How To Build Body Like Ryan Reynolds? Kako Za Graditi tijelo poput Ryan Reynolds?

Holy Protein Shake. Sveti Protein Shake. That last photo, looks like he has only 3-5% body fat. To je posljednja fotografija, izgleda kao da ima samo 3-5% masti tijelo. His delts really shrunk the most. Njegov delts stvarno smanjila najviše.

great tips.. velik savijeti .. ;-) ;-)

Wow, so thats how he did it. Wow, pa taj kako je on to učinio. 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 Nisam mogao vjerovati prvi put sam ga vidio u Blade Trinity, čudio ako je to zaista isti momak od 2 momci, djevojke i pizzeriu i Van Wilder

nice tips and nice abs. lijepo lijepo savjete i abs.

One thing about abs, does one with flabby stomach, have to keep doing the abs exercise and do cardio to slowly reduce the fat and only this way will help? Jedna stvar o abs, ne jedna s mlohav stomak, morati držati događaj abs kardio vježbe i činiti polagano smanjiti masnoće i samo na taj način će se pomoći?

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. Nisam imao puno trening s utezima u posljednje vrijeme, osim događaj tijela borbe i svjetlo sjesti i gurati se za vrijeme uređaj trag. I lost weight mostly on my arms, but abs wise its less. Smršavio sam uglavnom na moje ruke, ali njegov kormilar mudri manje.

I did body combat minimum 3 times a week and can be up to 5 times max a week. Ja sam tijelo borbene najmanje 3 puta tjedno, a može biti i do 5 puta tjedno max. The other days are rest day, and 1 day for swimming. Ostali dani su dan počinka, i 1 dan za kupanje.

Combat: mon, wed, sat OR mon, wed, fri, sat, sun. Combat: pon, srijeda, subota ILI pon, sri, pet, sub, ned.
swim: thursday plivati: Thursday
tuesday: break Utorak: break

So far I only able to maintain my weight and my waist size is slowly decreasing. Do sada sam jedini u mogućnosti to održavati moju težinu i moja struka veličina polako se smanjuje. But the fat in stomach and waist at the back has gone nowhere. Ali masti u želucu i struka na leđa je otišao nigdje.

Any tips? Bilo koji savijeti? :) Thanks. :) Hvala.

umm, great inspiration! umm, velika inspiracija! i have been working out for some time, but haven't been pushing myself.. ja radili su se za neko vrijeme, ali nisu guranje sebe ..

tks for sharing. tks umjesto sudioništvo.

=) =)

Great tips MUN, thanks. Velik savijeti Mun, zahvalnost. He still looks hot either ways bulky build or slimmer look :). On je još uvijek izgleda vruće ili način izgraditi glomazne i vitkiji izgled:). Any girl you can think of and show us her tips too? Bilo koja djevojka možete sjetiti i nas pokazati joj savjete previše?

Madonna mama! Madonna mama! wow larger than life eh? vau veći od života eh? Great! Velik! 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. Ja sam obličje naprijed to čitanje o njoj Mun, iznenađujuće tijelo na njenu dob, ja isto mislim da joj zbog svojih dijeta, te saznati puno za nas molim, hvala Mun.

Hi Mun, Bok Mun,

Thanks. Hvala. So, perhaps I should add 2-3 sessions of weight training on other days when I do not do Body Combat classes? Dakle, možda sam trebao dodati 2-3 sjednicama trening s utezima na druge dane kada ne radim Tijelo Borilački klase?

Mon, wed, sat, sun – body combat Pon, sri, sub, ned - tijela borbene
Tues, thurs, fri – weight (+swim on thurs) Ut., Čet, pet - težina (+ kupati na čet)

Hope to loose more weight and tone up better. Nadam se gubiti više težine i ton gore bolje. Keep up the good job. Držite se dobro posao.

I wonder: Where did you get this information? Pitam se: Odakle ti ova informacija? And also, do you happen to know his before and after stats? I također, da li vam se dogoditi da znate njegov prije i poslije statistiku? Because I typed the diet info into fitday, and he was obviously eating less calories than he was burning. Jer sam tip prehrane informacije u fitday, a on je očito bio jesti manje kalorija nego što je bio gori. So, in my opinion he must have lost at least some weight doing that program. Dakle, po mom mišljenju on je izgubio mora imati barem neke težine događaj taj program.

Hey Surfnux, Hej 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. U prošlosti sam naviknut obaviti aerobni trening 6-7 puta tjedno, i postaviti moj masti% (koristim mast% skala) nije premještanje. I tried this for nearly 1 year. JA pokušao to za gotovo 1 godinu.

When I switched completely to weights workouts (5 times a week), my fat % dropped and has stayed that way – it worked : ) Kada sam prebacio u potpunosti se utezi vježbanje (5 puta tjedno), moj masti% pao i ostao je na taj način - to je radio:)

Of course, you can try a mix between the two, but I just went straight for the weights. Naravno, možete pokušati miješati između dva, ali JA pravedan je otišao ravan za težine.

And Mun, I agree with your no carbs after 8pm. I Mun, slažem se sa vašim bez ugljikohidrata nakon 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. Uvijek sam primjetio da ako nemam carb zakuska poslije večere, da je moj fat% je lako kontrolirati i vježbe. So everyone, take notice of this tip : ) Tako svatko, obazirati se ovaj savjet:)

when you eat so much eeg i believe everypeople can like Ryan Reynolds. kada jesti toliko EEG ja vjerujem everypeople moći poput Ryan Reynolds. am i wrong? am I wrong?

and don't forget, most importantly the cycle of deca! i ne zaboravite, što je najvažnije ciklus deca!

“He lifted heavy weight to build the mass. "On je podigao težak težina za izgradnju mase. Therefore, it is the typical 8 to 12 repetitions per set.” Dakle, to je tipično 8 do 12 ponavljanja po setu. "

You're kidding right? You're kidding right? Heavy weights is not 8 to 12 reps. Teški utezi nije 8 do 12 ponavljanja. Heavy weights is 5 reps or less. Teški utezi je 5 ponavljanja ili manje. It's a shame people think they're going “heavy” doing 3-4 sets of 10 reps. To je sramota ljudi misle oni će "težak" rade 3-4 seta od 10 ponavljanja. Go HEAVY and do 5 sets of 5 reps. Idi teška i do 5 setove od 5 ponavljanja. If you haven't done it before, you'll be amazed how much faster your muscles grow. Ako niste to učinili prije, da ćete biti zaprepašteni koliko vam mišići brže rasti.

Sorry Frank, 8-12 reps is the best amount to build bulk muscle mass. Žao nam je Frank, 8-12 ponavljanja je najbolje skupno iznos za izgradnju mišićne mase. Doing less reps than that is best for building STRENGTH, not mass. Doing reps manje nego da je najbolje za izgradnju SNAGE, a ne masa. The other very important thing, of course, is mixing up your workout routine every few weeks and doing different exercises at different tempos. Druga vrlo važna stvar, naravno, miješajući svoje uvježbavanje rutinskih svakih nekoliko tjedana i radiš različite vježbe u različitim tempo.

A stronger muscle = a bigger muscle. Jače mišiće = veći mišić. You're perpetuating a standard myth about weightlifting, except you actually have the myth backwards. Ti si stalno ponavljanje standardnih mit o dizanju utega, osim koje imate mit unatrag. The myth goes that higher reps and lower weight will help build definition and lower reps and higher weights will build mass. Mit kaže da više ponavljanja i manje težine će pomoći graditi definicija i niže ponavljanja i veće težine će graditi masa. 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). Činjenica je da teški utezi, vrsta koja zahtijeva manji broj ponavljanja, jer to nije fizički moguće za vas da ne toliko težinu na 8-12 ponavljanja, gradit će snage i veličine (što bi trebao biti očigledan, jer ako su vaše mišiće jača, oni 're getting bigger). Definition is added by reducing your body fat. Definicija je dodao / la smanjenje svoje tijelo mast. Higher reps that you are recommending are better for muscle endurance. Najbolji reps da ste preporučuje se bolje za izdržljivost mišića. So I stand by what I said (and 15 years of experience), if you want to get big and strong, go HEAVY. Tako stojim po ono što sam rekao (i 15 godina iskustva), ako želite dobiti veliki i jaki, ići TEŠKA.

“A stronger muscle = a bigger muscle.” "Jače mišiće = veći mišić."

My stats say otherwise. Moje statistike govore drugačije. 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. I'm "mršav", ja sam znatno jači nego prije 2 mjeseca kad sam počeo po otpisuje statistika o tome što sam mogao učiniti onda i ono što ja mogu učiniti sada i moja mjerenja. Some area's have gotten bigger, some have gotten smaller. Neki područja imati dobivši veći, neki imaju stečen manji. 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 Općenito mogu podići dvostruko više od težine sam bio sposoban za podizanje kad sam počeo, koja nije na engleskom povećanje veličine u nekoliko područja

hey there, ive been working out for almost a year now. Hey there, ive bio razrada za skoro godinu dana. i've gained muscle as i was comparing previous photos to the recent one. Ja sam stekao mišića kao što sam bio usporedbom prethodnih fotografija na nedavno jedan. however, my arms doesnt look defined at all. Međutim, moje ruke doesnt pogledati definirani na sve. 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? posebno moje delts, izgleda kao da ive i tricpes biceps veći u odnosu na moje delts.is ovo zbog moje plan prehrane ili moje vježba plan? any advice pls? bilo koji savjet pls?

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. god kreten misli da ste lift teža je kad dobije više mišića tvoj neupućeni u ono što vam govorim ... hipertrofija faza koja je 8-12 ponavljanja je faza u kojoj se dobiti najviše mišića. 4 to 6 is for strength gains… not mass and or muscle gains retard 4 - 6 je za dobitke snage ... ne mase i / ili mišića dobitke retard
go ahead google it… youll feel like you should…stupid ići naprijed to google ... ćete se osjećati kao da treba ... glupi

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 i opet Ryan na težini uzme kreatin jeli pravo blah blah blah, ali što se tiče nijansiranje smanjenje ugljikohidrata, isti 1g/pr lb (proteina) i radi ponavljanja od 12 do 20, koji će pokazati definiciji, uzimanje niske masnoće plamenik snage onda kad planirate prikazati rezultate uzeti diaretic svakodnevan za tjedan dana, jer to mijenja koncentracija tijela vode u pojedinim područjima ... opet pokazuje čak više definicija ... Ryan je uzeo diaretics cijeli tjedan film snimati tako očito rade dobro

Here you go, particularly pay attention to myth #1. Here you go, posebno obratite pažnju na mit # 1. Don't know who Chad Waterbury is? Ne znam tko je Chad Waterbury? Didn't think so… google him. Je ne misle tako ... njemu google. Check out his credentials. Provjerite svoje vjerodajnice. What are yours? Koje su tvoje?

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? A vi mislite da 20 ponavljanja je ono što čini definicija? Wrong. Pogrešno. Losing fat… that's what makes definition. Gubljenje masti ... to je ono što čini definicija.

Oh, and you might want to refrain from the name calling. Oh, i možda želite da se suzdrže od imena poziva. It doesn't make anyone sound intelligent. To ne čine nikome zvuk inteligentan.

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 uzimanje strane, ali iskren ako pogledamo preporuka od stranica koju ćete vidjeti da je popis iz 1993 je ... i ako znate išta o teretani i zdravlje te će znati da podaci na njemu uvijek se mijenja

so im going to agree with lance paul and kw na taj način im ide se složiti s kopljem i paul kw

The reference you're looking at was for myth #3. Referenca koju gledate je za mit # 3. The article was posted on 10/10/02. U članku je pošta na 10/10/02. See Vidi 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. I mitovi još uvijek vrijede i danas.

Ever seen the guys on “World's Strongest Man”? Ikada vidio dečki na "World's Najjače Man"? They're HUGE. They're ogroman. We're talking 300+ pounds on some of them. Preterit od be 'automobil koji govori 300 + funti na neke od njih. Have a look at them: Imati pogledati na njih: 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 + najjači čovjek + & btnG = Search + Images & gbv = 2 . . Obviously, they lift for strength. Očito, oni lift za snagu. According to the people here, they shouldn't be that muscular, just strong. Prema ljudima ovdje, oni ne bi trebalo da je mišićni, samo jaka.

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 dobro iskreno u ovom trenutku izgleda da im se više snage iz moje mišiće i manje mase, jer iskreno im od 15 i od iv počeli raditi iz moje ruke imaju stečen ogroman ali ja licemjerje klupa stvarno onoliko koliko mislite da ja bi mogla da

I don't know about any references. Ne znam o bilo reference. I used to do 12-15 reps, it got me strong, but my muscles were not increasing in size. JA naviknut činiti 12-15 ponavljanja, to mi je dobio jaki, ali mi mišići nisu sve u veličini. I moved to 8 reps and I got bigger. Sam se preselio na 8 ponavljanja i JA je dobio veći. That's from personal experience. To iz osobnog iskustva.

I'm going to believe the first person that posts a photo of his body (with or without face). I'm going to vjerovati prva osoba koja postova sliku svoga tijela (sa ili bez lica). Armchair commenting is no use.. Fotelja komentirajući nema koristi ..

Hey guys…this is really urgent. Hey guys ... ovo je stvarno hitno. im in need of a good delts workout. im je potrebna dobra delts vježba. i still do not see splits on my arms or in other words great definition with size.. ja još uvijek ne dijeli na mojim rukama ili drugim riječima veliki definicija veličine .. any workout comments? bilo koji vježba komentari? do help me out.. ne pomoć mene vanjska strana .. thanks peeps !! hvala peeps!

What about cardio? Što o kardio? 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? Ako sam slijedite ovaj vježba i dijeta plan bi trebao JA obaviti puno od kardio sada ili trebam čekati dok riš dolje pozornici?

I think cardio is good for being over all healthy and fit, but its really no way to loose weight Mislim da je dobar za kardio se nad svim zdrav i fit, ali je doista ni na koji način to loose weight

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. Ako želite izgubiti težinu onda morate to učiniti na način da trošite više kalorija nego što usisa i vi morate naći način da se ubrzati vaš metabolizam. you can do this buy weight training. možete to učiniti kupiti trening težinu. when you work out initially you dont burn many calories, but it has an after affect of burning calories that lasts for hours. kada se riješiti u početku te dont izgoreti mnogo kalorija, ali je nakon utjecati na gori kalorije koje traje satima. not only that it creates more muscle and each extra pound of muscle you gain your body burns an extra 50 calories a day. ne samo da stvara više mišića, a svaki dodatni funta od mišića te dobiti svoje tijelo sagorijeva dodatnih 50 kalorija dnevno.

i learned all this from reading a book called the abs diet Saznao sam sve ovo od čitanja knjiga pod nazivom ABS dijeta
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. 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, ie 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. Pustiti mene znati svoje misli.

Happy lifting!

Hey some guy,

Thanks for your 2 cents. Hvala na 2 centa. But Frank and KW seems as adamant of their answers as you are. No, Frank i KW izgleda kao čvrst njihove odgovore kao i vi. There surely has to be a difference between heavy weights/low reps and lights weights/high reps. Tu svakako treba biti razlika između teškog utega / niske ponavljanja i svjetla utega / visoka ponavljanja. But of course some exercise is better than no exercise. Ali naravno neke vježbe je bolje nego ne vježba. The original question is, which is the best method for getting stronger and which is better for growing mass. Originalni pitanje je, koja je najbolja metoda za sve jače i što je bolje za uzgoj mase.

In any case, like I said.. U svakom slučaju, kao što sam rekao .. 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! svih tih fotelja postulations imati više povjerenja od 2 ah peks govoriti u kopitiam, ako bilo tko je uslijedila jedna metoda i mogu postavljati svoje fotografije to dokazati! :D : D

wait..i dont get his breakfast thing. čekati .. ja dont dobiti svoj doručak stvar. do we mix all that or what? mix mi sve to ili što?

Syke: You can, but don't have to. Syke: Možete, ali ne moraju. Can lightly cook the eggs in a pan, then have the almond butter & oatmeal separate. Može lagano kuhati jaja u tavi, a zatim su badema maslac i zobena kaša odvojena. Or can mix the egg into oatmeal also. Ili može miješati u jaje i zobeno brašno. Both ways are pretty bland though. Oba načina su prilično blag ipak. Usually I add a teaspoon of sugar, or some banana on top. Obično sam dodati žličicu šećera, banana ili neki na vrhu.

Did he do abs every single day before every workout? Učini abs svaki dan prije svakog vježbanja? That's what I got from it anyways. To je ono što sam dobio od nje bilo kako. Anyone know? Bilo tko znati?

hey can any 1 suggest me how 2 increase height? hej može svejedno 1 mi sugeriraju kako 2 povećati visinu?
my mom is 5 ft 6 inches dad is 5 ft 9 inches im jut 5 ft 8 inches n im 19 yrs old.. moja mama je 5 m 6 inča tata je 5 ft 9 inča im izbočina 5 ft 8 inča n im 19 yrs old ..
pls suggest me some effective measures 2 increase my height.suggest me a diet as well som workouts…. pls mi predlagati neke učinkovite mjere 2 povećati height.suggest mi je dijeta, kao som vježba ....

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. Ok ja pravedan je dom tijelo mast% test i to je ja ima 7% tjelesne masti, sada imam oko 2 inča ili masti na trbuh i lil slojem masti na moj pecks, ja težine 182, imaju Weist veličina od 33 inča i hip veličine ili 34 inča, prednja ruka od 12 inča i ručni zglob od 7 inča. is this accurate, becuase i want to get a 6 pack and a defined chest as soon as possible ovo je točan, jer želim da biste dobili 6 omot i definira grudi što je prije moguće

Please, and suggestions? Molimo Vas, te prijedloge?

Mun seems to be missing.. Mun Čini se da nedostaje .. or ignoring the comments aahahahaha ili ignoriranje komentare aahahahaha

Dere: 7%?? Dere: 7%? That's very low. To je vrlo niska. You have almost the same fat percentage as Michael Jordan. Imate skoro isti postotak mliječne masti kao i Michael Jordan. You should not have a layer of fat on your chest if that's accurate. Vi ne bi trebali imati sloj masnoće na prsima, ako je to točno. Normal males have maybe 10-15% fat. Normalno mužjaci imaju možda 10-15% masti. Females have 15-20% fat. Ženke imaju 15-20% masti. Right now, according to my basic scale, I have 20% fat :( So I have 1-2″ of fat around my waist :( Upravo sada, prema mojim osnovne razmjera, imam 20% masti: (Dakle imam 1-2 "masnoća oko struka mog: (

I'm guessing your fat percentage is around 15-20%. Im 'nagađanje svoj postotak mliječne masti je oko 15-20%.

The only accurate way to measure is in a lab where they immerse you in a tank of water. Jedini način da se precizno mjeri se u laboratoriju gdje su vas uroniti u cisternu za vodu. All other methods is only an approximation. Sve ostale metode je samo aproksimacija. How did you measure yours? Kako ste mjeriti yours?

In any case, you don't have to worry about the fat percentage.. U svakom slučaju, ne morate brinuti o postotak mliječne masti .. If like me you don't have a six-pack yet.. Ako poput mene nemate šest-paket još .. you're not there! you're not there! :D Up your gym time, watch your diet. : D Gore svoju teretanu vrijeme, gledati svoje prehrane. And if you get there before I do, lemme know how :D A ako se tamo prije nego što mi je činiti, lemme znati kako: D

hey guys, does this mean that we shud be doing abs everyday (on workout days of course) ?? hej momački, to znači da smo groza biti događaj abs svakodnevni (na trening dana, naravno)? and also bout the intake of carbs. a isto tako bout unos ugljikohidrata. if im looking to build muscle mass and have a lean body, carb intake shud be alot or less? ako im žele izgraditi mišićnu masu i imaju lean body, unos ugljikohidrata groza biti puno manje ili? i mean im eating like 120g of protein a day which i think is sufficient. Mislim im jesti kao 120g proteina dnevno koji mislim da je dovoljno. do gimme some comment here please. ne daj neki komentar ovdje molim. thanks much. hvala puno.

Mun, Mun,
Just thought you should know, I've linked this entry on my blog. Dovoljno je mislio da bi trebao znati, ja sam povezan ovaj unos na mom blogu. Thought it was very interesting and I've made it an official goal of mine to try and accomplish something similar. Mislio to je bio vrlo zanimljiv i sam napravio to službeni cilj od mina pokušati i ostvariti nešto slično.

_HC _HC

I'm lacking that kind of discipline right now. Ja sam siromašan takvu disciplinu upravo sada. I've really hit a rut in my workout. Ja sam stvarno hit rutina u mom vježba. I need to find a workout partner and get serious about improving my physique. Trebam pronaći vježba partnera i ozbiljno o poboljšanju mog stas. I'll start tomorrow, maybe. Ja ću početi sutra, možda. Just kidding. Just kidding. Great post. Izvrstan post.

I just want to say i think FRANK is right when it comes to building mass with high weight low reps. Samo želim da kažem ja mislim FRANK je u pravu kada je riječ o izgradnji mase s visokom težinom niskim ponavljanja. it just makes sense. to samo ima smisla. plus everything ive read about it says FRANK is right so its just not my opinion. plus sve ive pročitati o tome kaže Frank je pravo na taj način svoju ne pravedan moj mišljenje. That article frank gave was a perfect example, ive heard numerous times of olympic athletes doing high reps low weight! Taj članak je dao iskren je bio savršen primjer, ive čuo bezbroj puta u olimpijski sportaši događaj visokog ponavljanja male težine! so they dont gain any size, so they can stay in there weight division. pa oni dont dobiti bilo koje veličine, tako da mogu ostati u tu težinu podjela. Dont let those guys bother you man they are just ignorant. Dont neka oni momački gnjaviti vas muškarac oni su samo neznanju. 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 Oni žele da izgledaju kao da su tijelo graditelj stručnjaci kada je u stvari oni ne znaju ništa i vjerojatno 5 '5 "£ 130 <-exageration

Okay, this is getting out of hand and putting the wrong ideas into people's heads. Ok, ovo je dobivanje iz ruke i stavljanje u redu ideje u glavama ljudi. First of all, Frank is only half right… as well as everyone else being half right. Prije svega, Frank je samo pola pravo ... kao i svi drugi se polovina pravo. Everyone's body is different and will respond to different things, including different reps. Svačije tijelo je drugačije i da će odgovoriti na različite stvari, uključujući i različite ponavljanja. 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. Ako ste bili na rad izvan teških gdje ste samo u stanju sabrati strana 5 ponavljanja svaki tjedan ... Vaše tijelo će se brzo prilagoditi na ovo, a vi bi pogodak plato gdje ste udarajući istu težinu, misleći da su sve jače. The fact is… you need to change it up. Činjenica je ... trebate ga se promijeniti. Your body is smart, a lot smarter than many think. Vaše tijelo je pametan, puno pametniji nego mnogi misle.
Many use the 8-12 rule because its a lot simpler and can get more out of somebody. Mnogi koriste 8-12 pravilo, jer mu je mnogo jednostavniji i mogu dobiti više od nekoga. This is a rule used for novices because I use it when Im training somebody who has barely started out. Ovo pravilo se koristi za početnika, jer sam ga koristiti kada Im trening netko tko jedva je pokrenut vanjska strana. 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). Ako se reći da samo ide to pogodak 5 ponavljanja određenog broja, je taj što vam se događa da se pogođeno (kada su novije). So it could be a weight that you will struggle on somewhat, but can knock out 5 fairly easily. Tako bi se moglo težinu da ćete borbu na nešto, ali može nokautirati 5 prilično lako. 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. Možete premjestiti taj broj do osam ... samo moć biti u mogućnosti to učiniti 5 od njih, ali one zadnje tri koje ste doista dobili pomoć o jednako su korisne jer se gura svoje mišiće.

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. Ako sam nekoga prvi trening, atleast za prvih par mjeseci nisam ni ići blizu broj 5, čak i nakon godina samo sam mogao učiniti to nekoliko puta. 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. Kada ste samo u mogućnosti da biste dobili broj kao 5, većina će se gurati kao tvrdo kao oni mogu dobiti one 5 s bezbožnim iznos od povećati težinu i oblik baciti kroz prozor. 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. Netko tko liftova £ 20 manje u dobroj formi i obično (na stranu genetika) iz dobiti osoba koja je gura svoje cijelo tijelo kako bi dobili taj 20 £ gore. 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. Neki ljudi mogu do 5 ponavljanja u teškim težine sa dobrim obrazac na sve njih, ali većina jesu idući u obaviti oko 2 od njih dobar, a drugi 3 sa strašnim obliku. 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. Kad sam im da se do 8 s malo manje težine, oni će dobiti bolju formu i punije raspon pokreta s atleast 5 od njih prije umora postavlja u te im je potrebna pomoć.

This is the whole concept of the 8-12 rule. To je cijeli koncept 8-12 pravilo. And why I always use it with beginners and mostly everyone I train. I zašto ja uvijek ga koristiti sa početnicima i uglavnom svatko sam vlak. But its more important to change it up. No, važnije je da ga se promijeniti.

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. Tako da je iznos Internet gore, za mene ... Ja sam bio osobni trening za pravo na 13 godina i sam bio trening s utezima za pravo na 17 .... Težnja za 8-12 stvaranje siguran te moći dobiti više od 60 posto uz velik oblik je ... puno bolje nego pokušavajući kilograma out 5 sa vrlo teškim težinu da uzrokuje pišati siromašne formi i čini se koristi mišiće koji nisu namijenjeni za vježbu.

yea Jay you are right, but i wasnt getting into specifics, the fact is that Frank is right! yea Jay ste u pravu, ali ja wasnt uzimajući u specifičnosti, činjenica je da Frank je pravo! 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. da te dont vidjeti ogroman Buff momci samo bitak u mogućnosti to učiniti visoko ponavljanja niske težine, dečki koji su veći može učiniti teže težinu, ive nikad vidio aa momak poput Arnolda samo biti u mogućnosti da bench press 180 £. 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. ključ za dobivanje veći je događaj teži utezi svaki put s dobrim form.what zatezanje bili kazivanje je da ako ne male težine visoko repititions dobit ćeš masu, kad je činjenica da samo čini vas više vratio, cilj dobivanje veći radi kao teži utezi sa dobrom obliku kako su vam mišići suza i ponovno izgraditi i obnoviti kada se vratiti jači.

Marc, have you ever actually watched Arnold's movie when he was training for “Mr. Marc, jeste li ikada gledali zapravo Arnold's film, kada je obuka za "Gospodin Olympia” He talks about how many reps he does. Olympia "On govori o tome koliko ponavljanja on radi. I don't remember the actual quote but its when he's doing squats I believe. Ne sjećam se stvarni citat ali je kad je događaj čučnjeva vjerujem. 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. On je u osnovi kaže da voli ići 8-10, jer je u osnovi kaže one zadnje 3 koje izgurati sa svom snagom i boriti kroz bol ustati, kada su tijelo raste. Of course, that's somewhat dated but its the same concept I mentioned earlier. Naravno, to je nešto od njegove, ali isti koncept sam spomenuo ranije. So Arnold didn't do the 5 X 5 thing, atleast not any the movie when he was gaining mass. Tako Arnold nije 'obaviti 5 x 5 stvar, atleast ne bilo koji film kad mu je bilo dobivanjem mase. He seemed to be doing 8-10 even 11 on bench press. On je kao da se radi 8-10 čak i 11 o 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. Ali, da sam složiti male težine je strašan osim ako se smanjenje nešto, ali čak i tada možete izgubiti previše mišića ... ali 8-12 je dobro mjesto, naravno da se mijenja je uvijek bolje.

That frank guy shouldn't talk To je iskren čovjek ne bi trebao govoriti
he has no idea what he's talking about on nema pojma što on pričaju
more reps is for defined muscle više reps je za definirane mišića
and less reps from 8-12 is basically a building block i manje ponavljanja 8-12 je u osnovi sastavni blok
for building stronger, bigger muscles, za izgradnju jače, veće mišiće,
read a book :) čitanje knjiga:)

jeff dont start man.. Jeff not start čovjeka .. 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. Slažem se s konceptom teške težine i niske ponavljanja ćete zaraditi dobitke u snazi - na primjer 6max, ali ako počnete mimo događaj između 8 i 12 aslong kao što ste fatiquing ste mišića radite na vas će ostvariti dobitke u snazi i mase ( hipertrofija) i to će vam mišićna stas, ali važno je da provjerite da li fatique mišića i dobiti dovoljno proteina za oporavak za vaš sljedeći trening. 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. Zapamtite, ako želite dobiti veći ruke, prsa, leđa i ramenima itd i žele zadržati ili steći 6 omot koji trebate obaviti neki cardio, jer su šanse, ako se konzumiraju previše proteina, protein koji je preostao od popravak mišić će se pretvoriti u mast, tako da ćete želite učiniti spor nježan mali i čuva vaše srce stopa i stalni nivo (ne više od 70% max heart rate) onda će se koristiti neželjene masnoće vaše tijelo ima goriva nego ugljikohidrata , tako da traka neželjenih masnoća i držati mišića skupno.

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. Ako se netko ne slaže javite mi, im osobni trener i bio jedini događaj ovaj za 3 godine, na taj način ja dont ištanje to korak na više iskusnih Osobni treneri prstiju i ja razumijem da ima toliko theries mitova vani ali ja znam što ja vježbati propovijedati i ja imam moju postići ciljeve.

Hey Surf dude! Surf hey dude! I do agree with your advice but i'm not sure about the protein being convertrd to fat. Ja ne slažete sa svojim savjetima, ali Im 'ne siguran o protein se convertrd na masti. I did a bit of research and found the following information at: JA je malo istraživanje i pronašao sljedeće informacije na: 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. "Previše proteina nije problem, osim ako stvarno predoziranja, što bi značilo jesti dva puta iznos vaše tijelo treba za dugo vremena. 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. Kada vaše tijelo ima više proteina nego što je potrebno, to jednostavno disassembles višak proteina, koristi aminokiseline joj je potrebno, a odbacuje ostatak dušika kroz bubrege. The body can't store protein the way it stores energy in fat tissues. Tijelo ne može pohraniti proteine način pohranjuje energija u masnim tkivima. 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. Ponekad, kad netko jede previše bjelančevina tijekom dugo vremena, bilo tijelo razgrađuje bjelančevine i koristiti ga kao izvor energije ili depozit kao mast. You virtually never have to worry about children getting too much protein; in fact, parents usually worry about picky eaters not getting enough protein. Vi gotovo nikada morati brinuti o djeci dobivanje previše proteina, u stvari, roditelji obično brinuti izbirljiva eaters ne dobiva dovoljno proteina. Excess protein is not usually a worry for adults either, unless they are suffering from kidney disease.” Višak proteina obično nije briga ni za odrasle, osim ako se oni koji pate od bubrežnih bolesti. "

So I guess it can be converted to fat…..But it looks like you really have to overdose to do it. Tako mislim da se mogu pretvoriti u mast ... .. ali izgleda da ste stvarno morati predozirati to učiniti.
But I totally agree with your training knowledge…nice one. Ali ja sam potpuno slažete sa svojim znanjem trening ... izbirljiv neki.

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. Kul hvala za tvoj komentar, ali ja tamo naći toliko različitih mitova i teorija vani, to dokazuje i teško predvidjeti koje je ispraviti. For example the link below backs up my theory of excess protein turning into fat. Na primjer link ispod podupire moju teoriju viška proteina pretvaraju u masti.

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. Također sam proučavao ovu moju teoriju za ispit u prehranu i kontrolu tjelesne težine i također spominje pažljivo mjerenje sadržaj proteina, jer sve što isn't koristi se tada pohranjuju u masno tkivo (masno) doesn't mean to im pravo i svoju krivu, ali dalje dokazuje da je postoje hrpe teorije vanjska strana ima, ili bilo koji njegov vrlo zbunjujući / kontradiktorne.

Let me know your thoughts. Pustiti mene znati svoje misli.

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. Nadamo se netko sa sličnim tijelo tip (azijske, tvrdi Gainer, manje od 6 ') će postavljati svoje tijelo' prije / poslije fotografije ili mjerenja / performanse zapravo dokazati da prakticira ono što je, dovraga, oni pričaju. 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. Zatim Im 'pravedan gonna do * god * kažu, 95% proteina, ili jesti 300 Ramly burgers dan, odnosno do 50 ponavljanja s vodom boca ahahahahaha. Until then, jury is still out and armchair posturing/chest-beating rules. Do tada, žiri je još uvijek van i fotelja posturing / škrinja-premlaćivanje pravila.

Didn't want to sound too negative back there, but it's just that every other month they come up with a theory. Nije htio zvuk previše negativne tamo, ali to je samo da je svaki drugi mjesec dolaze s teorijom. Before 300, isolation exercises and heavy weights were the fad. Prije 300, vježbe izolacije i teške težine bili hir. After 300, bodyweight exercises, kettlebells and HIIT were the new “in” thing. Nakon 300, tjelesne težine vježbi, kettlebells i HIIT je nova "u" stvar. Diet-wise, it was eggs all the way. Dijeta-mudar, on je bio sve do jaja. Then came protein powders. Onda je došao proteina praha. Then came Atkins. Onda je došao Atkins. Then came Malibu diet. Onda je došao Malibu dijeta. Then came, screw the powders, just eat natural lean meat and veggies. Onda je došao, vijak praha, samo jedite nemasno meso prirodno i 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. Bilo je čak i fazu u kojoj je bio vegetarijanac i. Tada 40/30/30 bio vani, samo ukupne kalorije broje kao čeznuti kao ima je dovoljno proteina. Then egg yolks were back, sat. Onda žumanjka se vratio, sjedio. fat is not that bad, only trans fat is bad. mast nije to loše, samo trans masnoća je loša.

So what I meant to say was, fucking hell, just moderation in everything, variety in everything. Pa što sam trebao reći je, jebeni pakao, samo umjerenost u svemu, raznolikost u svemu. Alternate high-reps/low weights and low-reps/heavy weights. Alternate high-reps/low težine i low-reps/heavy težine. And bodyweight training. Tjelesne težine i trening. Put in some slow cardio, some intense cardio. Stavite u nekim spor kardio, neke intenzivne kardio. Put in some circuits. Put u nekim krugovima. After all, I hope no one forgets that they way to hypertrophy/gain strength is to always change it up for the body. Nakon svega, nadam se da nitko ne zaboravlja da su do hipertrofije / dobitak snage je da uvijek ga promijeniti za tijelo.

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 pokušava raditi na onome što je vani, ali da svatko tko je "sigurno" da je njihova metoda je najbolja: ja kažem, therre nije "najbolji" način. You have to have variety. Morate imati raznolikost.

Definitely no best method out there. Definitivno nije najbolji način vani. Everyone's body responds to different methods. Svatko je tijelo reagira na različite načine. If you go on a low carb diet… will your body lose weight, yes of course.. Ako idete na low carb dijeti ... će vaše tijelo izgubiti težinu, da naravno .. is it healthy? Je li zdrava? Not really. Ne baš. Anytime you deprive your body into that type of “starve mode” then you run the risk of hurting it. Bilo kad vam oduzeti vaše tijelo na taj tip "gladovati način", onda ti mali rizik od toga ranjavanje. I will never recommend a low carb diet to anybody that I train. Ja nikada neće preporučiti niske carb dijeta nikome da sam vlak. I see results with different methods, I might incorporate low carbs into it at some point, but never rely on that. Vidim rezultate sa različitih metoda, ja mogu uključiti niske ugljikohidrata u njega u nekom trenutku, ali nikada osloniti na to. Too many people get false hopes because you lose weight so quickly. Previše ljudi se lažnim nadama, jer ćete izgubiti težinu tako brzo. Its all about what works though. Njegov sve o tome što radi ipak. I find a 40 40 20 works well for me. Nađem 40 40 20 radi dobro za mene. I have found that 50 30 20 works well for others, it all depends. Našao sam da je 50 30 20 radi dobro za druge, to sve ovisi.

And to answer the question on protein turning to fat, yeah that's not really the case. A odgovor na pitanje o proteinima okreću se masnoće, da to nije slučaj. A lot of the protein you will excrete out… and the other will be processed. Mnogo bjelančevina ćete izlučiti van ... i druga će biti obrađen. Too much protein can cause harm… but turning to fat really isn'ta huge problem. Previše bjelančevina može uzrokovati štetu ... ali se pretvara u masti stvarno isnt 'jedan ogroman problem. A slow digesting protein like a casein can cause you to feel full. Sporo probavlja protein kao kazein može uzrokovati da se osjećate puni.

He looks good but depleted. On je izgleda dobro, ali potrošen. 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. Znam iz iskustva da ako imate genetike, naravno, gledati taj rez, koji u tom obliku neće trajati 90% ljudi.

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. Najvažnija stvar za ljude da uzmu ove priče je što je radio za njega će se sasvim sigurno neće raditi za svima i naravno da se nikad ne spominju u ovim vrstama i videa.

Not everyone can afford professional help for vanity. Nije svatko može priuštiti profesionalnu pomoć za ispraznost.

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. u redu svojim je neko vrijeme otkad iv ček ovo stvar i ja nije ravan gnjaviti čitanje kroz sve zapise, tako da će im staviti nekoliko stvari ovdje i vidjeti kako te momački odgovoriti. 1, different work outs need different reps and sets. 1, izlasci raditi različite potrebe različitih ponavljanja i serija. 2, when it comes to benching every one has their own opinion. 2, kada je u pitanju benching svaki od njih ima svoje mišljenje. 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, otkrio sam u zadnje vrijeme kada sam riješiti taj 3 seta od 5 stvarno mi se popela na težini što je dobro, jer da mi je pomogao s mojim mišićna snaga i izdržljivost. and after doing that a little bit im going to switch it up. i nakon toga da im malo će to šiba gore. 4, toning and definition is purely body fat %. 4, drenažna i definicija čisto tijelo mast%. 5, building up your muscular strength also helps with muscular endurance. 5, zgrada svoj mišićna snaga također pomaže kod mišićne izdržljivosti. 6, diet is a very complicated thing and should be very personalized and information going into it should come from a good resource. 6, dijeta je vrlo komplicirana stvar i treba biti vrlo osobnim informacijama i ide u nju treba doći od dobrog izvora.

I do not agree with some of the things Personal Trainer says. Ja se ne slažem s nekim stvarima osobni trener kaže. 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. Ako ste stvarno osobni trener i reći ljudima da genetika su ključnu ulogu u dobivanje izgledati nekako, onda ti nisu jako dobar osobni trener. In my years I have seen people do some amazing transformations. U mojim godinama sam vidio ljude obaviti neki iznenađujuće transformacije. I have never told someone they couldn't get somewhere because of genetics. Nikada nisam rekao da netko nije mogao doći negdje zbog genetike. Genetics only makes it easier, unless you have a thyroid problem anything is possible. Genetika samo olakšava, osim ako imate problema sa štitnjačom nešto nije moguće.

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. Jedini razlog zbog kojeg 90 posto ljudi ne može izgledati kao da je za vrlo dugo jer ne održavati strogu prehranu nakon što dodirnu mjesto kao što je to. Its not that hard once you get there. Njegova nije tako teško kad dođete tamo.

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. Neki predmet JA obaviti poklapati se da je 3 posto tjelesne masnoće neće vas ostaviti iscrpili, ali opet je sjedio na oko 6-7 i onda bi se smanjiti na to kada će početi snimanje.

In Amityville he looked much better. U Amityville je izgledao puno bolje. 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? 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. Desno. Anyway, if anything, this proves that forums and blog comments are not really helpful without a citation from an expert. Opinions are like assholes, eh?

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

You guys are like writing huge essays on the topic.

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

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

Great body. Great tijelo. 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 Mir

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? Je li to istina?

Man that guy is ripped!

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

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

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

GOOD LUCK TO ALL, & Enjoy Life :)

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

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

YEAH THANKS. i'm gonna start training today!

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

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

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

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

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

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

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

Masters in Exercise Science.