How To Build Body Like Ryan Reynolds? Hvor Å Bygge Kropp Like Ryan Reynolds?

Holy Protein Shake. Hellige Protein Shake. That last photo, looks like he has only 3-5% body fat. Det siste bildet, ser ut som han har bare 3-5% kroppsfett. His delts really shrunk the most. Hans delts virkelig krympet mest.

great tips.. gode tips .. ;-) ;-)

Wow, so thats how he did it. Wow, så dvs hvordan han gjorde det. 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 Jeg kunne ikke tro det første gang jeg så ham i Blade Trinity, lurte på om det virkelig var den samme fyren fra 2 gutter, en jente og en pizza sted og Van Wilder

nice tips and nice abs. nice tips og fine magemuskler.

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? En ting om abs, gjør man med slapp mage, må holde gjør abs øvelsen og gjør cardio til sakte å redusere fett og bare på denne måten vil hjelpe?

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. Jeg har ikke hatt mye vekttrening i det siste, bortsett fra å gjøre kroppen bekjempe og lyset sitte oppe og presse opp under condition spor. I lost weight mostly on my arms, but abs wise its less. Jeg mistet vekt mest på armene mine, men abs vise sin mindre.

I did body combat minimum 3 times a week and can be up to 5 times max a week. Jeg gjorde kroppen bekjempe minimum 3 ganger i uken og kan bli opptil 5 ganger maks en uke. The other days are rest day, and 1 day for swimming. De andre dagene er hviledag, og 1 dag for bading.

Combat: mon, wed, sat OR mon, wed, fri, sat, sun. Combat: Man, ons, lør ELLER man, ons, fre, lør, søn.
swim: thursday svømme: torsdag
tuesday: break Tirsdag: break

So far I only able to maintain my weight and my waist size is slowly decreasing. Så langt har jeg bare i stand til å opprettholde min vekt og min midje størrelse er langsomt avtagende. But the fat in stomach and waist at the back has gone nowhere. Men fettet i mage og midje på baksiden har gått ingensteds.

Any tips? Noen tips? :) Thanks. :) Takk.

umm, great inspiration! Umm, stor inspirasjon! i have been working out for some time, but haven't been pushing myself.. Jeg har jobbet ut i noen tid, men har ikke vært presser meg selv ..

tks for sharing. tks for deling.

=) =)

Great tips MUN, thanks. Gode tips MUN, takk. He still looks hot either ways bulky build or slimmer look :). Han ser fortsatt varm enten veier omfangsrik bygge eller slankere utseende:). Any girl you can think of and show us her tips too? Enhver jente du kan tenke på og viser oss sine tips også?

Madonna mama! Madonna mama! wow larger than life eh? wow større enn livet eh? Great! Flott! 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. Jeg gleder meg til å lese om henne Mun, fantastisk kropp på hennes alder, jeg tror også det skyldes kostholdet hennes og finne ut mye for oss takk, takk Mun.

Hi Mun, Hei Mun,

Thanks. Takk. So, perhaps I should add 2-3 sessions of weight training on other days when I do not do Body Combat classes? Så kanskje jeg burde legge til 2-3 økter med vekttrening på andre dager når jeg ikke gjør Body Combat klassene?

Mon, wed, sat, sun – body combat Man, ons, lør, søn - kroppen bekjempe
Tues, thurs, fri – weight (+swim on thurs) Tirs, tors, fre - Vekt (+ svømme på to)

Hope to loose more weight and tone up better. Håper å løse mer vekt og tone opp bedre. Keep up the good job. Keep up the good job.

I wonder: Where did you get this information? And also, do you happen to know his before and after stats? Og også skje du trenger å vite hans før og etter statistikken? Because I typed the diet info into fitday, and he was obviously eating less calories than he was burning. Fordi jeg skrevet kosthold info i fitday, og han var åpenbart å spise mindre kalorier enn han var brennende. So, in my opinion he must have lost at least some weight doing that program. Så, etter min mening må han ha mistet minst noen vekt gjør dette programmet.

Hey Surfnux, Hei 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. I det siste jeg pleide å gjøre aerobic trening 6-7 ganger i uken, og fant min fett% (jeg bruker en fett% skala) var ikke skiftende. I tried this for nearly 1 year. Jeg prøvde dette for nesten 1 år.

When I switched completely to weights workouts (5 times a week), my fat % dropped and has stayed that way – it worked : ) Når jeg slått helt til vekter treningsøkter (5 ganger i uken), droppet min fett% og har oppholdt seg på den måten - det fungerte:)

Of course, you can try a mix between the two, but I just went straight for the weights. Selvfølgelig kan du prøve en blanding mellom de to, men jeg bare gikk rett til vektene.

And Mun, I agree with your no carbs after 8pm. Og Mun, jeg er enig med din uten karbohydrater etter 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. Jeg har alltid lagt merke til at hvis jeg ikke har en carb snacks etter middagen, at min fett% er lett å styre med trening. So everyone, take notice of this tip : ) Så alle, ta notis av dette tipset:)

when you eat so much eeg i believe everypeople can like Ryan Reynolds. når du spiser tror så mye Eeg jeg everypeople kan like Ryan Reynolds. am i wrong? er jeg galt?

and don't forget, most importantly the cycle of deca! og ikke glem, viktigst syklus av deca!

“He lifted heavy weight to build the mass. "Han løftet tungt å bygge masse. Therefore, it is the typical 8 to 12 repetitions per set.” Derfor er det typisk 8 til 12 repetisjoner per sett. "

You're kidding right? Du tuller ikke sant? Heavy weights is not 8 to 12 reps. Tunge vekter ikke er 8 til 12 reps. Heavy weights is 5 reps or less. Tunge vekter er 5 reps eller mindre. It's a shame people think they're going “heavy” doing 3-4 sets of 10 reps. Det er synd at folk tror de kommer til "tunge" å gjøre 3-4 sett med 10 reps. Go HEAVY and do 5 sets of 5 reps. Gå tung og trenger 5 sett av 5 reps. If you haven't done it before, you'll be amazed how much faster your muscles grow. Hvis du ikke har gjort det før, vil du bli forbauset over hvor mye raskere musklene dine vokser.

Sorry Frank, 8-12 reps is the best amount to build bulk muscle mass. Sorry Frank, 8-12 reps er det beste beløpet til å bygge bulk muskelmasse. Doing less reps than that is best for building STRENGTH, not mass. Doing færre reps enn det som er best for å bygge styrke, ikke masse. The other very important thing, of course, is mixing up your workout routine every few weeks and doing different exercises at different tempos. Den andre veldig viktige ting, er selvfølgelig blande opp treningen rutine hver ukene og gjør forskjellige øvelser på forskjellige tempoer.

A stronger muscle = a bigger muscle. En sterkere muskler = større muskler. You're perpetuating a standard myth about weightlifting, except you actually have the myth backwards. You're perpetuating en vanlig myte om vektløfting, bortsett fra at du faktisk har myten bakover. The myth goes that higher reps and lower weight will help build definition and lower reps and higher weights will build mass. Myten går på at høyere reps og lavere vekt vil bidra til å bygge definisjon og lavere reps og høyere vekt vil bygge 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). Faktum er at tunge vekter, den typen som krever færre reps fordi det ikke er fysisk mulig for deg å gjøre så mye vekt på 8-12 reps, skal bygge styrke og størrelse (som burde være innlysende, fordi hvis musklene blir sterkere, de er å få større). Definition is added by reducing your body fat. Definisjon er lagt til ved å redusere ditt kroppsfett. Higher reps that you are recommending are better for muscle endurance. Høyere reps at du anbefaler er bedre for muskel utholdenhet. So I stand by what I said (and 15 years of experience), if you want to get big and strong, go HEAVY. Så jeg står ved det jeg sa (og 15 års erfaring), hvis du vil bli stor og sterk, gå HEAVY.

“A stronger muscle = a bigger muscle.” "En sterkere muskler = større muskler.

My stats say otherwise. Min statistikk sier noe annet. 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 "skranglete", jeg er betydelig sterkere enn 2 måneder siden da jeg begynte ifølge skrevet ned statistikk over hva jeg kunne gjøre da og hva jeg kan gjøre nå og mine målinger. Some area's have gotten bigger, some have gotten smaller. Noen området har blitt større, har noen fått mindre. 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 Generelt Jeg kan løfte det dobbelte av vekten jeg var i stand til å løfte da jeg begynte, som ikke har oversatt til en økning i størrelse i løpet av få området

hey there, ive been working out for almost a year now. hei der, ive blitt trent i nesten et år nå. i've gained muscle as i was comparing previous photos to the recent one. Jeg har fått muskler som jeg var å sammenlikne tidligere bilder til de siste ett. however, my arms doesnt look defined at all. Men ser mine armer doesnt definert i det hele tatt. 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? spesielt min delts, ser det ut som om ive større biceps og tricpes forhold til mine delts.is dette skyldes min spise plan eller mitt treningsprogram? any advice pls? noen råd 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. hva idioten mener at tyngre du løfter er når du får mer muskler din uvitende om det som du snakker ... hypertrofi fase som er 8-12 reps er den fasen hvor du får mest mulig muskler. 4 to 6 is for strength gains… not mass and or muscle gains retard 4 til 6 er for styrke gevinster ... ikke masse og eller muskel gevinster retard
go ahead google it… youll feel like you should…stupid gå foran google it ... føler youll som bør du ... dum

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 og igjen ryan lagt seg tok kreatin spiste rett blah blah blah, men så langt som toning redusere karbohydrater, samme 1g/pr pund (protein) og gjør reps på 12 - 20, som vil vise definisjon, tar en lav styrke fettforbrenner deretter når du planlegger å vise resultatene ta en diaretic daglig i en uke, fordi dette endrer organer vannet konsentrasjon i visse områder ... igjen viser enda mer definisjon ... Ryan tok diaretics hele uken av filmen skyte så åpenbart at de fungerer godt

Here you go, particularly pay attention to myth #1. Værsågod, særlig ta hensyn til myten # 1. Don't know who Chad Waterbury is? Vet ikke hvem Chad Waterbury er? Didn't think so… google him. Didn't think so ... google ham. Check out his credentials. Sjekk ut hans legitimasjon. What are yours? Hva er din?

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? Og du tror 20 reps er det som gjør definisjon? Wrong. Feil. Losing fat… that's what makes definition. Miste fett ... det er det som gjør definisjon.

Oh, and you might want to refrain from the name calling. Oh, og du vil kanskje avstå fra navnet ringer. It doesn't make anyone sound intelligent. Det gjør ikke noen lyd intelligent.

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 ikke ta parti, men ærlig hvis du ser på referansen fra siden du listen youll se at det fra 1993 ... og hvis du vet noe om det gym og helse du ville vite det informasjon om den er alltid i endring

so im going to agree with lance paul and kw så im skal enig med lanse paul og kw

The reference you're looking at was for myth #3. Referansen du ser på var myten # 3. The article was posted on 10/10/02. Artikkelen ble postet på 10/10/02. See Se 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. Og mytene er fortsatt gyldige i dag.

Ever seen the guys on “World's Strongest Man”? Noensinne har sett gutta på "Verdens sterkeste mann"? They're HUGE. De er enorme. We're talking 300+ pounds on some of them. Vi snakker 300 pounds på noen av dem. Have a look at them: Ta en titt på dem: 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 + + sterkeste mann & btnG = Search + Images & gbv = 2 . . Obviously, they lift for strength. Selvfølgelig, løfter de for styrke. According to the people here, they shouldn't be that muscular, just strong. Ifølge folk her, de burde ikke være så muskuløs, like sterk.

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 vel ærlig på dette punktet im ønsker å få mer kraft ut av mine muskler og mindre masse fordi ærlig im 15 og siden iv begynte å jobbe ut armene mine har fått veldig bortsett fra jeg skrånende virkelig benk så mye som du tror jeg ville være i stand til

I don't know about any references. Jeg vet ikke om noen referanser. I used to do 12-15 reps, it got me strong, but my muscles were not increasing in size. Jeg pleide å gjøre 12-15 reps, fikk den meg sterk, men musklene mine ikke var økende i størrelse. I moved to 8 reps and I got bigger. Jeg flyttet til 8 reps og jeg fikk større. That's from personal experience. Det er fra personlig erfaring.

I'm going to believe the first person that posts a photo of his body (with or without face). Jeg vil tro den første personen som poster et bilde av kroppen hans (med eller uten ansikt). Armchair commenting is no use.. Lenestol kommenterer er ikke bruk ..

Hey guys…this is really urgent. Hei folkens ... dette er virkelig haster. im in need of a good delts workout. im trenger en god delts trening. i still do not see splits on my arms or in other words great definition with size.. jeg kan ikke se deler seg på armene mine, eller med andre ord stor definisjon med størrelse .. any workout comments? enhver treningsøkt kommentarer? do help me out.. trenger hjelp meg .. thanks peeps !! takk peeps!

What about cardio? Hva med 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? Hvis jeg følger denne treningen og kosten plan bør jeg gjøre mye cardio nå eller bør jeg vente til trim ned scenen?

I think cardio is good for being over all healthy and fit, but its really no way to loose weight Jeg tror kondisjonstrening er bra for å være over alle friske og fit, men det virkelig ingen måte å løs vekt

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. Hvis du ønsker å løs vekt så må man gjøre det på en måte at du forbrenner mer kalorier enn du inntaket og du må finne en måte å få fart på stoffskiftet. you can do this buy weight training. Du kan gjøre dette kjøpe vekttrening. when you work out initially you dont burn many calories, but it has an after affect of burning calories that lasts for hours. når du regne ut først du ikke brenner mange kalorier, men det har etter påvirke av brenner kalorier som varer i timevis. not only that it creates more muscle and each extra pound of muscle you gain your body burns an extra 50 calories a day. ikke bare at det skaper mer muskler og hver ekstra kilo muskler du få din kropp forbrenner en ekstra 50 kalorier per dag.

i learned all this from reading a book called the abs diet Jeg lærte alt dette fra å lese en bok kalt abs kosthold
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. denne boken burde ikke kalles en diett bok fordi den forteller deg hvordan kroppen din fungerer og hvordan / hvorfor ting er dårlig for deg og forteller deg hvordan du løs vekt og bli sunnere. 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. og ja jeg vet at jeg høres ut im godkjenne boken, men det er virkelig et godt stykke litteratur å lese allikevel.

Hi Frank, KW & others Hei Frank, KW & andre

I just stumbled over this blog and couldn't help but comment. Jeg snublet over denne bloggen, og kunne ikke unngå å kommentere.
You all have good arguments (and very entertaining). Du har alle gode argumenter (og svært underholdende). So I thought i'd include mine. Så jeg tenkte jeg skulle ta mitt. MUSCLES CANNOT COUNT! Muskulatur kan ikke telle! 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. så (avhengig av hva du ønsker å oppnå) tyngre du løfter mindre reps vil du kunne fullføre derfor musklene vokser tilsvarende, dvs. tyngre vekter = mindre reps og musklene dine skal vokse til acomidate til hvor mye vekt blir løftet . this works both ways, lighter weights= more reps and smaller muscle growth. Dette virker begge veier, lettere vekter = mer reps og mindre muskel vekst. As for definition this is entirely up to the amount of body fat you have on your body. Som for definisjon dette er helt opp til hvor mye kroppsfett du har på kroppen din. Personally I would rather lift heavy weights 8-10 reps, once I hit 10 reps I know it's time to increase the weight. Personlig ville jeg heller løfte tunge vekter 8-10 reps, en gang jeg traff 10 reps Jeg vet det er på tide å øke vekten. 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? Du kan bruke de 5 rep max, men tror du ikke hvis du var å løfte samme vekt og gjør 8-10 reps du ville være mye sterkere? It may take a little longer to get there but the results I think would be much better. Det kan ta litt lengre tid å komme dit, men resultatene jeg tror ville være mye bedre. Let me know your thoughts. La meg vite dine tanker.

Happy lifting! Happy løft!

Hey some guy, Hei noen fyr,

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

In any case, like I said.. all these armchair postulations have no more credibility than 2 ah peks talking in a kopitiam, unless anyone has followed one method and can post their photo to prove it! :D : D

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

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

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

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

Ok i just did a home body fat % test and it said i have 7% body fat, now i have about an inch or 2 of fat on my stomach and a lil layer of fat on my pecks, i weight 182, have a weist size of 33 inches and hip size or 34 inches, fore arm of 12 inches and a wrist of 7 inches. is this accurate, becuase i want to get a 6 pack and a defined chest as soon as possible

Please, and suggestions?

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

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

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

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

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

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

Mun, Mun,
Just thought you should know, I've linked this entry on my blog. Jeg tenkte at du burde vite, har jeg koblet denne komme inn på bloggen min. Thought it was very interesting and I've made it an official goal of mine to try and accomplish something similar. Syntes det var veldig interessant, og jeg har gjort det et offisielt mål av meg til å prøve og få til noe lignende.

_HC _HC

I'm lacking that kind of discipline right now. Jeg mangler den slags disiplin akkurat nå. I've really hit a rut in my workout. Jeg har virkelig truffet en rut i treningen min. I need to find a workout partner and get serious about improving my physique. Jeg trenger å finne en treningsøkt partner og få alvorlig om å forbedre min fysikk. I'll start tomorrow, maybe. Jeg starter i morgen, kanskje. Just kidding. Bare tullet. Great post. Stor stolpe.

I just want to say i think FRANK is right when it comes to building mass with high weight low reps. Jeg vil bare si at jeg tror Frank er rett når det gjelder å bygge masse med høy vekt lav reps. it just makes sense. det er bare fornuftig. plus everything ive read about it says FRANK is right so its just not my opinion. pluss alt ive lese om det sier Frank er rett så det bare ikke min mening. That article frank gave was a perfect example, ive heard numerous times of olympic athletes doing high reps low weight! At artikkelen frank gav var et perfekt eksempel, ive hørt utallige ganger OL-utøvere gjør høye reps lav vekt! so they dont gain any size, so they can stay in there weight division. så de dont få noen størrelse, slik at de kan holde det vekt divisjon. Dont let those guys bother you man they are just ignorant. Dont let dem fyrene bry deg mannen de er bare uvitende. 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 De ønsker å se ut som de er body builder eksperter når de faktisk dont vite noe, og er trolig 5 '5 "£ 130 <-exageration

Okay, this is getting out of hand and putting the wrong ideas into people's heads. Ok, dette kommer ut av hånden og sette galt ideer til folks hoder. First of all, Frank is only half right… as well as everyone else being half right. Først av alt, er Frank bare halvparten right ... så vel som alle andre være halvdel rett. Everyone's body is different and will respond to different things, including different reps. Enhver kropp er annerledes, og vil reagere på forskjellige ting, blant annet forskjellige reps. If you were to work out heavy to where you are only able to muster out 5 reps every single week… your body would quickly adjust to this and you would hit a plateau where you are hitting the same weight, thinking you are getting stronger. Hvis du skulle finne ut tunge til der du bare er i stand til å mønstre ut 5 reps hver eneste uke ... kroppen din vil raskt tilpasse seg dette og du vil finne et platå der du treffer samme vekt, tenker du får sterkere. The fact is… you need to change it up. Faktum er ... du trenger å endre den. Your body is smart, a lot smarter than many think. Din kropp er smart, mye smartere enn mange tror.
Many use the 8-12 rule because its a lot simpler and can get more out of somebody. Mange bruker 8-12 regelen fordi mye enklere og kan få mer ut av noen. This is a rule used for novices because I use it when Im training somebody who has barely started out. Dette er en regel brukt for nybegynnere, fordi jeg bruker det når Im trening noen som har knapt startet. 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). Hvis du forteller deg selv at du bare skal finne 5 reps av et visst antall, dvs hva du skal trykke (når du er nyere). So it could be a weight that you will struggle on somewhat, but can knock out 5 fairly easily. Så det kan være en vekt som du vil kampen på noe, men kan slå ut 5 ganske enkelt. 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. Du beveger dette antallet opp til åtte ... du kan bare være i stand til å gjøre 5 av dem, men de siste tre at du faktisk få hjelp på er like gunstig fordi du presser musklene.

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. Hvis jeg første trening noen, for atleast de første månedene vil jeg ikke engang gå nær nummer 5, selv etter år jeg kan bare gjøre dette noen ganger. 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. Når du bare er i stand til å få et tall som 5, de fleste vil presse så hardt de kan for å få de 5 med en ugudelig beløpet av vekt og form kaste ut av vinduet. 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. Noen som løfter 20 pounds mindre med god form med regel (genetikk side) ut få en person som presser hele kroppen for å få det 20 pounds opp. 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. Noen mennesker kan gjøre 5 reps på tung vekt med god form på alle av dem, men de fleste kommer til å gjøre om 2 av dem gode og de andre 3 med forferdelige form. When I get them to do 8 with a little less weight, they will get better form and fuller range of motion with atleast 5 of them before fatigue sets in and they need help.

This is the whole concept of the 8-12 rule. Dette er hele konseptet på 8-12 regelen. And why I always use it with beginners and mostly everyone I train. Og hvorfor jeg alltid bruke den med nybegynnere og stort sett alle jeg tog. But its more important to change it up. Men det viktigere å endre den.

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. Så for å oppsummere det, for meg ... jeg har vært personlig trening for høyre ved 13 år og jeg har vært vekttrening for rett til 17 .... Streve for 8-12 gjør at du kan få mer enn 60 prosent med god form ... er mye bedre enn å prøve å hamre ut 5 med ekstremt tung som forårsaker pisse dårlig form og gjør at du bruker muskler som ikke er ment for øvelsen.

yea Jay you are right, but i wasnt getting into specifics, the fact is that Frank is right! yea Jay du har rett, men jeg var ikke å komme inn i detaljene, er det faktum at Frank er rett! 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. du du ikke ser store Buff gutta bare å kunne gjøre høye reps lav vekt, gutter som er større kan gjøre tyngre, ive aldri sett aa fyr som Arnold bare å kunne benkpress 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. nøkkelen til å få større gjør tyngre vekter hver gang med god form.what det forsinker sa var at hvis du gjør lav vekt med høy repititions vil du få masse, når faktum er at bare gjør deg mer slankere, målet å få større gjør som tyngre vekter med god form, slik at musklene rive og gjenoppbygge og når de gjenoppbygge de kommer tilbake sterkere.

Marc, have you ever actually watched Arnold's movie when he was training for “Mr. Marc, har du noen gang faktisk så Arnolds film da han var lærer for "Mr. Olympia” He talks about how many reps he does. Olympia "Han snakker om hvor mange reps han gjør. I don't remember the actual quote but its when he's doing squats I believe. Jeg husker ikke selve quote men når han gjør knebøy tror jeg. 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. Han utgangspunktet sier at han liker å gå 8-10 fordi han i utgangspunktet sier de 3 siste du presse ut med all din makt og kjempe seg gjennom smertene å komme opp er når kroppen vokser. Of course, that's somewhat dated but its the same concept I mentioned earlier. Selvfølgelig, det er noe datert, men det samme konseptet jeg nevnte tidligere. So Arnold didn't do the 5 X 5 thing, atleast not any the movie when he was gaining mass. Så Arnold gjorde ikke de 5 X 5 ting, atleast ikke filmen når han få masse. He seemed to be doing 8-10 even 11 on bench press. Han syntes å være å gjøre 8-10 enda 11 på benkpress. 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. Men ja jeg er enig lav vekt er forferdelig hvis du kutter ned litt, men selv da kan du risikere å miste for mye muskler ... men 8-12 er et godt sted, naturligvis endre den opp er alltid bedre.

That frank guy shouldn't talk Det frank fyr bør ikke snakke
he has no idea what he's talking about Han har ingen anelse om hva han snakker om
more reps is for defined muscle mer reps er definert muskelen
and less reps from 8-12 is basically a building block og mindre reps 8-12 er egentlig en byggekloss
for building stronger, bigger muscles, for å bygge sterkere, større muskler,
read a book :) lese en bok:)

jeff dont start man.. jeff dont starte mann .. 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. Jeg er enig med konseptet tunge vekter og lave reps vil du tjene gevinster i styrke - for eksempel 6max men hvis du starter ved å gjøre mellom 8 og 12 aslong som du er fatiquing du muskelen du arbeider på, vil du oppnå gevinster i styrke og masse ( hypertrofi) og dette vil gi deg en muskuløs fysikk, men det viktig å sikre at du tretthet i muskelen og få rikelig med protein for å komme seg til neste treningsøkt. 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. Husk at hvis du ønsker å få større armer, bryst, rygg og skuldre osv. og vil beholde eller gevinst som 6 pack du trenger å gjøre noe cardio fordi sjansene er hvis du bruker for mye protein, proteinet som er igjen fra å reparere muskel vil konvertere til fett, så du vil ønske å gjøre en langsom mild løpe og holde pulsen og et jevnt nivå (ikke mer enn 70% makspuls) du vil da utnytte uønsket fett kroppen din har for drivstoff i stedet for karbohydrater , på den måten du fjerner uønsket fett og beholde muskler bulk.

If anyone disagrees let me know, im a personal trainer and been only doing this for 3 years, so i dont wanna step on more experienced Personal Trainers toes and i do understand that there are so many theries myths out there but i know i practise what i preach and i have acheived my goals. Hvis noen er uenig med meg, im en personlig trener, og er bare gjør dette i 3 år, så jeg ikke ønsker å tråkke på mer erfarne Personlige trenere tærne og jeg forstår at det er så mange theries myter der ute, men jeg vet praktiserer i hva jeg preke og jeg har oppnådd mine mål.

Hey Surf dude! Surf Hey dude! I do agree with your advice but i'm not sure about the protein being convertrd to fat. Jeg er enig med dine råd, men jeg er ikke sikker på om proteinet blir convertrd til fett. I did a bit of research and found the following information at: Jeg gjorde litt research og funnet følgende informasjon: 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. "For mye protein er ikke et problem, med mindre du virkelig overdose, noe som ville bety å spise dobbelt så mye kroppen din trenger for en lang tid. 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. Når kroppen har mer protein enn nødvendig, disassembles det bare det overskytende protein, bruker aminosyrer den trenger, og forkaster leftover nitrogen gjennom nyrene. The body can't store protein the way it stores energy in fat tissues. Kroppen kan ikke lagre protein måten den lagrer energi i fettvev. 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. Noen ganger når noen spiser for mye protein over lang tid, vil kroppen enten bryte ned proteinet og bruke det som energikilde eller deponering det som fett. You virtually never have to worry about children getting too much protein; in fact, parents usually worry about picky eaters not getting enough protein. Du nesten aldri trenger å bekymre seg om barn får for mye protein, faktisk, foreldre vanligvis bekymre kresen spiste ikke får nok protein. Excess protein is not usually a worry for adults either, unless they are suffering from kidney disease.” Overflødig protein er vanligvis ikke en bekymring for voksne heller, med mindre de lider av nyresykdom.

So I guess it can be converted to fat…..But it looks like you really have to overdose to do it. Så jeg antar det kan konverteres til fett ... .. Men det ser ut som du virkelig må overdose å gjøre det.
But I totally agree with your training knowledge…nice one. Men jeg helt enig med din trening kunnskap ... 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 takk for tilbakemeldingen din, men jeg synes der er så mange myter og teorier der ute, viser det vanskelig å forutsi hvilken som er riktig. For example the link below backs up my theory of excess protein turning into fat. For eksempel på linken under ryggene opp min teori om overflødig protein snu til fett.

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. Jeg studerte også denne teorien for min eksamen i ernæring og vektkontroll og den nevnte også nøye måling av proteininnholdet fordi alt det isnt brukes lagres deretter i fettvev (fett) denne doesnt mean im rett og galt, men ytterligere beviser at Det er massevis av teorier der ute, enten det eller svært forvirrende / motsa.

Let me know your thoughts. La meg vite dine tanker.

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. Forhåpentligvis noen med samme kroppstype (asiatiske, hard Gainer, mindre enn 6 ') vil legge sin kropp før / etter bilde eller målinger / ytelse til å faktisk bevise at de praktiseres hva i helvete de snakker om. 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. Så, jeg bare gjøre * alt * de sier, 95% protein, eller spis 300 Ramly burgere en dag, eller gjøre 50 reps med vannflasker ahahahahaha. Until then, jury is still out and armchair posturing/chest-beating rules. Inntil da, er juryen fortsatt ute og lenestol skuespill / bryst-juling regler.

Didn't want to sound too negative back there, but it's just that every other month they come up with a theory. Ønsket ikke å høres så negativt tilbake dit, men det er bare det at hver annen måned de kommer opp med en teori. Before 300, isolation exercises and heavy weights were the fad. Før 300, ble isolert øvelser og tunge vekter kjepphest. After 300, bodyweight exercises, kettlebells and HIIT were the new “in” thing. Etter 300, kroppsvekt øvelser, Kettlebells og HIIT ble det nye "in" ting. Diet-wise, it was eggs all the way. Diet-klok, det var egg hele veien. Then came protein powders. Så kom protein pulver. Then came Atkins. Så kom Atkins. Then came Malibu diet. Så kom Malibu kosthold. Then came, screw the powders, just eat natural lean meat and veggies. Så kom, skru pulver, bare spise naturlig magert kjøtt og grønnsaker. 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. Det var også den fasen hvor vegetarianer var i. Da 40/30/30 var ute, bare totalt kalorier regnet så lenge det var nok protein. Then egg yolks were back, sat. Deretter eggeplommer var tilbake, lør. fat is not that bad, only trans fat is bad. fett er ikke så ille, bare trans fett dårlig.

So what I meant to say was, fucking hell, just moderation in everything, variety in everything. Så det jeg mente å si var jævla helvete, just moderasjon i alt, variasjon i alt. Alternate high-reps/low weights and low-reps/heavy weights. Alternative high-reps/low vekter og low-reps/heavy vekter. And bodyweight training. Og kroppsvekt trening. Put in some slow cardio, some intense cardio. Sett i noen langsomme cardio, noen intense cardio. Put in some circuits. Sett i enkelte kretser. After all, I hope no one forgets that they way to hypertrophy/gain strength is to always change it up for the body. Tross alt, jeg håper ingen glemmer at de veien til hypertrofi / gevinst styrke er å alltid endre det opp for kroppen.

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 prøver å arbeide på det som er der ute, men til alle andre som er "sikkert" at deres metode er best: jeg si therre er ingen "best"-metoden. You have to have variety. Du må ha variasjon.

Definitely no best method out there. Definitivt ingen beste metoden der ute. Everyone's body responds to different methods. Alles kroppen reagerer på forskjellige metoder. If you go on a low carb diet… will your body lose weight, yes of course.. Hvis du går på en lav carb diett ... vil kroppen din gå ned i vekt, ja selvfølgelig .. is it healthy? er det sunt? Not really. Ikke egentlig. Anytime you deprive your body into that type of “starve mode” then you run the risk of hurting it. Når du berøve kroppen din i denne typen "sulte mode" så kan du risikere å skade den. I will never recommend a low carb diet to anybody that I train. Jeg vil aldri anbefale en lav carb diett til noen at jeg tog. I see results with different methods, I might incorporate low carbs into it at some point, but never rely on that. Jeg ser resultater med ulike metoder, kan jeg ta med lav karbohydrater i det på et tidspunkt, men aldri stole på det. Too many people get false hopes because you lose weight so quickly. Altfor mange mennesker får falske forhåpninger fordi du miste vekt så raskt. Its all about what works though. Den handler om hva som fungerer selv. I find a 40 40 20 works well for me. Jeg finner 40 40 20 fungerer bra for meg. I have found that 50 30 20 works well for others, it all depends. Jeg har funnet ut at 50 30 20 fungerer godt for andre, det kommer helt an.

And to answer the question on protein turning to fat, yeah that's not really the case. Og for å svare på spørsmål om protein blir til fett, ja det er egentlig ikke tilfelle. A lot of the protein you will excrete out… and the other will be processed. Mye av proteinet du vil skille ut ... og den andre vil bli behandlet. Too much protein can cause harm… but turning to fat really isn'ta huge problem. For mye protein kan føre til skade ... men blir til fett virkelig ikke stort problem. A slow digesting protein like a casein can cause you to feel full. En langsom fordøyer proteinet som en kasein kan føre til at du føler deg fullstendig.

He looks good but depleted. Han ser bra ut, men oppbrukt. 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. Jeg vet av erfaring at hvis du har genetikk naturlig utseende som skjærer, som i denne formen vil ikke vare for 90% av folket.

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. Det viktigste for folk å ta ut av denne historien er det jobbet for ham vil definitivt ikke fungere for alle, og selvfølgelig at det aldri nevnt i slike artikler.

Not everyone can afford professional help for vanity. Ikke alle har råd til profesjonell hjelp for forfengelighet.

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 det vært en stund siden iv sjekket dette og jeg gjorde ikke engang å lese gjennom alle bidragene, så im går å sette et par ting her og se hvordan dere reagerer. 1, different work outs need different reps and sets. 1, ulike økter trenger ulike reps og sett. 2, when it comes to benching every one has their own opinion. 2, når det kommer til benching hver og en har sin egen mening. 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, fant jeg i det siste når jeg regne ut at 3 sett av 5 virkelig flyttet meg opp i vekt og det er bra fordi det har hjulpet meg med mine muskelstyrke og utholdenhet. and after doing that a little bit im going to switch it up. og etter å gjøre det litt im går for å slå den opp. 4, toning and definition is purely body fat %. 4, toning og definisjon er rent kroppsfett%. 5, building up your muscular strength also helps with muscular endurance. 5, bygge opp muskelstyrken hjelper også med muskel utholdenhet. 6, diet is a very complicated thing and should be very personalized and information going into it should come from a good resource. 6, er kosthold en veldig komplisert ting og bør være svært personlig og informasjon som går inn i den bør komme fra en god ressurs.

I do not agree with some of the things Personal Trainer says. Jeg er ikke enig med noen av de tingene personlig trener sier. 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. Hvis du er virkelig en personlig trener, og fortelle folk at gener er en nøkkelrolle i å få se someway, da er du ikke en veldig god personlig trener. In my years I have seen people do some amazing transformations. I mine år har jeg sett folk gjøre noen utrolige transformasjoner. I have never told someone they couldn't get somewhere because of genetics. Jeg har aldri fortalt noen at de ikke kunne få et sted på grunn av genetikk. Genetics only makes it easier, unless you have a thyroid problem anything is possible. Genetikk gjør bare det enklere, med mindre du har en thyroid problem alt er mulig.

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. Den eneste grunnen til at 90 prosent av mennesker kan ikke se ut som at det for svært lenge er fordi de ikke opprettholder streng diett etter at de traff et sted sånn. Its not that hard once you get there. Det er ikke så vanskelig når du kommer dit.

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. En ting jeg er enig med er at 3 prosent kroppsfett vil forlate deg oppbrukt, men igjen ble han sitter på rundt 6-7 og da ville kuttet til at når skyting skulle starte.

In Amityville he looked much better. I Amityville han så mye bedre. 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. Han var i størrelsesorden på 6-8 prosent og det er et område som er sunt og du kan bo på dersom du følge dietten.

Again, genetics only make things easier… it NEVER should stop someone from achieving what they want to achieve. Igjen, genetikk bare gjøre ting enklere ... det aldri bør stoppe noen fra å oppnå det de ønsker å oppnå.

way to go jay 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? Faktum er at kroppen tilpasser seg utrolig fort, så etter å jobbe i 8-12 rep området for 4-6 uker vil du finne et platå og dvs når du trenger å endre ting opp litt, så hva er svaret? 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. Hit the 4-7 rep rekkevidde for en 4-6 uker så gå tilbake til de 8-12 rep for 4-6 uker etc, er dette en svært enkel måte å aviod den fryktede platået med gevinst, så for å være ærlig både av de gutta som var kranglet har rett. 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. Det beste rådet jeg gir til alle mine klienter som ønsker å få masse er å bruke rep syklus som forklart ovenfor og å alltid bruke en trening journal og tar sikte på å løfte minst 1 rep eller en halv til £ 2,0 mer (avhengig av hva bodypart de er opplæring som session) hver rep scheme hver treningsøkt, spise godt og hvile godt og du vil vokse, 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. Niks. 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? Tuller du meg? 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. Høyre. Anyway, if anything, this proves that forums and blog comments are not really helpful without a citation from an expert. Opinions are like assholes, eh?

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

You guys are like writing huge essays on the topic.

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

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

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

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

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

Thanks for the insight. Takk for innblikket. 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 Fred

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? Er dette sant?

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.

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.