How To Build Body Like Ryan Reynolds? Ako sa stavia Body Like Ryan Reynolds?

Holy Protein Shake. Sväté Protein Shake. That last photo, looks like he has only 3-5% body fat. Tá posledná fotka, vyzerá to, že má iba 3-5% telesného tuku. His delts really shrunk the most. Jeho delts naozaj zmenšili najviac.

great tips.. skvelé tipy .. ;-) ;-)

Wow, so thats how he did it. Wow, tak to je, ako to urobil. 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 Nemohol som uveriť, keď som prvýkrát videl v Blade Trinity, uvažoval, či to bolo naozaj rovnakí od 2 kluci a holka pizzerii a Van Wilder

nice tips and nice abs. nice tipy a nice 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 vec, čo je ABS, človek sa ochabnuté brucho, musia uchovávať robiť abs cvičenie a robiť kardio pomaly znižovať obsah tuku a iba týmto spôsobom pomôže?

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. Ešte som nemal moc silový tréning v poslednej dobe, na rozdiel od toho tela boj a svetlo posadiť sa a tlačí počas klimatizácia trate. I lost weight mostly on my arms, but abs wise its less. Schudol som väčšinou na mojej ruke, ale múdry abs jeho menej.

I did body combat minimum 3 times a week and can be up to 5 times max a week. Ja som telo proti minimálne 3 krát týždenne a môžu byť až max 5 krát týždenne. The other days are rest day, and 1 day for swimming. Ostatné dni odpočinku denne a 1 deň pre kúpanie.

Combat: mon, wed, sat OR mon, wed, fri, sat, sun. Combat: Po, St, SAT alebo po, st, pá, so, slnka.
swim: thursday plávanie: štvrtok
tuesday: break Utorok: break

So far I only able to maintain my weight and my waist size is slowly decreasing. Zatiaľ som len mohol udržať svoju váhu, a môj pas veľkosť je pomaly klesá. But the fat in stomach and waist at the back has gone nowhere. Ale tuk v žalúdku a páse vzadu odišla nikde.

Any tips? Nejaké tipy? :) Thanks. :) Vďaka.

umm, great inspiration! umm, skvelá inšpirácia! i have been working out for some time, but haven't been pushing myself.. já mať been činnosť mimo nejakú dobu, ale neboli tlačení som ..

tks for sharing. tks pre zdieľanie.

=) =)

Great tips MUN, thanks. Skvelé tipy MUN, vďaka. He still looks hot either ways bulky build or slimmer look :). Stále hľadá spôsoby, buď teplú objemné stavať alebo štíhlejší vzhľad:). Any girl you can think of and show us her tips too? Žiadne dievčaťu vás napadne a ukáž nám svoje tipy taky?

Madonna mama! Madonna mama! wow larger than life eh? wow väčší ako život čo? Great! Veľký! 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. Teším sa čítať o nej Mun, úžasné telo vo svojom veku Myslím si tiež svoj kvôli jej diétu a zistiť veľa pre nás, prosím, vďaka Mun.

Hi Mun, Ahoj Mun,

Thanks. Vďaka. So, perhaps I should add 2-3 sessions of weight training on other days when I do not do Body Combat classes? Takže možno by som mal pridať 2-3 zasadnutie silový tréning na ďalšie dni, keď to nerobím Body Combat triedy?

Mon, wed, sat, sun – body combat Po, st, so, ne - karosérie proti
Tues, thurs, fri – weight (+swim on thurs) Út čítaní., Pá - hmotnosť (+ plávať na štvrtok)

Hope to loose more weight and tone up better. Dúfať, že voľné väčšiu váhu a tón sa lepšie. Keep up the good job. Pokračujte v dobrej práci.

I wonder: Where did you get this information? Zaujímalo by ma: Kde ste tú informáciu? And also, do you happen to know his before and after stats? A tiež, čo sa stalo, že viem, pred a po jeho štatistiky? Because I typed the diet info into fitday, and he was obviously eating less calories than he was burning. Pretože som napísali dieta info do fitday, a on bol samozrejme jedia menej kalórií, ako bol horiaci. So, in my opinion he must have lost at least some weight doing that program. Takže, podľa môjho názoru musel stratil aspoň nejakú váhu tým, že program.

Hey Surfnux, Hey Surfnux,

In the past I used to do aerobic training 6-7 times a week, and found my fat % (I use a fat % scale) was not shifting. V minulosti som používal na to aeróbny tréning 6-7 krát týždenne, a našiel som% tuku (I use% tuku stupnice) nebol posun. I tried this for nearly 1 year. Snažil som sa to už takmer 1 rok.

When I switched completely to weights workouts (5 times a week), my fat % dropped and has stayed that way – it worked : ) Keď som prešiel kompletne na závažia na cvičenie (5x týždenne), môj% tuku klesol, a zostal tak - to fungovalo:)

Of course, you can try a mix between the two, but I just went straight for the weights. Samozrejme, môžete skúsiť kombináciu oboch, ale ja som šiel rovno na závažie.

And Mun, I agree with your no carbs after 8pm. A Mun, súhlasím s vaším bez sacharidov po 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. Vždy som si všimol, že keď nemám sacharidov desiata po večeri, že môj% tuku je jednoduché ovládanie s výkonom. So everyone, take notice of this tip : ) Takže všetci, všímať tohto tip:)

when you eat so much eeg i believe everypeople can like Ryan Reynolds. keď budete jesť toľko EEG verím everypeople môže ako Ryan Reynolds. am i wrong? Alebo sa mýlim?

and don't forget, most importantly the cycle of deca! a nezabudnite, čo je najdôležitejšie cyklus deka!

“He lifted heavy weight to build the mass. "Zdvihol ťažká váha stavať hmotnosti. Therefore, it is the typical 8 to 12 repetitions per set.” Preto je typický 8 - 12 opakovaniach v každej sade. "

You're kidding right? Robíš si srandu ne? Heavy weights is not 8 to 12 reps. Ťažké váhy nie je 8 až 12 opakovaní. Heavy weights is 5 reps or less. Ťažké váhy je 5 opakovania alebo menej. It's a shame people think they're going “heavy” doing 3-4 sets of 10 reps. Je to škoda, ľudia si myslia, že idú "ťažké" robí 3-4 sadách po 10 opakovaní. Go HEAVY and do 5 sets of 5 reps. Choď HEAVY a do 5 sad 5 reps. If you haven't done it before, you'll be amazed how much faster your muscles grow. Ak ste robil predtým, budete prekvapení, ako vaše svaly oveľa rýchlejšie rásť.

Sorry Frank, 8-12 reps is the best amount to build bulk muscle mass. Ospravedlňujeme sa Frank, 8-12 opakovaní je najlepší suma na vybudovanie hromadných svalovej hmoty. Doing less reps than that is best for building STRENGTH, not mass. Robiť menej opakovaní, ako že je najlepšie pre budovanie pevnosťou a hmotnosťou. The other very important thing, of course, is mixing up your workout routine every few weeks and doing different exercises at different tempos. Ďalšia veľmi dôležitá vec, samozrejme, je miešanie svoj tréning rutinné každých pár týždňov, a robia rôzne cvičenia na rôznych tempa.

A stronger muscle = a bigger muscle. Silnejšie svaly = väčší sval. You're perpetuating a standard myth about weightlifting, except you actually have the myth backwards. Ste trvajú štandardné mýtus o vzpieranie, len musíte mať v skutočnosti mýtus dozadu. The myth goes that higher reps and lower weight will help build definition and lower reps and higher weights will build mass. Mýtus hovorí, že sa viac opakovania a nižšiu hmotnosť pomôže vybudovať definície a nižšie opakovanie a vyššej hmotnosti bude stavať hmotnosti. 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). Faktom je, že ťažké váhy, druh, ktorý vyžaduje menší počet opakovaní, pretože to nie je fyzicky možné, aby vás k tomu, že veľkú váhu na 8-12 opakovaní, postaví sila a veľkosť (čo by malo byť jasné, pretože ak vaše svaly silnejú, ale 're zväčšuje). Definition is added by reducing your body fat. Definícia, ktorá znie znížením svojho telesného tuku. Higher reps that you are recommending are better for muscle endurance. Viac opakovanie, že ste odporučil sú lepšie pre svalovú vytrvalosť. So I stand by what I said (and 15 years of experience), if you want to get big and strong, go HEAVY. Tak som sa stať tým, čo som povedal (a 15 rokov skúseností), ak chcete získať veľká a silná, choďte HEAVY.

“A stronger muscle = a bigger muscle.” "Silnejšie svaly = väčšie svaly."

My stats say otherwise. Moje štatistiky hovoria niečo iné. 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. Som "chudý", mám výrazne lepší, ako pred 2 mesiacmi, keď som začal podľa zapísané štatistiky o tom, čo som mohol robiť, a potom, čo môžem robiť a moje merania. Some area's have gotten bigger, some have gotten smaller. Niektoré oblasti sa sa dostali väčší, niektorí sa dostali menšie. 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 Všeobecne môžem zdvihnúť dvojnásobnú váhu som bol schopný zdvíhanie, keď som začal, ktorá nebola preložená do zvýšenia veľkosti v niekoľkých málo priestoru na

hey there, ive been working out for almost a year now. hej tam, ive been činnosť okrem už takmer rok. i've gained muscle as i was comparing previous photos to the recent one. Ja som získal svalu, ako mi bolo oproti predchádzajúcej fotografie z poslednej doby. however, my arms doesnt look defined at all. Avšak, pozrite náručí doesnt definované vôbec. 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? najmä my delts to vyzerá, ako keby ive väčšie bicepsy a tricpes oproti mojej delts.is tohto dôvodu som jesť plánu alebo plánu môjho tréningu? any advice pls? nejakú radu 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. blbec, čo si myslia, že je ťažšie si výťah, keď získali viac svalovej si neznalý toho, čo hovoríte ... hypertrofia fáze, ktorá je 8-12 opakovaní je fáza, v ktorej ste získali väčšinu svalov. 4 to 6 is for strength gains… not mass and or muscle gains retard 4 až 6 je pre zvýšenie pevnosti ... nie je ani svalovej hmoty a zisky retard
go ahead google it… youll feel like you should…stupid pokračovať google ... to budeš cítiť, ako by ste mal blbej ...

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 Ryan a zase pribrať na váhe sa kreatín jedli právo bla bla bla, ale čo tonizujúci obmedzení sacharidov, rovnaké 1g/pr libier (bielkoviny) a tým opakovanie z 12 - 20, ktorý sa bude zobrazovať definície, s nízkou pevnosťou spaľovač tuku potom ak chcete zobraziť výsledky sa diaretic každodenný za týždeň, pretože to mení subjekty vodné koncentrácia v niektorých oblastiach ... opäť ukazuje ešte definíciu ... Ryan sa diaretics celý týždeň nakrúcania filmu tak očividne fungujú dobre

Here you go, particularly pay attention to myth #1. Tu máš, venovať pozornosť najmä mýtus # 1. Don't know who Chad Waterbury is? Neviem, kto Chad Waterbury je? Didn't think so… google him. Si to nemyslel ... google ho. Check out his credentials. Pozrite sa na jeho poverovacie listiny. What are yours? Aké sú vaše?

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 myslíš, že 20 opakovaniach je definícia toho, čo robí? Wrong. Zlý. Losing fat… that's what makes definition. Losing tuku ... to je to, čo robí definície.

Oh, and you might want to refrain from the name calling. Jo, a budete chcieť zdržať meno volajúceho. It doesn't make anyone sound intelligent. To neznamená, že niekto zvuk inteligentný.

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 nie s stranách, ale úprimne, ak sa pozriete na odkaz zo stránky, ktorú zoznamu uvidíte že od roku 1993 ... a ak viete niečo o posilňovne a zdravie by ste vedieť, že o ňom informácie sa stále mení

so im going to agree with lance paul and kw asi toľko im bude súhlasiť s kopijou a paul kw

The reference you're looking at was for myth #3. Referenčné pozeráte sa na mýtu # 3. The article was posted on 10/10/02. Tento článok bol zaslaný na 10/10/02. See Vidieť 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. A mýty sú platné dodnes.

Ever seen the guys on “World's Strongest Man”? Videl chlapcov na "Najsilnejší muž sveta"? They're HUGE. Sú to obrovské. We're talking 300+ pounds on some of them. Hovoríme o 300 libier + na niektorých z nich. Have a look at them: Pozrite sa na ne: 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 + + najsilnejším mužom & btnG = Hľadať + Obrázky a GBV = 2 . . Obviously, they lift for strength. Je zrejmé, že výťah pre silu. According to the people here, they shouldn't be that muscular, just strong. Podľa ľudí tu, by nemali byť, že svalnatý, jednoducho silný.

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 a úprimne v túto chvíľu im chcú získať viac sily z mojej svaly a nižšiu hmotnosť, pretože úprimne im 15. a keďže aj začal pracovať z náručí sa dostali obrovský, ale i cant naozaj lavičke, rovnako ako ja si myslíte, že by mal byť schopný

I don't know about any references. Neviem o žiadne odkazy. I used to do 12-15 reps, it got me strong, but my muscles were not increasing in size. Použil som robiť 12-15 opakovaní, to ma silný, ale moje svaly neboli väčšiu veľkosť. I moved to 8 reps and I got bigger. Presťahovala som sa do 8 opakovaní a mám väčšie. That's from personal experience. To je z osobnej skúsenosti.

I'm going to believe the first person that posts a photo of his body (with or without face). Budem veriť, prvá osoba, ktorá miesta fotografie jeho tela (s alebo bez tváre). Armchair commenting is no use.. Kreslo komentovanie je k ničomu ..

Hey guys…this is really urgent. Hej lidi ... tohle je naozaj naliehavá. im in need of a good delts workout. im potrebujú dobré delts cvičenie. i still do not see splits on my arms or in other words great definition with size.. ja stále nevidím rozdelí na mojej ruke, alebo inými slovami, veľké definície s veľkosťou .. any workout comments? žiadne komentáre cvičenie? do help me out.. do pomôžte mi .. thanks peeps !! Vďaka Peeps!

What about cardio? Čo si 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? Mám-li sledovať tento tréning a diétny plán by mal by som robiť veľa kardio teraz, alebo mám počkať, až zoslabiť fáze?

I think cardio is good for being over all healthy and fit, but its really no way to loose weight Myslím, že kardio je dobré, že sú cez všetky zdravé a fit, ale v skutočnosti žiadny spôsob, ako schudnúť

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. Ak chcete schudnúť, musíte ju najprv urobiť to tak, že budete spaľovať viac kalórií, ako ste príjem a vy budete musieť nájsť spôsob, ako urýchliť váš metabolizmus. you can do this buy weight training. môžete si kúpiť tento silový tréning. when you work out initially you dont burn many calories, but it has an after affect of burning calories that lasts for hours. Pri práci sa pôvodne teba dont spáliť mnoho kalórií, ale to má za vplyv spaľovania kalórií, ktoré trvá niekoľko hodín. not only that it creates more muscle and each extra pound of muscle you gain your body burns an extra 50 calories a day. nielen, že vytvára viac svalov a každý ďalší kila svalovej získate vaše telo spaľuje navyše 50 kalórií denne.

i learned all this from reading a book called the abs diet Naučil som sa to všetko z čítania knihy s názvom abs diéta
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. táto kniha naozaj nemal by byť strava knihu, pretože to vám povie, ako vaše telo funguje a ako / prečo veci sú zlé pre vás a povie vám, ako schudnúť a získať zdravšie. 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. a áno, viem, že znie ako im schvaľovania knihu, ale je to naozaj dobrý kus literatúry čítať nič menej.

Hi Frank, KW & others Hi Frank, KW & others

I just stumbled over this blog and couldn't help but comment. Len som zakopol o tento blog a nemohla pomoct, ale komentovať.
You all have good arguments (and very entertaining). Ste všetci majú dobré argumenty (a veľmi zábavné). So I thought i'd include mine. Tak som myslel, že patrí mne. MUSCLES CANNOT COUNT! SVALY nemôžu počítať! 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. tak (podľa toho, čo chcete dosiahnuť), ťažšie zdvihnete menej opakovaní budete môcť dokončiť, teda svaly budú narastať, teda ťažšie váhy = menej opakovaní a vaše svaly porastú až do výšky acomidate hmotnosti sa odstraňujú . this works both ways, lighter weights= more reps and smaller muscle growth. to funguje aj naopak, ľahšie váhy = viac opakovaní a menší rast svalov. As for definition this is entirely up to the amount of body fat you have on your body. Pokiaľ ide o definície je úplne na množstvo telesného tuku budete mať na svojom tele. Personally I would rather lift heavy weights 8-10 reps, once I hit 10 reps I know it's time to increase the weight. Osobne by som radšej zdvíhanie ťažkých váh 8-10 opakovaní, raz som trafil 10 opakovaniach Viem, že je čas na zvýšenie hmotnosti. 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? Dalo by sa použiť max 5 rep, ale nemyslíte si, že keď ste boli zdvíhaní rovnakú váhu, a tým 8-10 opakovaní vám bude oveľa silnejší? It may take a little longer to get there but the results I think would be much better. To môže trvať trochu dlhšie, aby sa tam dostať, ale myslím, že výsledky by boli oveľa lepšie. Let me know your thoughts. Dajte mi vedieť vaše myšlienky.

Happy lifting! Happy lifting!

Hey some guy, Hej nejaký chlap,

Thanks for your 2 cents. Vďaka za vaše 2 centy. But Frank and KW seems as adamant of their answers as you are. Frank a KW, ale zdá sa ako neoblomný ich odpovedí ako vy. There surely has to be a difference between heavy weights/low reps and lights weights/high reps. Tam určite musí byť rozdiel medzi ťažké váhy / opakovanie a nízkou hmotnosťou svetla / high reps. But of course some exercise is better than no exercise. Ale samozrejme nejaké cvičenie je lepší ako žiadny výkon. The original question is, which is the best method for getting stronger and which is better for growing mass. Pôvodná otázka je, čo je najlepšia metóda pre silnejší a ktorý je lepšie pre rastúce hmotnosť.

In any case, like I said.. V každom prípade, ako som povedal .. 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! všetky tieto kreslo postulát mať väčšiu dôveryhodnosť ako 2 Ah Peksa hovoriť v kopitiam, ak má niekto nasledoval jeden spôsob, a môžu zverejniť svoje fotografie, aby to dokázal! :D : D

wait..i dont get his breakfast thing. počkej .. já dont brať svoju raňajkách vec. do we mix all that or what? my mix všetkého, alebo čo?

Syke: You can, but don't have to. Syke: Môžete, ale nemusíte. Can lightly cook the eggs in a pan, then have the almond butter & oatmeal separate. Môže ľahko uvariť vajcia v panve, potom majú mandľové maslo & ovsené vločky oddelené. Or can mix the egg into oatmeal also. Alebo môžete kombinovať aj vajcia do ovsené vločky. Both ways are pretty bland though. Oba spôsoby sú veľmi nevýrazné hoci. Usually I add a teaspoon of sugar, or some banana on top. Zvyčajne pridám lyžičku cukru, alebo nejaký banán na vrchole.

Did he do abs every single day before every workout? Abs robil každý deň, vždy pred každým cvičením? That's what I got from it anyways. To, čo som dostal od nej kdekoľvek. Anyone know? Anyone know?

hey can any 1 suggest me how 2 increase height? hej môže navrhnúť akúkoľvek 1 mi, ako zvýšiť výška 2?
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 ft 6 palcov otec je 5 ft 9 palcov im jut 5 ft 8 palcov n im 19. rokov starú ..
pls suggest me some effective measures 2 increase my height.suggest me a diet as well som workouts…. pls mi navrhnúť účinné opatrenia 2 nárast mi height.suggest mi diétu a som tréningu ....

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 já jen robil domáce% telesného tuku, testovanie a povedal, že mám 7% telesného tuku, teraz mám asi 2 palce alebo tuku na brucho a lil vrstvou tuku na svoje zobáky, aj váha 182, majú weist veľkosť 33 palcov a hip veľkosť alebo 34 palcov, predné rameno 12 palcov a zápästia 7 palcov. is this accurate, becuase i want to get a 6 pack and a defined chest as soon as possible Je to presné, pretože sa chcem dostať 6 balenie a definované pŕs čo najskôr

Please, and suggestions? Prosím, a návrhy?

Mun seems to be missing.. Mun Zdá sa, že chýba .. or ignoring the comments aahahahaha alebo ignorovanie pripomienok aahahahaha

Dere: 7%?? Dere: 7%? That's very low. To je veľmi nízka. You have almost the same fat percentage as Michael Jordan. Máte takmer rovnaké percento tuku ako Michael Jordan. You should not have a layer of fat on your chest if that's accurate. Nemali by ste mať vrstvou tuku na prsiach, ak je to správne. Normal males have maybe 10-15% fat. Normálna muži majú asi 10-15% tuku. Females have 15-20% fat. Ženy majú 15-20% tuku. Right now, according to my basic scale, I have 20% fat :( So I have 1-2″ of fat around my waist :( Práve teraz, podľa môjho základné meradlo, mám 20% tuku: (Takže mám 1.2 "tuku okolo pasu: (

I'm guessing your fat percentage is around 15-20%. Hádam, váš percento tuku sa pohybuje okolo 15-20%.

The only accurate way to measure is in a lab where they immerse you in a tank of water. Jediný presný spôsob merania v laboratóriu, kde vás ponorí do nádrže s vodou. All other methods is only an approximation. Všetky ostatné metódy sú len približné. How did you measure yours? Ako ste sa merať vaša?

In any case, you don't have to worry about the fat percentage.. V každom prípade, nemusíte sa starať o percento tuku .. If like me you don't have a six-pack yet.. Ak sa ako ja, nemáte-pack ešte šesť .. you're not there! nie si tam! :D Up your gym time, watch your diet. : D Až si posilňovne čas, sledujte svoj jedálniček. And if you get there before I do, lemme know how :D A ak sa tam dostaneš skôr ako ja, Daj mi vedieť, jak: D

hey guys, does this mean that we shud be doing abs everyday (on workout days of course) ?? hej lidi, to znamená, že sme shud robiť každodenné abs (na tréningu dní samozrejme)? and also bout the intake of carbs. a tiež záchvat príjem sacharidov. if im looking to build muscle mass and have a lean body, carb intake shud be alot or less? im, ak chcú budovať svalovú hmotu a mať štíhle telo, príjem sacharidov shud byť veľa, alebo menej? i mean im eating like 120g of protein a day which i think is sufficient. Myslím im napcháva ako 120 g bielkovín denne, čo je podľa mňa dostačujúce. do gimme some comment here please. Daj mi to sem prosím nejaký komentár. thanks much. Díky moc.

Mun, Mun,
Just thought you should know, I've linked this entry on my blog. Si myslela, že by ste mali vedieť, som spojený tejto položky na môj blog. Thought it was very interesting and I've made it an official goal of mine to try and accomplish something similar. Myslel, že to bolo veľmi zaujímavé a ja som robil to oficiálny cieľ mojej vyskúšať a dokázať niečo podobné.

_HC _HC

I'm lacking that kind of discipline right now. Som chýba ten druh disciplíny hneď. I've really hit a rut in my workout. Ja som naozaj hit ruje v mojom tréningu. I need to find a workout partner and get serious about improving my physique. Musím nájsť partnera a tréningu si vážne o zlepšenie svojej postave. I'll start tomorrow, maybe. Začnem zajtra, možno. Just kidding. Robím si srandu. Great post. Great post.

I just want to say i think FRANK is right when it comes to building mass with high weight low reps. Chcem len povedať, Myslím, že Frank má pravdu, pokiaľ ide o stavebné hmoty s vysokou hmotnosťou nízkou reps. it just makes sense. to jednoducho dáva zmysel. plus everything ive read about it says FRANK is right so its just not my opinion. plus všetko, čo čítal ive o tom hovorí, že Frank je správne, aby jeho jednoducho nie je môj názor. That article frank gave was a perfect example, ive heard numerous times of olympic athletes doing high reps low weight! Uvedený článok bol úprimný dal dokonalý príklad, ive počul veľakrát olympijských športovcov robí vysoké počty opakovaní nízka hmotnosť! so they dont gain any size, so they can stay in there weight division. tak oni dont získať akejkoľvek veľkosti, aby mohli zostať tam rozdelenie hmotnosti. Dont let those guys bother you man they are just ignorant. Dont rokov tie kluky Vadí vám, že človek je len ignorant. They want to look like they are the body builder experts when in fact they dont know anything and are probably 5′ 5″ 130 lbs <-exageration Chcú, aby vyzeral ako sú odborníci telo staviteľ aj keď v skutočnosti dont vedieť nič a sú pravdepodobne 5 '5 "130libra <-exageration

Okay, this is getting out of hand and putting the wrong ideas into people's heads. Dobre, je to začína vymykať z rúk a uvedenie zlé myšlienky do hláv ľudí. First of all, Frank is only half right… as well as everyone else being half right. Po prvé, Frank je len polovičnú pravdu ... rovnako ako všetci ostatní budú mať polovičnú pravdu. Everyone's body is different and will respond to different things, including different reps. Každý telo je iný a bude reagovať na rôzne veci, vrátane rôznych opakovanie. 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. Ak ste sa k práci ven ťažké, kde ste len mohli zobrať z 5 opakovaniach každý týždeň ... Vaše telo by sa rýchlo prispôsobiť, a to by ste udrieť plošinu, kde ste klávesy rovnakú váhu, premýšľal ste silnejší. The fact is… you need to change it up. Faktom je, ... potrebujete zmeniť to. Your body is smart, a lot smarter than many think. Vaše telo je múdre, oveľa múdrejší, ako si mnohí ľudia myslia.
Many use the 8-12 rule because its a lot simpler and can get more out of somebody. Veľa použitie 8-12 pravidlo, pretože jeho oveľa jednoduchšie a môžu získať viac z niekoho. This is a rule used for novices because I use it when Im training somebody who has barely started out. Jedná sa spravidla používa pre začiatočníkov, pretože som ho používať pri výcviku Im niekto, kto má sotva začalo. 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). Poviete-li sám si len bude hitom 5 opakovaní určitého počtu, to je to, čo budete hit (keď sú novšie). So it could be a weight that you will struggle on somewhat, but can knock out 5 fairly easily. Tak to mohlo byť váhu, že budete bojovať o niečo, ale je možné knock out 5 docela ľahko. 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. Presunutie tento počet až na osem ... môžete len tak, že do 5 z nich, ale tie posledné tri, ktoré vám skutočne pomôže dostať sa na rovnako výhodné, pretože sa tlačí svaly.

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. Mám-li prvom tréningu niekto, aspoň na prvých pár mesiacov som sa ani ísť blízko číslo 5, a to aj po rokoch by som mohol urobiť len niekoľko minút. 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. Ak ste schopní získať iba ako číslo 5, väčšina pôjde tak ťažké, ako sa môžu dostať tie 5 bezbožný množstvo váhy a hádzanie formu z okna. 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. Niekto, kto vleky 20 libier menej dobrej forme sa zvyčajne (genetika stranou) z získať osoba, ktorá sa tlačí celé svoje telo, aby si, že až 20 libier. 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. Niektorí ľudia môžu do 5 opakovaniach v ťažkej váhe s dobrou formou na všetkých z nich, ale väčšina sa chystáte robiť 2 z nich dobre a ďalšie 3 s hroznou formou. 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. Keď som si ich urobiť 8 s trochu menšiu váhu, budú mať lepšiu formu a plnšie rozsah pohybu s aspoň 5 z nich pred únavy prijímačov v roku, a potrebujú pomoc.

This is the whole concept of the 8-12 rule. To je celý koncept právneho 8.12. And why I always use it with beginners and mostly everyone I train. A prečo som vždy používať s začiatočníkov a hlavne všetci trénujem. But its more important to change it up. Ale jeho viac dôležité zmeniť to.

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. Takže zhrnúť to, pre mňa ... Bol som osobné školenie priamo na 13 rokov a som váhe školenia priamo na 17 .... Usiluje o 8-12 uistiť môžete získať viac ako 60 percent s veľkou formu, je ... oveľa lepšie, ako sa snažia libry z 5 s extrémne ťažká váha, ktorá spôsobuje piss zlej forme a umožňuje používať svaly, ktoré nie sú určené pre výkon.

yea Jay you are right, but i wasnt getting into specifics, the fact is that Frank is right! Jay Iste máte pravdu, ale aj wasnt dostať sa do specifik, faktom je, že Frank má pravdu! 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. ste si nevidia obrovské Buff chlapci len budú môcť urobiť vysoký opakovanie nízku hmotnosť, chlapci, ktorí sú väčšie, môže urobiť vyššou hmotnosťou, ive nikdy nevidel aa chlap ako Arnold, ale len možnosť bench press 180 libra. 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. Kľúčom k získaniu väčšej robí ťažšie váhy zakaždým s dobrým form.what spomaľuje sa hovorí, že ak sa nízka hmotnosť vysoká repititions získate hmotnosť, keď faktom je, že len robí viac štíhlejší, cieľom je veľkým lákadlom je na tom ako ťažšie váhy s dobrou formu, takže vaše svaly roztrhať a znova a znova, keď sa vráti silnejší.

Marc, have you ever actually watched Arnold's movie when he was training for “Mr. Marc, už si niekedy skutočne pozerajú Arnold film, keď mu bolo školenie pre "pána Olympia” He talks about how many reps he does. Olympia "Hovorí o tom, koľko opakovaní, čo robí. I don't remember the actual quote but its when he's doing squats I believe. Nepamätám si aktuálnu cenovú ponuku, ale jeho, keď robí drepy verím. 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 v podstate hovorí, že on rád chodí 8-10, pretože v podstate hovorí, že tie posledné 3, ktoré posúvajú celou svojou silou a bojovať cez bolesť vstať, kedy je telo rastie. Of course, that's somewhat dated but its the same concept I mentioned earlier. Samozrejme, je to trochu zastaralé, ale jeho rovnaký koncept som spomenul. So Arnold didn't do the 5 X 5 thing, atleast not any the movie when he was gaining mass. Arnold tak neurobila 5 x 5, čo, aspoň nie je žiadna filmu, keď mu bolo získanie hmotnosti. He seemed to be doing 8-10 even 11 on bench press. Zdalo sa, že robí 8-10 aj 11 na 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. Ale áno, ja súhlasím s nízkou hmotnosťou je hrozná, ak si nie ste výrub trochu, ale aj tak môžete riskovať stratu svalovej moc ... ale 8.12 je dobré miesto, samozrejme, že meniace sa je vždy lepšie.

That frank guy shouldn't talk Frank, že chlap by nemal hovoriť
he has no idea what he's talking about on nemá tušenie, o čom hovorí o
more reps is for defined muscle viac opakovaní je pre definovaná sval
and less reps from 8-12 is basically a building block a menej opakovanie 8-12 je v podstate stavebný kameň
for building stronger, bigger muscles, pre budovanie silnejšie, väčšie svaly,
read a book :) čítať knihu:)

jeff dont start man.. jeff dont start muž .. 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. Súhlasím s pojmom ťažké váhy a málo opakovaní budete zarábať získava na sile - napríklad 6max ale ak si začať robiť medzi 8 a 12 aslong ako ste si fatiquing svalov, s ktorým pracujete dosiahnete ziskov v pevnosti a hmotnosti ( hypertrofia), a to vám svalnaté postave, ale jeho dôležité, aby ste sa uistili únava svalov a veľa bielkovín obnoviť na ďalší tréning. 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. Nezabudnite, ak chcete získať väčšiu ruky, hrudník, chrbát & ramená atď a chcete zachovať alebo získať 6 Pack, ktoré musíte urobiť nejaký kardio, pretože šanca, že ak máte konzumovať príliš bielkovín, bielkoviny, ktoré zvýšili z opravy svalu bude prenášať do tuku, takže si budete chcieť urobiť pomalý beh jemný a aby sa vaša srdcová frekvencia a konštantná úroveň (nie viac ako 70% maximálnej tepovej frekvencie), potom budete využívať nežiaduceho tuku si vaše telo na palivo namiesto sacharidov , tak si pás nežiaduci tuk a udržiavať svalovú časť.

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. Nesúhlasí-ak niekto, dajte mi vedieť, im osobný tréner a bolo len robíte po dobu 3 rokov, takže i dont wanna krok na skúsenejších Osobné tréneri prsty a ja to chápem, že existuje toľko mýtov theries tam, ale viem, čo cvičiť aj kázať a ja som dosiahol ciele.

Hey Surf dude! Surf Hej kámo! I do agree with your advice but i'm not sure about the protein being convertrd to fat. Súhlasím s tvoju radu, ale nie som si istý proteín je convertrd na tuk. I did a bit of research and found the following information at: Urobil som menší prieskum a zistil nasledujúce informácie: 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. "Príliš veľa bielkovín, nie je problém, ak naozaj predávkovania, čo by znamenalo jesť dvakrát vyššia ako vaše telo potrebuje dlhší čas. 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. Keď vaše telo obsahuje viac bielkovín, ako je potrebné, to jednoducho dezintegrují prebytok bielkovín používa aminokyseliny, ktoré potrebuje, a odstraňuje zvyšky dusíka obličkami. The body can't store protein the way it stores energy in fat tissues. Telo nemôže ukladať bielkoviny tak, ako ukladá energia v tukových tkanivách. 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. Niekedy, keď niekto jej príliš veľa bielkovín po dlhú dobu, telo buď prelomiť bielkovín a použiť ako zdroj energie, ani ho uložiť ako tuk. You virtually never have to worry about children getting too much protein; in fact, parents usually worry about picky eaters not getting enough protein. Ste prakticky nikdy nebudete musieť starať o deti, začína byť príliš veľa bielkovín, v skutočnosti, rodičia spravidla obávať vyberavý jedlíky nie je dostatok bielkovín. Excess protein is not usually a worry for adults either, unless they are suffering from kidney disease.” Prebytok bielkovín nie je zvyčajne báť ani pre dospelých, ak trpia ochorením obličiek. "

So I guess it can be converted to fat…..But it looks like you really have to overdose to do it. Takže myslím, že to môže byť premenený na tuk ... .. ale vyzerá to, že je to naozaj na predávkovanie to urobiť.
But I totally agree with your training knowledge…nice one. Ale ja úplne súhlasím s vašim školenia vedomostí ... 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 vďaka za vaše názory, ale aj nájsť existuje toľko rôznych mýtov a teórií sa tam ukáže, že je ťažké predpovedať, ktorý z nich je správna. For example the link below backs up my theory of excess protein turning into fat. Napríklad nižšie uvedený odkaz zálohuje svojej teórii nadbytočné bielkoviny mení v tuk.

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. Tiež som študoval túto teóriu na mojej skúšky z výživy a hmotnosti konania a tiež zmienil o starostlivé merania obsahu bielkovín, pretože predsa nie je nič, čo použiť, je uložená v tukovom tkanive (tuk), to znamená doesnt im pravej časti a ti zle, ale tiež dokazuje, že Existuje množstvo teórií, tam, ani to, alebo jeho veľmi mätúce / protichodné.

Let me know your thoughts. Dajte mi vedieť vaše myšlienky.

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. Dúfajme, že niekto s podobnou inštitúciou typu (ázijské, hard gainer, menej ako 6 '), bude po ich tela pred / po fotografie alebo meranie výkonu skutočne dokázať, že praktizuje to, čo sa to sakra hovoríte. 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. Potom som jednoducho robiť, čo * * povedia, 95% bielkovín, alebo jesť hamburgery 300 Ramla deň, alebo do 50 opakovaní s ahahahahaha fliaš s vodou. Until then, jury is still out and armchair posturing/chest-beating rules. Do tej doby, stále nie je vysvetlené a kreslo gestá / hrudi bije-pravidlá.

Didn't want to sound too negative back there, but it's just that every other month they come up with a theory. Nechcel, aby to znelo príliš negatívne tam, ale je to len, že každý druhý mesiac prichádzajú s teóriou. Before 300, isolation exercises and heavy weights were the fad. Pred 300, izolácie a cvičenie ťažkej váhy boli výstrelok. After 300, bodyweight exercises, kettlebells and HIIT were the new “in” thing. Po 300, telesnej hmotnosti cvičenie, Kettlebells a HIIT boli nové "," vec. Diet-wise, it was eggs all the way. Diet-múdry, to bolo vajcia celú cestu. Then came protein powders. Potom prišla proteín prášky. Then came Atkins. Potom prišla Atkins. Then came Malibu diet. Potom prišla Malibu stravy. Then came, screw the powders, just eat natural lean meat and veggies. Potom prišiel, skrutku prášky, jesť len prírodné chudého mäsa a vegetariáni. 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. Tam bol dokonca do fázy, kedy bol vegetarián palcov Potom 40/30/30 vonku, len celkový kalórií započítava, ak existuje dostatok bielkovín. Then egg yolks were back, sat. Potom sa žĺtky sa vrátili, sat. fat is not that bad, only trans fat is bad. tuku nie je tak zlé, len trans-tukov je zlé.

So what I meant to say was, fucking hell, just moderation in everything, variety in everything. Takže to, čo som chcel povedať, bolo, kurva, len umiernenosť vo všetkom, odrody vo všetkom. Alternate high-reps/low weights and low-reps/heavy weights. Náhradník high-reps/low závažia a low-reps/heavy váhy. And bodyweight training. Telesnej hmotnosti a školenia. Put in some slow cardio, some intense cardio. Dajte v niektorých pomaly kardio, niektorí intenzívne kardio. Put in some circuits. Dajte v niektorých obvodoch. After all, I hope no one forgets that they way to hypertrophy/gain strength is to always change it up for the body. Po tom všetkom, dúfam, že nikto nezabudne, že cesta k hypertrofiu / získať silu, je vždy zmeniť ho na telo.

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 sa snaží pracovať na tom, čo je tam vonku, ale každý, kto je "isté", že ich metóda je najlepšie: hovorím, Therry žiadny "najlepšia" metóda. You have to have variety. Musíte mať odrody.

Definitely no best method out there. Rozhodne nie najlepší spôsob vonku. Everyone's body responds to different methods. Všetci telo reaguje na rôzne spôsoby. If you go on a low carb diet… will your body lose weight, yes of course.. Ak pôjdete na nízkej carb dieta ... bude vaše telo chudne, áno, samozrejme .. is it healthy? je to zdravé? Not really. Ne tak celkom. Anytime you deprive your body into that type of “starve mode” then you run the risk of hurting it. Kedykoľvek môžete pripraviť svoje telo na tento druh "vyhladovať režimu", potom riskujete, ze to bolí. I will never recommend a low carb diet to anybody that I train. Nikdy odporučí diétu s nízkym carb nikomu, že som vlak. I see results with different methods, I might incorporate low carbs into it at some point, but never rely on that. Vidím výsledky s rôznymi metódami, mohol som nízku sacharidy začleniť sa do neho na nejakom mieste, ale nespoliehajte na to. Too many people get false hopes because you lose weight so quickly. Príliš veľa ľudí si falošné nádeje, pretože budete chudnúť tak rýchlo. Its all about what works though. Its all about, čo funguje hoci. I find a 40 40 20 works well for me. Najdu 40 40 20 funguje aj pre mňa. I have found that 50 30 20 works well for others, it all depends. Zistil som, že 50 30 20 funguje aj pre ostatné, to všetko záleží.

And to answer the question on protein turning to fat, yeah that's not really the case. A odpovedať na otázku, na bielkoviny odbočka na tuku, jo, že to nie je naozaj tak. A lot of the protein you will excrete out… and the other will be processed. Veľa bielkovín budete vylučovať von ... a ďalšie budú spracované. Too much protein can cause harm… but turning to fat really isn'ta huge problem. Príliš veľa bielkovín môže poškodiť ... ale obrátil na tuk naozaj nie je žiadny veľký problém. A slow digesting protein like a casein can cause you to feel full. Pomalé trávenie bielkovín, ako je kazeín môže spôsobiť, že pocit sýtosti.

He looks good but depleted. Vyzerá dobre, ale vyčerpané. 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. Viem z vlastnej skúsenosti, že ak ste na genetiku vyzerať prirodzene, že rez, pričom v tejto podobe nebude trvať 90% ľudí.

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. Najdôležitejšie je pre ľudí, aby sa z tohto príbehu je to, čo pracoval pre neho bude celkom určite nebude fungovať pre každého, a samozrejme, že sa nikdy zmienil sa v týchto typov výrobkov.

Not everyone can afford professional help for vanity. Nie každý si môže dovoliť profesionálnu pomoc pre márnosť.

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. poriadku svoje dávno, skontrolovať aj v tejto veci a ja didnt neobťažoval prečítal všetky zápisy, a tak im dám pár vecí sem a uvidíte, ako vás reagovať. 1, different work outs need different reps and sets. 1, rôzne práce out potrebujú rôzne opakovania a súbory. 2, when it comes to benching every one has their own opinion. 2, pokiaľ ide o stoly každý z nich má svoj vlastný názor. 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, aj keď som nedávno našiel prácu na to, že 3 sady 5 skutočne ma presťahoval do hmotnosti, ktorý je dobré preto, že mi pomohol s mojím svalovú silu a vytrvalosť. and after doing that a little bit im going to switch it up. a po tom, že trochu im existujúce zmeniť to. 4, toning and definition is purely body fat %. 4, tónovanie a definícia je čisto% telesného tuku. 5, building up your muscular strength also helps with muscular endurance. 5, budovanie vašej svalovej sily tiež pomáha s svalovú vytrvalosť. 6, diet is a very complicated thing and should be very personalized and information going into it should come from a good resource.

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

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

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

In Amityville he looked much better. He was in the range of 6-8 percent and that is a range that is healthy and you can stay at if you follow your diet.

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

way to go jay

The fact is your body adapts incredibly fast, so after working in the 8-12 rep range for 4-6 weeks you will hit a plateau and thats when you need to change things up a bit, so what is the answer? Hit the 4-7 rep range for a 4-6 weeks then go back to the the 8-12 rep for 4-6 weeks etc, this is a very simple way to aviod the dreaded plateau with your gains, so to be honest both of those guys who were arguing are right. The best advice i give all of my clients who want to gain mass is to use the rep cycle as explained above & to always use a training journal and aim to lift at least 1 rep or half to 2.0 lbs more (depending on what bodypart they are training that session) each rep scheme every training session, eat well and rest well and you will grow, 100% garunteed.

This article changed my life! many thanks. 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. Nie. 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? Robíš si srandu? 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. - Fórach. Right. Vpravo. 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. Vďaka za pochopenie. 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 Kľud

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. sakra.

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 to pravda?

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.