How To Build Body Like Ryan Reynolds? How To Build corps comme Ryan Reynolds?

Holy Protein Shake. Saint-Protein Shake. That last photo, looks like he has only 3-5% body fat. Cette dernière photo, on dirait qu'il a seulement 3-5% de graisse corporelle. His delts really shrunk the most. Ses deltoïdes vraiment diminué le plus.

great tips.. super conseils .. ;-) ;-)

Wow, so thats how he did it. Wow, thats so comment il s'y prenait. 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 Je ne pouvais pas croire que la première fois que je l'ai vu dans Blade Trinity, s'est demandé s'il était vraiment le même gars de 2 gars, une fille et une pizzeria et Van Wilder

nice tips and nice abs. Nice trucs et ABS Nice.

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? Une chose que l'ABS, tous ne l'un avec ventre mou, devons continuer de faire des abdominaux exercice et faire du cardio pour réduire lentement la graisse et seulement de cette façon d'aide?

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. Je n'ai pas eu la formation beaucoup de poids dernièrement, à part de le faire lutter contre le corps et la lumière se lever et faire monter la piste au cours de conditionnement. I lost weight mostly on my arms, but abs wise its less. J'ai perdu du poids surtout sur mes bras, mais sa sagesse abs moins.

I did body combat minimum 3 times a week and can be up to 5 times max a week. Je n'ai pas de combat corps minimum 3 fois par semaine et peut être jusqu'à 5 fois max par semaine. The other days are rest day, and 1 day for swimming. Les autres jours sont des jours de repos, et 1 jour pour la baignade.

Combat: mon, wed, sat OR mon, wed, fri, sat, sun. Combat: lun, mer, sam lu ou, mer., ven., sam., dim.
swim: thursday Natation: jeudi
tuesday: break Mardi: Pause

So far I only able to maintain my weight and my waist size is slowly decreasing. Jusqu'à présent, j'ai seulement réussi à maintenir mon poids et mon tour de taille diminue progressivement. But the fat in stomach and waist at the back has gone nowhere. Mais la graisse dans l'estomac et de la ceinture à l'arrière n'a rien donné.

Any tips? Any tips? :) Thanks. :) Merci.

umm, great inspiration! , Umm grande source d'inspiration! i have been working out for some time, but haven't been pushing myself.. Je travaille depuis un certain temps, mais n'ont pas été moi-même pousser ..

tks for sharing. TKS pour le partage.

=) =)

Great tips MUN, thanks. Conseils pour la Grande-MUN, merci. He still looks hot either ways bulky build or slimmer look :). Il cherche toujours des façons soit chaud encombrants construire ou plus mince look:). Any girl you can think of and show us her tips too? Toute jeune fille que vous pouvez penser et à nous montrer également ses conseils?

Madonna mama! Madonna mama! wow larger than life eh? wow plus grand que la vie hein? Great! Super! 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. Je suis impatient de lire son Mun, corps de rêve à son âge, je pense aussi sa raison de son alimentation ainsi que trouver les beaucoup pour nous, s'il vous plaît, merci Mun.

Hi Mun, Salut Mun,

Thanks. Merci. So, perhaps I should add 2-3 sessions of weight training on other days when I do not do Body Combat classes? Alors, peut-être je devrais ajouter 2-3 séances d'entraînement de poids sur d'autres jours où je ne fais pas le corps de classes de combat?

Mon, wed, sat, sun – body combat Lun, mer, sam, dim - lutter contre le corps
Tues, thurs, fri – weight (+swim on thurs) Mar, jeu, ven - poids (+ nagent sur le jeu)

Hope to loose more weight and tone up better. Espérance de perdre plus de poids et tonifier mieux. Keep up the good job. Continuez votre bon travail.

I wonder: Where did you get this information? Je me demande: Où avez-vous obtenu cette information? And also, do you happen to know his before and after stats? Et aussi, ne vous arrive de connaître son avant et après les stats? Because I typed the diet info into fitday, and he was obviously eating less calories than he was burning. Parce que j'ai tapé les informations sur l'alimentation en fitday, et il était évidemment de manger moins de calories que ce qu'il était en flammes. So, in my opinion he must have lost at least some weight doing that program. Donc, à mon avis, il doit avoir perdu au moins un certain poids aux travaux de ce programme.

Hey Surfnux, Hey 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. Dans le passé, j'ai l'habitude de faire un entraînement aérobie 6-7 fois par semaine, et j'ai trouvé ma% de matière grasse (j'utilise une échelle% de matières grasses) se déplaçait pas. I tried this for nearly 1 year. J'ai essayé ce pendant presque 1 an.

When I switched completely to weights workouts (5 times a week), my fat % dropped and has stayed that way – it worked : ) Lorsque je suis passé complètement à l'entraînement des poids (5 fois par semaine), mon% de matières grasses a diminué et a dormi comme ça - il a travaillé:)

Of course, you can try a mix between the two, but I just went straight for the weights. Bien sûr, vous pouvez essayer un mélange entre les deux, mais je suis juste allé tout droit pour les poids.

And Mun, I agree with your no carbs after 8pm. Et Mun, je suis d'accord avec votre sans glucides after 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. J'ai toujours remarqué que si je ne dispose pas d'un snack-carb après le dîner, que mon% de graisse est facile à contrôler avec l'exercice. So everyone, take notice of this tip : ) Donc tout le monde, prendre connaissance de ce conseil:)

when you eat so much eeg i believe everypeople can like Ryan Reynolds. quand vous mangez j'ai tant EEG pense out peuple peut aimer Ryan Reynolds. am i wrong? Ai-je tort?

and don't forget, most importantly the cycle of deca! Et n'oubliez pas, le plus important du cycle du déca!

“He lifted heavy weight to build the mass. "Il leva poids lourds pour construire la masse. Therefore, it is the typical 8 to 12 repetitions per set.” Par conséquent, il est de 8 à 12 répétitions par série typique. "

You're kidding right? Tu es vraiment sérieux? Heavy weights is not 8 to 12 reps. Les poids lourds est pas 8 à 12 répétitions. Heavy weights is 5 reps or less. Poids lourd est de 5 répétitions ou moins. It's a shame people think they're going “heavy” doing 3-4 sets of 10 reps. C'est une honte, les gens pensent qu'ils vont "lourd" faire 3-4 séries de 10 répétitions. Go HEAVY and do 5 sets of 5 reps. Aller LOURDS ET do 5 séries de 5 reps. If you haven't done it before, you'll be amazed how much faster your muscles grow. Si vous ne l'avez pas fait avant, vous serez étonné de constater combien vos muscles plus rapidement croître.

Sorry Frank, 8-12 reps is the best amount to build bulk muscle mass. Désolé Frank, 8-12 reps est la meilleure somme pour construire la masse musculaire en vrac. Doing less reps than that is best for building STRENGTH, not mass. Faire des répétitions au moins qui est le mieux pour la force de bâtiment, pas de masse. The other very important thing, of course, is mixing up your workout routine every few weeks and doing different exercises at different tempos. L'autre chose très importante, bien sûr, est de mélanger votre séance d'entraînement de routine de quelques semaines et faire des exercices différents à différents tempos.

A stronger muscle = a bigger muscle. Un muscle plus forte = un muscle plus gros. You're perpetuating a standard myth about weightlifting, except you actually have the myth backwards. Tu perpétuer un mythe type autour de l'haltérophilie, sauf que vous avez effectivement le mythe à l'envers. The myth goes that higher reps and lower weight will help build definition and lower reps and higher weights will build mass. Le mythe veut que les représentants supérieurs et inférieurs de poids aidera à construire la définition et de représentants dans plus faibles et des poids plus élevés s'appuiera masse. 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). Le fait est que les poids lourds, le genre qui nécessite moins de répétitions parce qu'il n'est pas matériellement possible pour vous de faire beaucoup de poids au 8-12 reps, mettra à profit la force et la taille (qui devrait être évident parce que si vos muscles deviennent plus forts, ils C 'est grossit). Definition is added by reducing your body fat. Définition est ajoutée en réduisant votre graisse du corps. Higher reps that you are recommending are better for muscle endurance. Reps plus élevé que vous recommandez sont mieux pour l'endurance musculaire. So I stand by what I said (and 15 years of experience), if you want to get big and strong, go HEAVY. Donc, je maintiens ce que j'ai dit (à 15 ans d'expérience), si vous voulez obtenir grand et fort, allez HEAVY.

“A stronger muscle = a bigger muscle.” «Un muscle plus forte = un muscle plus gros".

My stats say otherwise. Mes stats disent le contraire. 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. Je suis "maigre", il ya je suis nettement plus forte de 2 mois, lorsque j'ai démarré conformément aux actées stats de ce que je pourrais faire et ce que je peux faire maintenant et mes mensurations. Some area's have gotten bigger, some have gotten smaller. Certains zone sont en effet devenus plus volumineux, certaines sont devenues plus petites. 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 En général je peux soulever deux fois le poids que j'ai été capable de soulever quand j'ai commencé, qui ne s'est pas traduit par une augmentation de la taille dans une zone de quelques

hey there, ive been working out for almost a year now. Hey there, Ive a travaillé sur près d'un an maintenant. i've gained muscle as i was comparing previous photos to the recent one. J'ai acquis musculaires alors que je compare les photos avant la récente. however, my arms doesnt look defined at all. Toutefois, mes bras doesnt look du tout définies. 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? surtout mes deltoïdes, il semble que si IVE biceps plus gros et tricpes par rapport à mon delts.is-ce dû à mon régime de manger ou de mon plan d'entraînement? any advice pls? pls tout conseil?

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. quelle que soit moron pense que le plus lourd vous soulevez, c'est quand vous gagner plus de muscle de votre ignorance de ce dont vous parlez ... phase d'hypertrophie qui est de 8-12 reps est la phase dans laquelle vous gagner le plus de muscle. 4 to 6 is for strength gains… not mass and or muscle gains retard 4 à 6 est de gains de force ... et pas de masse musculaire ou de gains en retard
go ahead google it… youll feel like you should…stupid aller de l'avant il google ... vous sentirez comme vous convient ... stupid

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 et à nouveau Ryan mis sur le poids a pris de la créatine mangé droit blah blah blah, mais dans la mesure du virage de réduire les glucides, même 1g/pr lb (protéines) et en faisant les représentants de 12 - 20 qui affiche la définition, en prenant une faible résistance brûleur de graisse alors chaque fois que vous l'intention de montrer les résultats de prendre une diaretic quotidienne pendant une semaine car cela modifie la concentration des masses d'eau dans certaines zones ... démontrant encore une fois définition encore plus ... Ryan a diaretics toute la semaine du film shoot si évidemment elles fonctionnent bien

Here you go, particularly pay attention to myth #1. Ici, vous allez, une attention particulière aux Mythe # 1. Don't know who Chad Waterbury is? Je ne sais pas qui Tchad Waterbury est-ce? Didn't think so… google him. Ne le pense pas ... Google lui. Check out his credentials. Découvrez ses pouvoirs. What are yours? Quels sont les vôtres?

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? Et vous pensez que 20 reps est ce qui rend définition? Wrong. Faux. Losing fat… that's what makes definition. Perdre de la graisse ... c'est ce qui rend la définition.

Oh, and you might want to refrain from the name calling. Oh, et vous voudrez peut-être s'abstenir de les insultes. It doesn't make anyone sound intelligent. Il ne fait pas de bruit toute personne intelligente.

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 ne pas prendre parti, mais franchement si vous regardez la référence de la page vous liste youll voir que son à partir de 1993 ... et si vous savez rien de la salle de gym et de la santé, vous sauriez qu'il l'information qu'il contient est en perpétuelle évolution

so im going to agree with lance paul and kw so im sera d'accord avec Paul lance et kw

The reference you're looking at was for myth #3. La référence que vous regardez était pour Mythe # 3. The article was posted on 10/10/02. L'article a été publié le 10/10/02. See Voir 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. Et les mythes sont encore valables aujourd'hui.

Ever seen the guys on “World's Strongest Man”? Jamais vu les gars sur "World's Strongest Man"? They're HUGE. Ils sont énormes. We're talking 300+ pounds on some of them. Nous parlons de 300 livres sur certains d'entre eux. Have a look at them: Jetez un oeil sur eux: 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 + homme le plus fort + & btnG = Recherche + Images & gbv = 2 . . Obviously, they lift for strength. De toute évidence, ils soulèvent pour la force. According to the people here, they shouldn't be that muscular, just strong. Selon les gens d'ici, ils ne devraient pas être que musculaire, juste fût fort.

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 bien honnêtement à ce moment im cherchent à obtenir plus de force de mes muscles et moins de masse parce que franchement im 15 et depuis le IV a commencé à travailler mes bras ont obtenu énorme, mais je ne peux pas vraiment banc d'autant que tu crois que je serais en mesure de

I don't know about any references. Je ne connais pas la moindre référence. I used to do 12-15 reps, it got me strong, but my muscles were not increasing in size. J'ai l'habitude de faire 12-15 reps, il m'a fait forte, mais mes muscles étaient n'augmente pas la taille. I moved to 8 reps and I got bigger. J'ai déménagé à 8 reps et je me suis plus grand. That's from personal experience. C'est à partir de l'expérience personnelle.

I'm going to believe the first person that posts a photo of his body (with or without face). Je vais croire la première personne qui publie une photo de son corps (avec ou sans visage). Armchair commenting is no use.. Fauteuil commentant ne sert à rien ..

Hey guys…this is really urgent. Hey guys ... c'est vraiment urgent. im in need of a good delts workout. im a besoin d'un entraînement delts bon. i still do not see splits on my arms or in other words great definition with size.. Je ne vois toujours pas scinde sur mes bras ou en d'autres termes grande définition de la taille .. any workout comments? tout commentaire entraînement? do help me out.. do help me out .. thanks peeps !! merci peeps!

What about cardio? Qu'en est-cardio? 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? Si je suis cette séance d'entraînement et le plan d'alimentation que je dois faire beaucoup de cardio maintenant ou dois-je attendre jusqu'à ce que la garniture vers le bas stade?

I think cardio is good for being over all healthy and fit, but its really no way to loose weight Je pense cardio est bon pour être sur toutes les forme et en santé, mais son vraiment aucun moyen de perdre du poids

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. Si vous voulez perdre du poids, alors vous devez le faire d'une manière que vous brûlez plus de calories que vous avez prise d'eau et vous devez trouver un moyen d'accélérer votre métabolisme. you can do this buy weight training. Vous pouvez le faire de la musculation acheter. when you work out initially you dont burn many calories, but it has an after affect of burning calories that lasts for hours. Lorsque vous travaillez dans un premier temps ne pas brûler beaucoup de calories, mais il a une incidence après de brûler les calories qui dure pendant des heures. not only that it creates more muscle and each extra pound of muscle you gain your body burns an extra 50 calories a day. que non seulement elle crée plus de muscle et chaque livre supplémentaire vous gagnez du muscle de votre corps brûle une 50 calories supplémentaires par jour.

i learned all this from reading a book called the abs diet J'ai appris tout cela en lisant un livre intitulé The Abs Diet
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. ce livre ne devrait vraiment pas être appelé d'un livre alimentation, car il vous indique comment votre corps fonctionne et comment / pourquoi les choses sont mauvais pour vous et vous explique comment perdre du poids et obtenir plus sain. 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. et oui je sais sonores i like im approuvant le livre, mais c'est vraiment un bon morceau de littérature à lire n'en est pas moins.

Hi Frank, KW & others Salut Frank, KW & autres

I just stumbled over this blog and couldn't help but comment. Je viens de tombé sur ce blog et ne pouvais m'empêcher de commentaire.
You all have good arguments (and very entertaining). Vous avez tous de bons arguments (et très divertissant). So I thought i'd include mine. Alors j'ai pensé inclure la mienne. MUSCLES CANNOT COUNT! Muscles ne peuvent pas compter! 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. si (selon ce que vous voulez atteindre) le plus lourd que vous levez le reps moins vous serez en mesure de remplir, par conséquent, les muscles vont donc croître, à savoir les poids lourds = reps moins et vos muscles vont se développer à acomidate à la quantité de poids qui est levée . this works both ways, lighter weights= more reps and smaller muscle growth. Cela fonctionne dans les deux sens, les poids plus léger = plus de reps et les petits croissance musculaire. As for definition this is entirely up to the amount of body fat you have on your body. Quant à cette définition, qui est entièrement à la quantité de corps gras que vous avez sur votre corps. Personally I would rather lift heavy weights 8-10 reps, once I hit 10 reps I know it's time to increase the weight. Personnellement, je préfère lever des poids lourds 8-10 reps, une fois que j'ai touché 10 reps je sais qu'il est temps d'augmenter le poids. 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? Vous pourriez utiliser le max 5 rep, mais ne pensez-vous pas si vous étiez de levage le même poids et en faisant 8-10 reps vous serait beaucoup plus fort? It may take a little longer to get there but the results I think would be much better. Il mai prendre un peu plus pour y arriver mais je pense que les résultats seraient bien meilleurs. Let me know your thoughts. Faites-moi savoir vos pensées.

Happy lifting! Happy Lifting!

Hey some guy, Hey petit mec,

Thanks for your 2 cents. Merci pour vos 2 cents. But Frank and KW seems as adamant of their answers as you are. Mais Frank et KW semble catégorique de leurs réponses que vous êtes. There surely has to be a difference between heavy weights/low reps and lights weights/high reps. Il a sûrement y avoir une différence entre les poids lourds et des séries courtes et des poids lumières / reps élevé. But of course some exercise is better than no exercise. Mais bien sûr un peu d'exercice est mieux que pas d'exercice. The original question is, which is the best method for getting stronger and which is better for growing mass. La question initiale est, qui est la meilleure méthode pour devenir plus fort et qui est mieux pour la masse croissante.

In any case, like I said.. En tout cas, comme je l'ai dit .. 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! tous ces postulats fauteuil n'ont pas la crédibilité de plus de 2 peks ah parler dans une Kopitiam, à moins que quelqu'un a suivi une méthode et peuvent mettre leur photo pour le prouver! :D : D

wait..i dont get his breakfast thing. wait .. i dont get sa chose de petit-déjeuner. do we mix all that or what? ne nous mélangeons tout ce qui ou quoi?

Syke: You can, but don't have to. Syke: Vous pouvez, mais ne disposent pas. Can lightly cook the eggs in a pan, then have the almond butter & oatmeal separate. Peuvent légèrement cuire les oeufs dans une casserole, ont alors le beurre d'amandes et la farine d'avoine séparé. Or can mix the egg into oatmeal also. Ou peut mélanger l'œuf dans la farine d'avoine aussi. Both ways are pretty bland though. Les deux voies sont assez fade cependant. 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? 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, Mun,
Just thought you should know, I've linked this entry on my blog. Juste pensé que vous devriez savoir, j'ai lié cette entrée sur mon blog. Thought it was very interesting and I've made it an official goal of mine to try and accomplish something similar. Je croyais que c'était très intéressant et j'ai fait un objectif officiel de la mine pour essayer d'accomplir quelque chose de similaire.

_HC _HC

I'm lacking that kind of discipline right now. Je manque ce genre de discipline en ce moment. I've really hit a rut in my workout. J'ai vraiment touché une ornière dans mon entraînement. I need to find a workout partner and get serious about improving my physique. J'ai besoin de trouver un partenaire d'entraînement et de mettre sérieusement à améliorer mon physique. I'll start tomorrow, maybe. Je vais commencer demain, peut-être. Just kidding. Just kidding. Great post. Great post.

I just want to say i think FRANK is right when it comes to building mass with high weight low reps. Je veux juste dire que je pense que Frank a raison quand il s'agit de bâtir de masse avec les représentants de haut poids faible. it just makes sense. C'est tout simplement logique. plus everything ive read about it says FRANK is right so its just not my opinion. plus IVE tout lire à ce sujet, dit Frank est juste si son juste pas mon opinion. That article frank gave was a perfect example, ive heard numerous times of olympic athletes doing high reps low weight! Frank avait donné que l'article est un exemple parfait, Ive a entendu de nombreuses fois des athlètes olympiques faisant des séries longues de faible poids! so they dont gain any size, so they can stay in there weight division. et éviter qu'ils ne gain de toute taille, afin qu'ils puissent rester là-catégorie de poids. Dont let those guys bother you man they are just ignorant. Ne laissez pas ces gars-là ne vous inquiètent pas homme, ils sont simplement ignorants. 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 Ils veulent donner l'impression qu'ils sont les experts body builder alors qu'en fait ils ne savent rien et sont probablement 5 '5 "130 lbs <-exagération

Okay, this is getting out of hand and putting the wrong ideas into people's heads. Okay, c'est sortir de la main et de mettre les idées fausses dans la tête des gens. First of all, Frank is only half right… as well as everyone else being half right. Tout d'abord, Frank n'est que la moitié droite ... ainsi que toute autre personne représentant la moitié droite. Everyone's body is different and will respond to different things, including different reps. Corps de chacun est unique et répondra à des choses différentes, y compris les représentants différents. 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. Si vous étiez à travailler sur de lourdes à l'endroit où vous êtes seulement en mesure de rassembler les 5 reps chaque semaine ... votre corps serait rapidement s'adapter à cela et vous auriez touché un plateau où vous frappez le même poids, pensant que vous avez trouvé les plus fortes. The fact is… you need to change it up. Le fait est que ... vous avez besoin de la changer en place. Your body is smart, a lot smarter than many think. Votre corps est intelligent, beaucoup plus intelligent que beaucoup le pensent.
Many use the 8-12 rule because its a lot simpler and can get more out of somebody. Beaucoup utilisent la règle 8-12 parce que son beaucoup plus simple et peut obtenir davantage de quelqu'un. This is a rule used for novices because I use it when Im training somebody who has barely started out. Ceci est une règle utilisée pour les novices, car je l'utilise quand Im à former un employé qui a à peine commencé. 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). Si vous vous dites que vous êtes seulement aller à frapper 5 reps d'un certain nombre, thats ce que vous allez frapper (quand vous êtes plus récente). So it could be a weight that you will struggle on somewhat, but can knock out 5 fairly easily. Ainsi il pourrait être un poids qui vous lutte sur un peu, mais peut frapper out 5 assez facilement. 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. Vous vous déplacez ce numéro jusqu'à huit ... vous ne pourrez faire 5 d'entre eux, mais ces trois derniers que vous obtenez réellement de l'aide sont tout aussi bénéfiques, car vous poussez vos 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. Si je suis quelqu'un première formation, pour atleast les premiers mois je ne vais pas aller plus près du numéro 5, même après des années je pourrais le faire que quelques fois. 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. Lorsque vous êtes seulement en mesure d'obtenir un nombre comme 5, la plupart va pousser aussi dur que ce qu'ils peuvent pour obtenir ces 5 avec un montant impies de poids et de forme jeter par la fenêtre. 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. Quelqu'un qui soulève moins de £ 20 avec une bonne forme avec en général (génétique à part) à acquérir une personne qui fait pression sur tout leur corps pour obtenir que 20 livres jusqu'au. 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. Certaines personnes peuvent faire 5 reps au poids lourds avec une bonne forme de chacun d'eux, mais la majorité va faire environ 2 d'entre eux le bien et les 3 autres avec la forme terrible. 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. Quand j'arrive à le faire 8 avec un peu moins de poids, ils obtiendront une meilleure forme et l'amplitude de mouvement complète avec au moins 5 d'entre eux avant la fatigue s'installe et ils ont besoin d'aide.

This is the whole concept of the 8-12 rule. C'est le concept même de la règle de 8-12. And why I always use it with beginners and mostly everyone I train. Et pourquoi je l'utilise toujours avec des débutants et surtout à tous ceux que je train. But its more important to change it up. Mais c'est plus important de la changer en place.

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. Donc, pour résumer, pour moi ... J'ai été entraînement personnel pour le droit à 13 ans et j'ai été la formation de poids pour le droit à 17 .... S'efforce pour 8-12 en s'assurant que vous pouvez obtenir plus de 60 pour cent avec grande forme ... est beaucoup mieux que d'essayer de martèlent à 5 avec un poids extrêmement lourd qui provoque pisse forme médiocre et vous fait usage des muscles qui ne sont pas destinés à l'exercice.

yea Jay you are right, but i wasnt getting into specifics, the fact is that Frank is right! Jay oui vous avez raison, mais je wasnt rentrer dans les détails, le fait est que Frank a raison! 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. vous vous ne voyez pas grand gars Buff seul être capable de faire des séries longues de faible poids, les gars qui sont plus grands peuvent faire le poids lourd, Ive jamais vu Guy aa comme Arnold ne pouvant 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. la clé pour obtenir plus fait le poids plus lourd à chaque fois avec une bonne form.what les retardé été dit c'est que si vous ne repititions faible poids, vous aurez en gain de masse, lorsque le fait est que vous n'en êtes que plus légère, le but d'obtenir plus fait que les poids lourds avec une bonne forme pour que vos muscles lacrymogènes et de reconstruire et, quand ils reconstruisent ils reviennent plus forts.

Marc, have you ever actually watched Arnold's movie when he was training for “Mr. Marc, avez-vous effectivement regardé film d'Arnold quand il a été la formation de "Mr. Olympia” He talks about how many reps he does. Olympia "Il parle reps environ combien il le fait. I don't remember the actual quote but its when he's doing squats I believe. Je ne me souviens pas le devis actuel, mais son quand il fait des squats je crois. 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. Il dit en substance qu'il aime aller 8-10 parce qu'il dit que l'essentiel celles cours des 3 derniers que vous pousser hors de toute ta force et de la lutte à travers la douleur de se lever lorsque le corps se développe. Of course, that's somewhat dated but its the same concept I mentioned earlier. Bien sûr, c'est un peu désuet, mais son concept même je l'ai mentionné plus tôt. So Arnold didn't do the 5 X 5 thing, atleast not any the movie when he was gaining mass. Donc, Arnold n'a pas fait l'X 5 5 chose, tout au moins pas n'importe quel film, quand il la prenait de masse. He seemed to be doing 8-10 even 11 on bench press. Il semblait faire de 8-10 voire 11 sur la presse banc. 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. Mais oui je suis d'accord de faible poids est terrible sauf si vous êtes couper un peu, mais même alors, vous pouvez risquer de perdre trop de muscle ... mais 8-12 est un bon endroit, bien sûr changer It Up est toujours mieux.

That frank guy shouldn't talk Que Guy Frank ne doit pas parler
he has no idea what he's talking about il n'a aucune idée de quoi il parle
more reps is for defined muscle plus de reps est définie pour les muscles
and less reps from 8-12 is basically a building block et de représentants dans moins 8-12 est essentiellement un bloc de construction
for building stronger, bigger muscles, pour le renforcement des forts, des muscles plus gros,
read a book :) lire un livre:)

jeff dont start man.. Jeff homme ne commencez pas .. 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. Je suis d'accord avec le concept de poids lourds et de représentants est faible, vous gagnerez gains de force - pour 6max exemple, mais si vous commencez par faire entre 8 et 12 Aussi longtemps que vous l'êtes vous fatiquing muscle que vous travaillez sur vous pourrez réaliser des gains en force et en masse ( hypertrophie) et cela vous donnera un physique musclé mais c'est important pour vous assurer de la fatigue le muscle et prendre beaucoup de protéines de récupérer pour votre prochaine session de formation. 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. N'oubliez pas que si vous voulez gagner gros bras, poitrine, dos et épaules, etc et que vous souhaitez conserver ou de gagner que 6 pack, vous devez faire un peu de cardio parce que les chances sont que si vous consommez trop de protéines, la protéine qui est laissé le relais de la réparation des muscle se convertir à la graisse, de sorte que vous voudrez faire une course lente et douce maintenir votre fréquence cardiaque et un niveau d'équilibre (pas plus de 70% de taux max cœur) vous serez alors utiliser la graisse non désirée de votre corps a pour carburant plutôt que de glucides , comme ça, vous supprimez les graisses indésirables et maintenir la masse musculaire.

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. Si quelqu'un n'est pas d'accord let me know, im a été entraîneur personnel et ne faire que ça pendant 3 ans, donc ne je veux pas marcher sur les orteils entraîneurs personnels plus expérimentés et je ne comprends qu'il ya tant de mythes theries là-bas mais je sais que je pratique ce que Je prêche et j'ai atteint mes objectifs.

Hey Surf dude! Hey dude Surf! I do agree with your advice but i'm not sure about the protein being convertrd to fat. Je suis d'accord avec vos conseils mais je ne suis pas sûr que la protéine soit convertrd à la graisse. I did a bit of research and found the following information at: J'ai fait un peu de recherche et trouvé les informations suivantes à l'adresse: 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. "Trop de protéines n'est pas un problème, sauf si vous avez vraiment un surdosage, ce qui signifie manger deux fois la quantité que votre corps a besoin pour un long moment. 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. Quand votre corps a plus de protéines que nécessaire, il démonte tout simplement l'excès de protéines, utilise les acides aminés dont il a besoin, et rejette le surplus d'azote par les reins. The body can't store protein the way it stores energy in fat tissues. Le corps ne peut pas stocker les protéines de la façon dont il stocke l'énergie dans les tissus adipeux. 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. Parfois, quand quelqu'un mange trop de protéines sur une longue période, le corps soit décomposer les protéines et l'utiliser comme source d'énergie ou le déposer sous forme de graisse. You virtually never have to worry about children getting too much protein; in fact, parents usually worry about picky eaters not getting enough protein. Vous avez pratiquement jamais à vous inquiéter au sujet des enfants obtenir trop de protéines, en fait, les parents s'inquiètent souvent à propos des mangeurs difficiles ne pas obtenir suffisamment de protéines. Excess protein is not usually a worry for adults either, unless they are suffering from kidney disease.” L'excès de protéines n'est généralement pas un souci pour les adultes non plus, sauf s'ils sont atteints de maladies rénales. "

So I guess it can be converted to fat…..But it looks like you really have to overdose to do it. Donc je suppose qu'il peut être convertie en graisse ... .. Mais il semble que vous avez vraiment à une surdose de le faire.
But I totally agree with your training knowledge…nice one. Mais je suis entièrement d'accord avec vos connaissances de formation ... 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. Cool merci pour vos commentaires mais je trouve qu'il ya tant de différents mythes et les théories là-bas, il s'avère difficile de prévoir quel est le bon. For example the link below backs up my theory of excess protein turning into fat. Par exemple le lien ci-dessous avalise ma théorie de l'excès de protéines se transforment en graisse.

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. J'ai également étudié cette théorie pour mon examen en nutrition et en gestion du poids et elle a également mentionné la mesure minutieuse de la teneur en protéines car tout ce qui isnt utilisé est alors stockée dans le tissu adipeux (graisse) ce droit doesnt im moyenne et votre mal, mais se révèle en outre que Il ya plein de théories là-bas; ça ou son très déroutant / contredire.

Let me know your thoughts. Faites-moi savoir vos pensées.

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. Il faut espérer que quelqu'un avec le type de carrosserie similaires (Asie, Gainer dur, moins de 6 ') va afficher leurs corps avant / après photo ou mesures / performance pour prouver effectivement qu'ils ont pratiqué ce que l'enfer dont ils parlent. 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. Ensuite, je vais juste faire * tout ce qu'ils disent *, 95% de protéines, ou de manger des hamburgers Ramly 300 par jour, ou do 50 reps avec ahahahahaha bouteilles d'eau. Until then, jury is still out and armchair posturing/chest-beating rules. Jusque-là, le jury est toujours dehors, et une posture Fauteuil / poitrine de battre règles.

Didn't want to sound too negative back there, but it's just that every other month they come up with a theory. Ne voulais pas paraître trop négatif là-bas, mais c'est juste que tous les deux mois ils pu inventer une théorie. Before 300, isolation exercises and heavy weights were the fad. Avant 300, les exercices d'isolation et de poids lourds ont été le FAD. After 300, bodyweight exercises, kettlebells and HIIT were the new “in” thing. Après 300, le poids des exercices, et kettlebells HIIT ont été le nouveau «in». Diet-wise, it was eggs all the way. Diet-sage, il a été oeufs all the way. Then came protein powders. Puis vinrent les poudres de protéine. Then came Atkins. Puis vint Atkins. Then came Malibu diet. Puis vint Malibu alimentation. Then came, screw the powders, just eat natural lean meat and veggies. Puis vint, visser les poudres, juste manger de la viande maigre et des légumes naturels. 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. Il y avait même la phase où végétarien était po Puis le 40/30/30 était sorti, que l'apport calorique total compté en tant que protéine longtemps qu'il y avait assez. Then egg yolks were back, sat. Ensuite, les jaunes d'oeufs étaient de retour, sat. fat is not that bad, only trans fat is bad. la graisse n'est pas si mauvais, que le gras trans est mauvais.

So what I meant to say was, fucking hell, just moderation in everything, variety in everything. Donc ce que je voulais dire, fucking hell, juste modération en toutes choses, de la variété en tout. Alternate high-reps/low weights and low-reps/heavy weights. High-reps/low Autre poids et poids low-reps/heavy. And bodyweight training. Et la formation de poids corporel. Put in some slow cardio, some intense cardio. Mettez dans certains cardio lente, certains cardio intense. Put in some circuits. Mettez dans certains circuits. After all, I hope no one forgets that they way to hypertrophy/gain strength is to always change it up for the body. Après tout, j'espère que personne n'oublie qu'ils voie à une hypertrophie / résistance au changement de gain est toujours en place pour le corps.

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. Surf Dude essaie de travailler sur ce qui est là, mais pour tout le monde qui est «certain» que leur méthode est la meilleure: je le dis, therre n'est pas "meilleure" méthode. You have to have variety. Vous devez avoir la variété.

Definitely no best method out there. Absolument pas meilleure méthode là-bas. Everyone's body responds to different methods. Tout le monde le corps répond à des méthodes différentes. If you go on a low carb diet… will your body lose weight, yes of course.. Si vous faites un régime faible en glucides ... sera votre corps à perdre du poids, oui bien sûr .. is it healthy? Est-il sain? Not really. Pas vraiment. Anytime you deprive your body into that type of “starve mode” then you run the risk of hurting it. Chaque fois que vous priver de votre corps dans ce type de "affamer" mode vous courez le risque de le blesser. I will never recommend a low carb diet to anybody that I train. Je ne recommande un régime alimentaire faible en glucides à personne que je m'entraîne. I see results with different methods, I might incorporate low carbs into it at some point, but never rely on that. Je vois les résultats avec différentes méthodes, je pourrais intégrer bas glucides en elle à un certain point, mais ne jamais se fier à ce sujet. Too many people get false hopes because you lose weight so quickly. Trop de gens obtenir de faux espoirs parce que vous perdez du poids si vite. Its all about what works though. Son tout sur ce qui fonctionne bien. I find a 40 40 20 works well for me. Je trouve un 40 40 20 fonctionne bien pour moi. I have found that 50 30 20 works well for others, it all depends. J'ai constaté que 50 30 20 fonctionne bien pour les autres, ça dépend.

And to answer the question on protein turning to fat, yeah that's not really the case. Et pour répondre à la question sur les protéines en se tournant vers gras, ouais c'est pas vraiment le cas. A lot of the protein you will excrete out… and the other will be processed. Un grand nombre des protéines vous excrètent savoir ... et l'autre seront traitées. Too much protein can cause harm… but turning to fat really isn'ta huge problem. Trop de protéines peut causer des dommages ... mais en se tournant vers de graisse n'est pas un énorme problème vraiment. A slow digesting protein like a casein can cause you to feel full. Une protéine lente digestion comme une caséine peut vous faire sentir rassasié.

He looks good but depleted. Il a l'air bon, mais épuisés. 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. Je sais par expérience que si vous avez la génétique à l'air naturel qui coupe, étant dans cette forme ne va pas durer pour 90% des gens.

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. La chose la plus importante pour les gens à sortir de cette histoire, c'est ce qui a fonctionné pour lui, sera très certainement fonctionne pas pour tout le monde et bien sûr ce n'est jamais mentionné dans ces types d'articles.

Not everyone can afford professional help for vanity. Tout le monde ne peut se permettre une aide professionnelle pour la vanité.

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. okay sa fait un moment que iv vérifié cette chose et je na pas même la peine de lire à travers toutes les entrées, de sorte im vais mettre quelques petites choses ici et voir comment vous les gars réagir. 1, different work outs need different reps and sets. 1, sorties de travail différentes ont besoin de différents représentants et les décors. 2, when it comes to benching every one has their own opinion. 2, quand il s'agit de l'aménagement de gradins chacun a sa propre 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. 3, j'ai trouvé dernièrement quand je travaille que 3 séries de 5 m'a vraiment progressé dans de poids qui est bon parce que cela m'a aidé dans ma force musculaire et l'endurance. and after doing that a little bit im going to switch it up. et après avoir fait qu'un peu im going pour l'allumer en place. 4, toning and definition is purely body fat %. 4, tonification et la définition est purement% de graisse corporelle. 5, building up your muscular strength also helps with muscular endurance. 5, la constitution de votre force musculaire contribue également à l'endurance musculaire. 6, diet is a very complicated thing and should be very personalized and information going into it should come from a good resource. 6, l'alimentation est une chose très compliquée et devrait être très personnalisé et d'information allant dans lui doit provenir d'une bonne ressource.

I do not agree with some of the things Personal Trainer says. Je ne suis pas d'accord avec certaines des choses Personal Trainer dit. 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. Si vous êtes vraiment un entraîneur personnel et vous dites aux gens que la génétique est un rôle clé dans l'certaine manière de regarder, alors vous n'êtes pas un entraîneur personnel très bon. In my years I have seen people do some amazing transformations. Dans mes années, j'ai vu des gens faire des transformations étonnantes. I have never told someone they couldn't get somewhere because of genetics. Je n'ai jamais dit à quelqu'un qu'ils ne pouvaient pas aller quelque part à cause de la génétique. Genetics only makes it easier, unless you have a thyroid problem anything is possible. La génétique ne fait que faciliter la tâche, sauf si vous avez un problème de thyroïde rien n'est 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. La raison pour laquelle seulement 90 pour cent des gens ne peuvent pas ressembler à ça pendant très longtemps parce qu'ils ne maintiennent pas le régime strict après avoir touché un endroit comme ça. Its not that hard once you get there. Ce n'est pas si difficile une fois que vous vous y rendre.

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. Une chose que je suis d'accord avec est que 3 pour cent la masse grasse corporelle vous laissera épuisé, mais là encore, il était assis à environ 6-7 puis réduirait à celui lors du tournage commencerait.

In Amityville he looked much better. Dans Amityville, il avait l'air beaucoup mieux. 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. 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? 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'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…

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. Merci de l'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 Paix

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? Est-ce vrai?

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. Non à peine.

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.

That's a good clean look. 4 hours a day though? He's taking volume training a little too far IMO. He would have gained more if he rested properly.

Ugh. Ugh. This isn't that difficult. You can't cut and bulk at the same time. You do one then do the other. When you are trying to gain mass (bulk) you should be intaking an obscene amount of calories via protein. 2g minimum per lb of body weight. When you are cutting, you should be running a caloric deficiency. Subsequently you CANNOT do both at the same time! Period. Période.
Also, more weight equals more mass. Mass equals strength. When doing working sets I do a max of 8 reps. If I can do more than 8 reps, I should be using more weight. Its a simple rule of thumb, that works wonders. And if you EVER leave the gym without working to muscle exhaustion, then you left something on the table.
26 yrs old, 6′0 240lbs, 11% bodyfat. Also I've probably banged more women than ryan reynold.

How do you know exactly what they do and what they eat ?