Jak? A� k Budovat Body spole�enstvo Do t�e m�ry Ryan Reynolds?

Svat� Protein Ot��st. Aby kone�n� fotografie, hled�t do t�e m�ry on 3sg.pr�z.od have ale 3-5% body spole�enstvo hloup�. Jeho delts ve skute�nosti zakrn�l� �len ur�it� nej�etn�j��.

celek h�l dr�ba.. ;-)

P�ni, asi tolik aby jak? on did ono. J� couldnt’ domn�vat se �len ur�it� nejd��ve �as j� pila jemu do �epel Trojice, divil se -li ono was ve skute�nosti �len ur�it� t�� d�lat si dobr� den z n�koho dle 2 guys, jeden d�v�e a jeden pizza bydli�t� a Van Divo�ina

p��jemn� h�l dr�ba a p��jemn� abs.

Jeden majetek kolem abs, does jeden s nanicovat� �aludek, m�t a� k m�t trvale jedn�n� �len ur�it� abs cvi�en� a �init pleten� vesta s ruk�vy a� k pomal� dob�t �len ur�it� hloup� a ale takto v�le pomoci?

J� m�t ne mn�l jsem mnoho v�ha kurz ned�vno, nehled� na jedn�n� body spole�enstvo boj a �len ur�it� bujn� posadit se a dot�rat autobus b�hem �len ur�it� �prava cesta. J� ode�l� v�ha v�t�inou d�le m� boj, aby ne abs moudr� its bez.

J� did body spole�enstvo boj minimum 3 �as t�dn� a poc�novat sta�it na 5 �as max t�dn�. Ned�vno days ar hov�t si �as, a 1 �as do plav�n�.

boj mon, o�enit se, sat �I mon, o�enit se, fri, sat, slunce.
plavat �tvrtek
�ter� fale�

Doposud J� ale schopn� a� k udr�ovat m� v�ha a m� p�s velikost is pomal� �bytek. Aby ne �len ur�it� hloup� do �aludek a p�s v �len ur�it� bek 3sg.pr�z.od have beznad�jn� nikde.

Jak�koliv h�l dr�ba? :) B�t zav�z�n.

umm, celek inspirace! j� m�t been �innost mimo do sv�ho �asu, aby ne p��stav’ been podnikav� j� s�m..

tks do rozd�laj�c�.

=)

Celek h�l dr�ba MUN, b�t zav�z�n. On tich� hled�t hork� jeden nebo druh� cesty neskladn� budovat �i tenk� hled�t:). Jak�koliv d�v�e tebe poc�novat myslit na a ukazovat us ji h�l dr�ba p��li�?

Madonna maminka! p�ni hojn� ne� duch eh? celek J� am hled�t kup�edu a� k ��st kolem ji Mun, ohromen� body spole�enstvo v ji v�k, J� rovn� cenit its d�ky ji dieta rovn�, tak� objevit �len ur�it� clo do us b�t p��jemn�, b�t zav�z�n Mun.

Ahoj Mun,

b�t zav�z�n Asi tolik, snad J� po�adovat p�idat 2-3 sch�ze of v�ha kurz d�le druh� days kdy J� �init ne �init Body spole�enstvo Boj jakost?

Mon, o�enit se, sat, slunce – body spole�enstvo boj
�ter�, �tvrtek, fri – v�ha (+ plavat d�le �tvrtek)

Nad�je a� k nep�esn� v�ce v�ha a zes�lit l�pe. Dr�et se �len ur�it� blaho n�mezdn�.

R�d bych v�d�l: Kde did tebe br�t tato hl�en�? A rovn�, �init tebe st�t se a� k v�d�t jeho d��ve a dal�� stav? Pon�vad� J� b�t typick�m �len ur�it� dieta informovat do fitday, a on was z�ejm� eating bez kalorie ne� on was ho��c�. Asi tolik, podle m�ho m�n�n� on musit m�t ode�l� p�i nejmen��m n�jak� v�ha jedn�n� aby pl�n.

Hej! P��boj,

Do �len ur�it� bez J� zvykl� �emu �init aerobika kurz 6-7 �as t�dn�, a l�t m� hloup� % ( j� cvi�en� jeden hloup� % miska) was ne chytr�. J� tried tato do skoro 1 dlouh� doba.

Kdy J� r�koska cel� a� k v�hy vypracovat (5 �as t�dn�), m� hloup� % hodit do po�tovn� schr�nky a 3sg.pr�z.od have z�stal tak – ono pracoval: )

Ov�em, tebe poc�novat nam�hat jeden m�chat mezi �len ur�it� dva, aby ne J� spravedliv� �el nepoka�en� do �len ur�it� v�hy.

A Mun, Jsem srozum�n s tv�j ne karbid dal�� 8pm. J� m�t v�dycky ozn�men� aby -li J� dont’ m�t jeden karbid lehk� j�dlo dal�� hlavn� j�dlo dne, aby m� hloup� % is bezstarostn� a� k dohl�et na s cvi�en�. Asi tolik ka�d�, db�t �eho tato c�p: )

kdy tebe hlodat tolik eeg j� domn�vat se everypeople poc�novat do t�e m�ry Ryan Reynolds. am j� nespr�vn�?

a dont’ jednat ned�stojn�, nej�etn�j�� d�le�it� �len ur�it� cyklus of dek�da!

“on vyor�va� �epy t�k� v�ha a� k budovat �len ur�it� hlavn� ��st. Pro�e�, ono is �len ur�it� typick� 8 a� k 12 kopie pomoc� set.”

Tv�j’ d�lan� si legraci dobr�? T�k� v�hy is ne 8 a� k 12 reps. T�k� v�hy is 5 reps �i bez. Its’ jeden handa lid cenit ona’ existuj�c� “ t�k�” jedn�n� 3-4 stav�c� �roub of 10 reps. B�h T̎K� a �init 5 stav�c� �roub of 5 reps. -li tebe p��stav’ plat� ono d��ve, youll’ b�t ohromil kolik b�t p�ipevn�n tv�j svaly da�it se.

Zarmoucen� Otev�en�, 8-12 reps is �len ur�it� nejl�pe obn�et tolik budovat hromadn� sval hlavn� ��st. Jedn�n� bez reps ne� aby is nejl�pe do budova S�la, ne hlavn� ��st. Ned�vno dokonal� d�le�it� majetek, ov�em, is mixing autobus tv�j vypracovat b�h ka�d� m�lo t�dni a jedn�n� neobvykl� cvi�en� v neobvykl� �asn�.

JEDEN siln� sval = jeden bigger sval. Tv�j’ trv�n� jeden korouhev m�tus kolem p�en�en� v�hy, a� na tebe skute�n� m�t �len ur�it� m�tus dozadu. �len ur�it� m�tus goes aby vy��� reps a degradovat v�ha v�le pomoci budovat definice a degradovat reps a vy��� v�hy v�le budovat hlavn� ��st. �len ur�it� �in is aby t�k� v�hy, �len ur�it� druh aby na��dit fewer reps pon�vad� its’ ne fyzick� mo�n� do tebe a� k �init tak v�ha v 8-12 reps, v�le budovat s�la a velikost ( kdo po�adovat b�t z�ejm� pon�vad� -li tv�j svaly ar prosp�ch siln�, ona’ prosp�ch bigger). Definice is added do p�emo�iteln� tv�j body spole�enstvo hloup�. Vy��� reps aby tebe ar doporu�it ar l�pe do sval sn�en�. Asi tolik J� p�ihl�et jak� J� �ekl ( a 15 dlouh� doba of podstoupit), -li tebe pot�eba a� k br�t dobr� a siln�, b�h T�k�.

“jeden siln� sval = jeden bigger sval”

M� stav ��ci jindy. Im’ “ �lachovit�”, Im’ v�znamn� siln� ne� 2 m�sice p�ed kdy J� objevil podle toho naps�n� dole stav of jak� J� could �init n�kdy a jak� Dovedu �init te� a m� m�r�. N�jak� plochy’ m�t gotten bigger, n�jak� m�t gotten mal�. Obvykle Uzvednu dvakr�t �len ur�it� v�ha J� was schopn� of vyor�v�n� �epy kdy J� objevil, kdo 3sg.pr�z.od have ne ch�pat do neur�. �len bonus do velikost do m�lo plochy’

hej! tam, ive been �innost mimo do skoro jeden dlouh� doba te�. ive’ v�t�z sval a�koliv j� was kolacionov�n� rukopisu p�ede�l� fotografie a� k �len ur�it� modern� jeden. jakkoli, m� boj doesnt hled�t definov�n v celek. po v�tce m� delts, ono hled�t jako by ive bigger biceps a okam�ik v porovn�n� s m� delts.is tato d�ky m� eating d�lat pl�ny �i m� vypracovat d�lat pl�ny? jak�koliv rada pls?

jak�koliv debil cenit aby �len ur�it� t�ha tebe b��m� is kdy tebe bohatnout v�ce sval tv�j neznal� �eho to, co tebe mluvit… hypertrophy f�ze kdo is 8-12 reps is �len ur�it� f�ze do kdo tebe zv�t�zit nej�etn�j�� sval. 4 a� k 6 is do s�la v�d�lek… ne hlavn� ��st a �i sval v�d�lek odlo�it
postupovat google ono… youll c�t�n� do t�e m�ry tebe shouldstupid…

a zas ryan p�ibrat na v�ze took pro boha ate dobr� blah blah blah aby ne a� k nap�nav� p�emo�iteln� �len ur�it� karbid, t�� 1g/pr lb. (protein) a jedn�n� reps of 12- 20 kdo v�le ukazovat definice, dobyt� jeden bu�en� s�la hloup� ho��k n�kdy kdykoli tebe d�lat pl�ny a� k ukazovat �len ur�it� kon�it br�t jeden diaretic denn� do t�dn� pon�vad� tato pozm�nit �len ur�it� vesti�ka voda koncentrace do jak�si plochy… zas ukazovat dokonce v�ce definice … Ryan took diaretics �len ur�it� cel� t�den of �len ur�it� film st��let asi tolik z�ejm� ona jako na dr�tku

U� t� m�m b�h, podrobn� v�novat pozornost �emu m�tus #1. Dont’ v�d�t kdo Chad Vodov� l��ko is? Didnt’ cenit asi tolik… google jemu. Odhl�sit se jeho kule. Jak� ar tv�j?

http://www.t-nation.com/readArticle.do?id459889=

A tebe cenit 20 reps is jak� d�la definice? nespr�vn� Losing hloup�… aby’ jak� d�la definice.

Ach, a tebe mohl pot�eba a� k dr�et na uzd� dle �len ur�it� jm�no povol�n�. Ono doesnt’ d�lat n�kdo zvuk inteligentn�.

im ne dobyt� strany, aby ne otev�en� -li tebe d�vat se na �len ur�it� doporu�en� dle �len ur�it� blok tebe barevn� pruh youll vid�t aby its dle 1993and… -li tebe v�d�t cokoli kolem �len ur�it� gym a zdrav� tebe cht�l bych v�d�t ono �len ur�it� hl�en� d�le ono is v�dycky burza

asi tolik im existuj�c� a� k souhlasit s hul�n Pavel a kw

�len ur�it� doporu�en� tv�j’ hled�t v was do m�tus #3. �len ur�it� artikl was posta d�le 10/10/02. Vid�thttp://www.t-nation.com/newchives.jsp?y2002=. A �len ur�it� m�ty ar tich� p�dn� dnes.

Jakkoli seen �len ur�it� guys d�le “ sv�ty’ Siln� Man”? Ona’ Ohromn�. Byli’ zvukov� film 300+ bouchat d�le n�jak� of je. M�t jeden d�vat se na je: http://images.google.com/images?hlenqworld27sstrongestmanbtnGSearchImagesgbv2=&=%++&=+&=. Z�ejm�, ona b��m� do s�la. Podle toho �len ur�it� lid zde, ona ne po�adovat’ b�t aby svalnat�, spravedliv� siln�.

dob�e �estn� v tato dutina im hled�t a� k dostat p�id�no s�la bez m� svaly a bez hlavn� ��st pon�vad� bez obalu im 15 a od t� doby iv objevil �innost mimo m� boj m�t gotten ohromn� aby ne j� dot�rat ve skute�nosti lavice tolik jako tebe cenit j� cht�l bych b�t schopn� a� k

J� dont’ v�d�t kolem jak�koliv citovan� prameny. J� zvykl� �emu �init 12-15 reps, ono got mne siln�, aby ne m� svaly nebyli bonus do velikost. J� h�bat se a� k 8 reps a J� got bigger. Aby’ dle osobn� podstoupit.

Im’ existuj�c� a� k domn�vat se �len ur�it� nejd��ve osoba aby sloupky jeden fotografie of jeho body spole�enstvo ( s �i bez �elit). K�eslo adnotovat is ne cvi�en�..

Hej! guysthis… is ve skute�nosti nal�hav�. im do pot�eba jeden blaho delts vypracovat. j� tich� �init ne vid�t trhliny d�le m� boj �i do druh� slova celek definice s velikost.. jak�koliv vypracovat pozn�mky? �init pomoci mne mimo.. b�t zav�z�n kradmo se d�vat !!

A co pleten� vesta s ruk�vy? -li J� doprov�zet tato vypracovat a dieta d�lat pl�ny po�adovat J� �init mno�stv� of pleten� vesta s ruk�vy te� �i po�adovat J� �ekat a� �len ur�it� b�t neutr�ln� dole jevi�t�?

J� cenit pleten� vesta s ruk�vy is blaho do bytost nad celek zdrav� a dobr� st�ih, aby ne its ve skute�nosti nikterak a� k nep�esn� v�ha

-li tebe pot�eba a� k nep�esn� v�ha n�kdy tebe m�t a� k �init ono do jist� m�ry aby tebe ho�et v�ce kalorie ne� tebe nas�v�n� a tebe m�t a� k n�lez jeden cesta a� k zrychlit tv�j metabolismus. tebe poc�novat �init tato koupit v�ha kurz. kdy tebe vypracovat initially tebe dont ho�et mnoho kalorie, aby ne ono 3sg.pr�z.od have neur�. �len dal�� p�sobit of ho��c� kalorie aby kone�n� do hodina. nejen aby ono jmenovat v�ce sval a ka�d� dodate�n� bouchat of sval tebe bohatnout tv�j body spole�enstvo ho�et neur�. �len dodate�n� 50 kalorie jeden �as.

j� se�t�l� celek tato dle �etba jeden blok n�v�t�va �len ur�it� abs dieta
tato blok ve skute�nosti ne po�adovat’ b�t n�v�t�va jeden dieta blok pon�vad� ono ozn�mit tebe jak? tv�j body spole�enstvo works and how/why things are bad for you and tells you how to loose weight and get healthier. 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.

Hi Frank, KW & others

I just stumbled over this blog and couldn’t help but comment.
You all have good arguments (and very entertaining). So I thought i’d include mine. MUSCLES CANNOT COUNT! 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, i.e. heavier weights= less reps and your muscles will grow to acomidate to the amount of weight being lifted. this works both ways, lighter weights= more reps and smaller muscle growth. As for definition this is entirely up to the amount of body fat you have on your body. Personally I would rather lift heavy weights 8-10 reps, once I hit 10 reps I know it’s time to increase the weight. 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? It may take a little longer to get there but the results I think would be much better. Let me know your thoughts.

Happy lifting!

Hey some guy,

Thanks for your 2 cents. But Frank and KW seems as adamant of their answers as you are. There surely has to be a difference between heavy weights/low reps and lights weights/high reps. But of course some exercise is better than no exercise. The original question is, which is the best method for getting stronger and which is better for growing mass.

In any case, like I said.. 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! :D

wait..i dont get his breakfast thing. do we mix all that or what?

Syke: You can, but don’t have to. Can lightly cook the eggs in a pan, then have the almond butter & oatmeal separate. Or can mix the egg into oatmeal also. Both ways are pretty bland though. Usually I add a teaspoon of sugar, or some banana on top.

Did he do abs every single day before every workout? That’s what I got from it anyways. Anyone know?

hey can any 1 suggest me how 2 increase height?
my mom is 5 ft 6 inches dad is 5 ft 9 inches im jut 5 ft 8 inches n im 19 yrs old..
pls suggest me some effective measures 2 increase my height.suggest me a diet as well som workouts….

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. is this accurate, becuase i want to get a 6 pack and a defined chest as soon as possible

Please, and suggestions?

Mun seems to be missing.. or ignoring the comments aahahahaha

Dere: 7%?? That’s very low. You have almost the same fat percentage as Michael Jordan. You should not have a layer of fat on your chest if that’s accurate. Normal males have maybe 10-15% fat. Females have 15-20% fat. Right now, according to my basic scale, I have 20% fat :( So I have 1-2″ of fat around my waist :(

I’m guessing your fat percentage is around 15-20%.

The only accurate way to measure is in a lab where they immerse you in a tank of water. All other methods is only an approximation. How did you measure yours?

In any case, you don’t have to worry about the fat percentage.. If like me you don’t have a six-pack yet.. you’re not there! :D Up your gym time, watch your diet. And if you get there before I do, lemme know how :D

hey guys, does this mean that we shud be doing abs everyday (on workout days of course) ?? and also bout the intake of carbs. if im looking to build muscle mass and have a lean body, carb intake shud be alot or less? i mean im eating like 120g of protein a day which i think is sufficient. do gimme some comment here please. thanks much.

Mun,
Just thought you should know, I’ve linked this entry on my blog. Thought it was very interesting and I’ve made it an official goal of mine to try and accomplish something similar.

_HC

I’m lacking that kind of discipline right now. I’ve really hit a rut in my workout. I need to find a workout partner and get serious about improving my physique. I’ll start tomorrow, maybe. Just kidding. Great post.

I just want to say i think FRANK is right when it comes to building mass with high weight low reps. it just makes sense. plus everything ive read about it says FRANK is right so its just not my opinion. That article frank gave was a perfect example, ive heard numerous times of olympic athletes doing high reps low weight! so they dont gain any size, so they can stay in there weight division. Dont let those guys bother you man they are just ignorant. 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

Okay, this is getting out of hand and putting the wrong ideas into people’s heads. First of all, Frank is only half right… as well as everyone else being half right. Everyone’s body is different and will respond to different things, including different reps. 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. The fact is… you need to change it up. Your body is smart, a lot smarter than many think.
Many use the 8-12 rule because its a lot simpler and can get more out of somebody. This is a rule used for novices because I use it when Im training somebody who has barely started out. 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). So it could be a weight that you will struggle on somewhat, but can knock out 5 fairly easily. 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.

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. 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. 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. 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. 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.

This is the whole concept of the 8-12 rule. And why I always use it with beginners and mostly everyone I train. But its more important to change it up.

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.

yea Jay you are right, but i wasnt getting into specifics, the fact is that Frank is right! 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 a a guy like Arnold only being able to bench press 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.

Marc, have you ever actually watched Arnold’s movie when he was training for “Mr. Olympia” He talks about how many reps he does. I don’t remember the actual quote but its when he’s doing squats I believe. 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. Of course, that’s somewhat dated but its the same concept I mentioned earlier. So Arnold didn’t do the 5 X 5 thing, atleast not any the movie when he was gaining mass. He seemed to be doing 8-10 even 11 on bench press. 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.

That frank guy shouldn’t talk
he has no idea what he’s talking about
more reps is for defined muscle
and less reps from 8-12 is basically a building block
for building stronger, bigger muscles,
read a book :)

jeff dont start man.. 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. 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.

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.

Hey Surf dude! I do agree with your advice but i’m not sure about the protein being convertrd to fat. I did a bit of research and found the following information at: 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. 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. The body can’t store protein the way it stores energy in fat tissues. 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. You virtually never have to worry about children getting too much protein; in fact, parents usually worry about picky eaters not getting enough protein. Excess protein is not usually a worry for adults either, unless they are suffering from kidney disease.”

So I guess it can be converted to fat…..But it looks like you really have to overdose to do it.
But I totally agree with your training knowledge…nice one.

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. For example the link below backs up my theory of excess protein turning into fat.

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.

Let me know your thoughts.

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. 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. Until then, jury is still out and armchair posturing/chest-beating rules.

Didn’t want to sound too negative back there, but it’s just that every other month they come up with a theory. Before 300, isolation exercises and heavy weights were the fad. After 300, bodyweight exercises, kettlebells and HIIT were the new “in” thing. Diet-wise, it was eggs all the way. Then came protein powders. Then came Atkins. Then came Malibu diet. Then came, screw the powders, just eat natural lean meat and veggies. 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. Then egg yolks were back, sat. fat is not that bad, only trans fat is bad.

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. 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’t a 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. 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.

Again, genetics only make things easier… it NEVER should stop someone from achieving what they want to achieve.

way to go 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? 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. 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.

This article changed my life! many thanks.

Ryan is something to aspire to, beautiful body.

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 %. 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

Wow, Joe, thanks for the compliment of singling out my one minute point out of the entire “conversation”. I had to scroll waaay there to remember what I wrote. Which, “the normal male has maybe 10%-15%”. It’s good thing I guess you agree with everything else I wrote and everything else everyone else wrote. I’m not pissed or anything, but since you mentioned it and I think you’re misplaced in your understanding of the comment.

It was an offhand comment. Note the “maybe”. 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. 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? 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. 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’m a 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. 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

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.

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?

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

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.. i.e… 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.