters. Spending 4+ years in study, one cannot help but incorporate SOME level of intelligence while they write… even if it IS in some silly post on the internet.
To the rest of you, good luck. Be wary of what you take to heart when you read posts by other users. Indeed, some valuable nuggets of truth can be salvaged, but for the most part– unreliable. For the best results, find somebody who has proven credentials with proven methods, and compare them with somebody else with proven results and methods.
These posts have been very entertaining. I do hope they continue.

Humored, is he a Science or Art Major? I'm not saying he is right, but what I am saying is that YOU come off as a dick. During your post you are constantly contradicting yourself! I'm also pretty sure his (and everyone else on this board for that matter) intelligence is on par with the rest of society, maybe even higher :) but At least his post was relivent to the topic (unlike yours, or mine)

To the guy that says that the bigger the muscles more the strength you're nuts !!!

Muscle size and strength have nothing to do with each other…

Example: Olympic gymnasts…the ones that do exercises in the rims, box, parallel bars etc…

They have HUUUUGE strength and they aren't that big… they workout muscles that probably you and I aren't even aware of…

I give you guys a website: http://www.beastskills.com/videos.htm

also, Ryan Reynolds wasn't 3% bodyfat… that's nuts !

The body can only sustain 3% bodyfat for a few hours, and only a few people in the world can do that….

Bodybuilders plan months ahead up to the competition day, so that on that day they can be close to 3% of Bodyfat, they can only sustain it for a few hours… It's extremely unhealthy for the body to be at that level of BF.

I'd say Ryan Reynolds is around 6-7%, like any other Olymplic athlete in the artistic gymnasts… they are around that level and look like Ryan Reynolds

You guys are like writing huge essays on the topic.

For me, I just try different things each time so my muscles could adapt to new exercises and so far, i seem to be growing.

My opinion is that everyone is different. I know it doesnt sound professional, but all i know is that Im growing.

Great body. It certain takes a lot of time to build a body as big and beautiful as Ryan Reynold's.

Any Idea on Reynolds body measurements?. Biceps, chest, waist, etc. It would be interesting how they compare to Brad Pitts measurements in Fight Club.

3 % body fat is a possibility for reynolds, i am naturally thin and have kept an average of 3.9 % body fat for around 3 months, i havent changed my everyday diet and dont workout compulsively, i do little to no cardio and yet i still have an extremely low body fat. granted i do not have the muscle mass of reynolds but my six pack is clear and every muscle on my body is defined. my genetics alow my body fat percentage to be what it is , reynolds would have had to work very hard to get down to 3% but this is till a possibility

Thanks for the insight. Благодаря за прозрение. I think his eating habits were the most important thing to getting 'cut.' If you notice, Ryan includes a protein source at every meal and snack. This allows him to maintain/grow muscle and shed fat.

I also think 3% body fat is almost impossible to achieve. I know for a fact that Brad Pitt had around 6% BF in Fight Club. I think Ryan is more around the 6% range than 3%. Either way, its very impressive!

Damn he has perfect abs! lucky bastard!

Just guna weigh in on the 8-12/3-5 rep debate. I think there is alot of good information in the comments here. Its correct to say that 3-5 reps is strength work, 8-12 is size and 13-20 is diffinition (sort of, definition is a bit more complex than that) anything after these is muscular endurance or cardio. However, you still get some growth in the 13-20 rep category, you still get some in the 3-5 rep category. All of these work your muscles. My programme involves 6 weeks of 4 sets of 15 at 40% of max weight. Two weeks of strength (usually 1 set of 15 ant 40%, 1 set of 10-12 at 60% and 3 sets of 2-3 at 95-100%). Then two weeks of growth (usually 1 set of 15 at 40% 1 set of 10-12 at 60% and 3 sets of 6-12 at 80%). I follow this with one week of maintainence (same as the 1st 6weeks). I then do 2 more weeks of strength and 2 more weeks of size and start the cycle all over again. I find this the most effective for me, but this is far from the only way to do things.

Threads like this one are why I stop reading forums/blogs. They irritate me. I never intend to reply initially, but I feel that if a single person listens to me instead of following stupid and uninformed advice that maybe I did a good thing. SO:

1- He does not walk around at 3% BF. He may have gotten that low for a single photo shoot or something, but I doubt it.

2- Aaron: creatine has never been shown to be unhealthy, and to say “Ryan gained 20 lbs. in 5 months, which is most likely due to the creatine” is incorrect.

3- Thetruth: Your comment is the one that actually made me want to reply. I truly wish people like you would stop typing altogether, or stick to YouTube. You used the words “huge” and “bulky” to make it sound like Ryan Reynolds looks like Mr. Olympia. He is cut, not huge. I bet he weighed more is his Van Wilder days than he did for Blade (or similar if he bulked up a little before the cut). A person doesn't need steroids for this kind of transformation, and to say so is completely ignorant. I usually hate to resort to name-calling, but you are seriously a fucking idiot.

4- THE STRENGTH/HYPERTROPHY DEBATE: Powerlifters (normally “strength” rep range) are huge. Bodybuilders (normally “hypertrophy” rep range) are strong. So I think it goes to show that rep ranges are not really as important as people tend to think. If a person is pushing his/her body to at each training session and recovering properly through diet and sleep, the results will come. Also, most powerlifters and bodybuilders don't rely on a single rep scheme anyway.

You are all a bunch of fucking idiots! Go train instead of typing you fools. ooooooh…but typing 100 words per minute will put my forearms into hypertrophy phase…blah,blah,blah. Peace Мир

i know in order to get abs, lowering my bf % is more important than the actual workout itself (not at all saying that it isn't important, just not as). I have a nice diet, but is it true that if running is the only cardiovascular activity i've been doing that my body will eventually get used to it and stop reacting and i will stop losing the weight, kind of like a plateau?

should i try swimming for a while to see if that kind of switch up is what my body needs?

any help on the matter is sincerely appreciated.

Funny i stumbled on this yesterday. I actually saved a promo picture of Reynolds way back when trinity came out as an example of the physique i wanted. i still have the picture. Not quite the physique. damn. проклятие.

personally i got no problem looking like ryan bods if he's hit by a trucks…but i must say he looks good in blade…

Thanks for posting this material, it inspired me.. to go for good body shape..

and Yes i can do it..in 5 months..only…yeah…. even u guys can also do..it

come on..lets get started..

Mun-

I have a body fat of 8% but for some reason im thin everywhere but my stomach. I follow this diet and do abs exercises to no pervail. My friend said that abs everyday constricts them and they cannot form. Is this true? Вярно ли е?

Man that guy is ripped!

Damn, everyone here is talking about getting Bigger&Stronger, but the thing about Ryan is that he has a slim shape with muscles like that, this could be the cause of his heigt off course (1,88mm).

I'm 17 and i've been a naughty boy, i was pretty fat when i was a kid but now i'm ok, but with a blob of fat. I'm 1,72m and 63KG, i haven't got decent muscles whatsoever. For a year now i've been on a diet and lost 9 kilo (So i was 72KG :x). But all i want is another 5KG down to then Train abs, cause my arms are just getting skinny while blob of fat stays in Stomach&Ass!

I bet it's not that hard for tall people, let's say it's easier when you are tall, i didn't say easy.
So maybe lot of people here want to get bigger&stronger, but there are some people like me who want to slim out and get a Goddamn Sixpack!!!
Off course sitting here doing nothing won't help, i'm F*cking goin for this,

GOOD LUCK TO ALL, & Enjoy Life :)

By the way, the fasterst way to lose fat and therefore see your sixpack is to do weights and build muscle. When you have muscle, you burn fat faster than doing aerobics. I've tried aerobics in the past for 6 months and nothing, and then I did weights – the weights worked.

the more muscles you have the higher the metabolism right!?
assuming you've built bigger physique by using nutrients like creatine which i am to understand allows more water in your muscles.
will that extra weight and bulk have an effect on your metabolism?

YEAH THANKS. i'm gonna start training today!

everyday I come to this website for motivation… hope fully nxt year when I go beach side can proudly show off the best shape, not one world in the stomach. the blog its well done.. I laugh hard when I read the 3 type of weird ppl in gym article.. haha Haha

lol… Pretty much 80% of the people that post here have no clue about what they're talking about. They spout internet references. Listen to the guys that have done it.. ie… me.

Lots of arguing over what exercise will produce the best result. Funny thing is.. your diet is 80% of the determining factor in how your body looks. Workouts are 20% at best. And most people have no clue about how to construct their diets. They think they eat a lot, they should gain muscle and not fat. They eat less, they should lose fat, right? Not hardly.

What Ryan has done here is easy to do.. by close monitoring of your diet, everyday. The trick isn't how many reps you do.. it's counting calories every day, having the correct ratio of protein/carbs and fats. It's taking body fat measurements weekly and making sure you never more than a 2 week period of not seeing progress. It's changing your diet along the way to make sure that you're body still responds to it. It's hitting the gym about an hour a day five or six days a week. If you have a lot of fat to burn, you have to add cardio in a few hours a week in the evening, as well. Many people (guys with about 20% body fat or less) never even need to do cardio to get these results. They're always surprised when I tell them them.. but they're believers in about 3 months.

I've done it.. and I've trained a lot of guys to do it. I will add, that in the the case of Hollywood stars prepping for a movie, they have the added advantage of having a trainer that will ensure the actor achieves success at any level, therefore, Ryan has almost certainly taken some steroids… some straight testosterone and/or some Deca. It's very difficult to achieve 20 lbs of muscle while losing body fat in that short of a time. I'd be willing to bet the farm he had some illegal supplements along the way. Still very doable though, and it's not a matter of genetics. It's all diet… and a little longer than he did it in, if doing it naturally. 9 months, I can make anyone look this way… unless you're just very obese.

And he's not 3% body fat. That's about 5-6%.

frank your dumb, 5 or less doesnt build hardly any muscle, just pure strength, ryan reynolds could have done that and got really strong, but no one would be the wiser. For a person who wants to look good and doesnt care about benching 400lbs higher reps at 8-12 will make the biggest size ( not strength ) increases.

Masters in Exercise Science.