How To Build Body Like Ryan Reynolds?如何构建像瑞安雷诺兹的身体？

Holy Protein Shake.圣蛋白摇。 That last photo, looks like he has only 3-5% body fat.这最后照片，看起来他只3-5％的身体脂肪。 His delts really shrunk the most.他delts真正缩小了大部分。

great tips.. ..伟大的秘诀 ;-) ;-)

Wow, so thats how he did it.哇，所以多数民众赞成他是怎样做到。 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我简直不敢相信我第一次见到他的刀片三位一体，不知道是否真的从2家伙，一个女孩和一个比萨饼地点和留级同一个人

nice tips and nice abs.好技巧和漂亮绝对值。

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?一个关于绝对值的事，不与软弱胃一，要继续做的绝对值做有氧运动，慢慢减少脂肪，只有这样，才能帮助？

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.我没有太多重量训练最近，做身体打击和光坐起来，推动在空调追踪多达分开。 I lost weight mostly on my arms, but abs wise its less.我丢失了我的胳膊大多体重，但绝对值明智的少。

I did body combat minimum 3 times a week and can be up to 5 times max a week.我身体打击最少3次，每周最多只能有5次最大一个星期。 The other days are rest day, and 1 day for swimming.其他天休息一天，一天游泳。

Combat: mon, wed, sat OR mon, wed, fri, sat, sun.战斗：星期一，三，六或逢星期一，三，五，六，太阳。
swim: thursday游泳：2009
tuesday: break星期二：休息

So far I only able to maintain my weight and my waist size is slowly decreasing.到目前为止，我只能够保持自己的体重，腰规模逐渐减少。 But the fat in stomach and waist at the back has gone nowhere.但在腹部和腰部脂肪在后面已经没有出路的。

Any tips?任何提示吗？ :) Thanks. ：）谢谢。

umm, great inspiration!乌姆，巨大的动力！ i have been working out for some time, but haven't been pushing myself..我已经制定了一段时间，但尚未推动我..

tks for sharing.韩国社交协会分享。

=) =）

Great tips MUN, thanks.伟大的秘诀屯门感谢。 He still looks hot either ways bulky build or slimmer look :).他看起来依然炎热或者体积的方法建立或更薄看看：）。 Any girl you can think of and show us her tips too?任何女孩你能想到的和我们展示她的秘诀吗？

Madonna mama!麦当娜妈妈！ wow larger than life eh?大于生命嗯哇？ Great!伟大的！ 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.我期待着看她的门，在她的年龄惊人的身体，我也认为，由于她的饮食，以及找出对我们很多人都请，谢谢门。

Hi Mun,喜门，

Thanks.谢谢。 So, perhaps I should add 2-3 sessions of weight training on other days when I do not do Body Combat classes?所以，也许我应该补充重量的2-3天的培训会等我不这样做身体战斗班？

Mon, wed, sat, sun – body combat星期一，三，六，日-身体作战
Tues, thurs, fri – weight (+swim on thurs)周二，周四，周五-重量（+游泳上周四）

Hope to loose more weight and tone up better.希望更宽松的重量和语调得更好。 Keep up the good job.保持良好的工作。

I wonder: Where did you get this information?我想：你从哪里得到这个信息？ And also, do you happen to know his before and after stats?也是，你知道他发生前后的统计资料吗？ Because I typed the diet info into fitday, and he was obviously eating less calories than he was burning.因为我输入到fitday，他显然少吃热量比他在燃烧的饮食信息。 So, in my opinion he must have lost at least some weight doing that program.所以，我认为他必须至少失去了一些体重这样做程序。

Hey Surfnux,嘿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.在过去，我过去做有氧训练，每周6-7次，并找到了我的脂肪％（我使用的是脂肪％计算）未发生变化。 I tried this for nearly 1 year.我尝试了近一年的。

When I switched completely to weights workouts (5 times a week), my fat % dropped and has stayed that way – it worked : )当我换上完全重量训练（每周5次），我的脂肪％下降，并一直保持这样-它的工作：）

Of course, you can try a mix between the two, but I just went straight for the weights.当然，您可以尝试，两者混合，但我刚才在连续的重量。

And Mun, I agree with your no carbs after 8pm.和门，我同意你的晚上八时后没有碳水化合物。 I have always noticed that if I don't have a carb snack after dinner, that my fat % is easy to control with exercise.我一直注意到，如果我没有晚饭后一碳水化合物零食，我的脂肪％易于控制工作。 So everyone, take notice of this tip : )所以每个人，利用这个技巧通知：）

when you eat so much eeg i believe everypeople can like Ryan Reynolds.当你吃这么多，我相信everypeople脑电图可以像瑞安雷诺兹。 am i wrong?我错了？

and don't forget, most importantly the cycle of deca!不要忘记，最重要的是十溴周期！

“He lifted heavy weight to build the mass. “他举起的重量建设质量。 Therefore, it is the typical 8 to 12 repetitions per set.”因此，它是典型的8至12次的重复设置。“

You're kidding right?你在开玩笑吧？ Heavy weights is not 8 to 12 reps.重物不8至12名代表。 Heavy weights is 5 reps or less.重物是5代表或更少。 It's a shame people think they're going “heavy” doing 3-4 sets of 10 reps.这是一个耻辱的人认为他们会“重”做销售代表3-4 10套。 Go HEAVY and do 5 sets of 5 reps.去重，做销售代表5 5套。 If you haven't done it before, you'll be amazed how much faster your muscles grow.如果你还没有这么做过，你会惊奇地发现你的肌肉更快速增长。

Sorry Frank, 8-12 reps is the best amount to build bulk muscle mass.对不起弗兰克8-12销售代表是最好的数额建立散装肌肉。 Doing less reps than that is best for building STRENGTH, not mass.少做销售代表比是最好的建设力量，而不是质量。 The other very important thing, of course, is mixing up your workout routine every few weeks and doing different exercises at different tempos.另外很重要的，当然，是混淆了您的日常锻炼每隔几个星期，做不同节奏的不同演习。

A stronger muscle = a bigger muscle.更强的肌肉=更大的肌肉。 You're perpetuating a standard myth about weightlifting, except you actually have the myth backwards.你长期存在举重标准的神话，但你确实有倒退的神话。 The myth goes that higher reps and lower weight will help build definition and lower reps and higher weights will build mass.神话去销售代表高和低体重将有助于建立的定义，并降低销售代表和更高的权重将建立质量。 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).事实上，重物，那种需要更少的销售代表，因为它不是身体有可能为你做8-12销售代表太多份量，将建立强度和大小（这应该是显而易见的，因为如果你的肌肉越来越强，他们'重越来越大）。 Definition is added by reducing your body fat.定义你的加入，减少体内脂肪。 Higher reps that you are recommending are better for muscle endurance.高级销售代表，你有更好的建议是肌肉耐力。 So I stand by what I said (and 15 years of experience), if you want to get big and strong, go HEAVY.因此，我坚持我说（和15年经验），如果你想获得大国和强国，请重。

“A stronger muscle = a bigger muscle.” “强者肌肉=更大的肌肉。”

My stats say otherwise.我的统计说，并非如此。 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.我是“骨瘦如柴”，我是大大高于2个月前，当我开始按了什么，然后我能做什么我可以做，现在我的测量统计编写的。 Some area's have gotten bigger, some have gotten smaller.有些地区的已经变得更大，有些人变得更小。 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总的来说，我能举起的重量的两倍，我取消当我开始，一直没有成为一个规模增加翻译能力的几个地区的

hey there, ive been working out for almost a year now.嘿那里，香港专业教育学院的工作进行了将近一年了。 i've gained muscle as i was comparing previous photos to the recent one.我已经获得了肌肉，因为我是比较以前的照片最近之一。 however, my arms doesnt look defined at all.然而，看看我的手臂doesn't定义的。 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?特别是我的delts，看来，香港专业教育学院更大的二头肌和tricpes相比，我delts.is这个因为我吃我的训练计划或计划？ any advice pls?偏最小二乘任何意见？

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.任何白痴认为你举起更重的是，当你获得更多的肌肉你的，你说...肥大的阶段，是8月12日销售代表，是无知阶段，你获得的最肌肉。 4 to 6 is for strength gains… not mass and or muscle gains retard 4到6是实力群众利益...不和或肌肉增长减缓
go ahead google it… youll feel like you should…stupid谷歌继续进行它...刹那间我觉得自己应该...愚蠢

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并再次瑞安体重增加了肌酸吃的权利等等等等等等，但据调子降低碳水化合物，同时1g/pr英镑（蛋白质），做销售代表的12 - 20将显示的定义，采取强度低脂肪的燃烧器则每当你打算显示的结果采取diaretic的，因为这改变了在某些领域体的浓度...再一次表现出更加定义周...瑞安日常注意到电影diaretics整个星期拍摄，使他们的工作也很明显

Here you go, particularly pay attention to myth #1.在这里，您去，特别要注意的神话＃1。 Don't know who Chad Waterbury is?不知道谁是乍得沃特伯里？ Didn't think so… google him.不这么认为...谷歌他。 Check out his credentials.退房国书。 What are yours?什么是你？

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? 20，你觉得是什么使销售代表的定义？ Wrong.错误的。 Losing fat… that's what makes definition.失去脂肪...这就是使定义。

Oh, and you might want to refrain from the name calling.哦，您可能希望避免的谩骂。 It doesn't make anyone sound intelligent.它不会使任何人声音聪明。

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即时不偏袒任何一方，但坦率如果你从你列出的网页你所能明白，它从1993年...如果你知道健身和健康你知道它有关的信息不断变化的东西永远是参考看看

so im going to agree with lance paul and kw所以即时不会同意枪保罗和千瓦

The reference you're looking at was for myth #3.参考你看是为神话＃3。 The article was posted on 10/10/02.这篇文章被张贴在10/10/02。 See看见 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.而神话今天仍然有效。

Ever seen the guys on “World's Strongest Man”?见过的关于“世界上最强的男人”的球员？ They're HUGE.他们是巨大的。 We're talking 300+ pounds on some of them.我们所说的300 +就其中一些磅。 Have a look at them:有一个看他们： 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％-27 + +最强的男子＆btnG =搜索+图片及肝炎病毒= 2 . 。 Obviously, they lift for strength.显然，他们举起的力量。 According to the people here, they shouldn't be that muscular, just strong.据这里的人们，他们不应该是肌肉，只是坚强。

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在这一点上以及诚实即时寻找摆脱我的肌肉，减少群众因为坦率地说，自15即时四开始工作了我的武器实力变得更加庞大但是i言不由衷真的像你一样认为我台将可

I don't know about any references.我不知道任何引用。 I used to do 12-15 reps, it got me strong, but my muscles were not increasing in size.我本来是做销售代表12月15日，它让我强，但我并没有肌肉的大小增加。 I moved to 8 reps and I got bigger.我搬到8销售代表，我越来越大。 That's from personal experience.这是从个人经验。

I'm going to believe the first person that posts a photo of his body (with or without face).我要相信第一人的职位，他的身体照片（带或不带面）。 Armchair commenting is no use..扶手椅评论是没有用的..

Hey guys…this is really urgent.嘿家伙...这实在是当务之急。 im in need of a good delts workout.即时在锻炼好delts的需要。 i still do not see splits on my arms or in other words great definition with size..我还没有看到我的武器，或与大尺寸的定义，换言之分裂.. any workout comments?任何锻炼的意见？ do help me out..不帮我.. thanks peeps !!谢谢偷看！

What about cardio?怎么样心？ 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?如果我遵循此锻炼和饮食计划应该我做了很多的心现在还是我应该等到减磅阶段？

I think cardio is good for being over all healthy and fit, but its really no way to loose weight我认为是对心脏健康和适合所有被很好，但是它真的没有办法宽松的重量

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.如果你想活体重，那么你必须做的方式，你消耗更多的热量比你摄入，你必须找到一种方法，加速新陈代谢它。 you can do this buy weight training.你可以这样做购买重量训练。 when you work out initially you dont burn many calories, but it has an after affect of burning calories that lasts for hours.当你开始工作了很多您不燃烧卡路里，但它有一个影响燃烧后热量是持续几个小时。 not only that it creates more muscle and each extra pound of muscle you gain your body burns an extra 50 calories a day.不仅在于它创造了更多的肌肉和各种肌肉，你的身体得到额外英镑烧伤额外50卡路里一天。

i learned all this from reading a book called the abs diet我从读一本书叫做绝对值这一切饮食
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.实在不应该被称为减肥的书这本书，因为它告诉你你的身体是如何工作以及如何/为什么事情是对你不好，告诉您如何松散的重量并获得健康。 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.和是的，我知道我听起来像是赞同书即时通讯，但真的是一个很好的文学作品阅读没有少。

Hi Frank, KW & others您好弗兰克，西九龙及其他

I just stumbled over this blog and couldn't help but comment.我只是绊了这个博客，不禁评论。
You all have good arguments (and very entertaining).你都（和非常有趣）良好的论点。 So I thought i'd include mine.所以我想我有我的。 MUSCLES CANNOT COUNT!肌肉不能指望！ 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.所以（取决于你想达到的目标）你举起更重的少销售代表您将能够完成，因此，肌肉也将随之扩大，即重重量=较少代表与你的肌肉将增长到acomidate的重量增加多少被取消。 this works both ways, lighter weights= more reps and smaller muscle growth.这是双向的，更轻的重量=更多的销售代表和更小的肌肉生长。 As for definition this is entirely up to the amount of body fat you have on your body.至于定义，这是完全取决于你的体内脂肪在你的身上究竟有多少。 Personally I would rather lift heavy weights 8-10 reps, once I hit 10 reps I know it's time to increase the weight.我个人宁愿取消8月10日销售代表重物，当我达到10销售代表，我知道是时候增加重量。 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?你可以使用5代表处最大，但你不觉得如果你是同等重量的解除，做8-10销售代表你会更强？ It may take a little longer to get there but the results I think would be much better.这一点可能需要更长的时间才能到达，但结果，我认为会更好。 Let me know your thoughts.让我知道你的想法。

Happy lifting!起重快乐！

Hey some guy,嘿一些人，

Thanks for your 2 cents.感谢您2美分。 But Frank and KW seems as adamant of their answers as you are.但弗兰克和西似乎是他们的答案，你坚持的。 There surely has to be a difference between heavy weights/low reps and lights weights/high reps.当然还有必须有一个重物之间的差异/低代表与灯重量/高代表。 But of course some exercise is better than no exercise.但当然有些运动比不运动好。 The original question is, which is the best method for getting stronger and which is better for growing mass.原来的问题是，这是越来越强的最好方法，并正在为越来越多的公众更好。

In any case, like I said..在任何情况下，就像我说的.. 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!所有这些扶手椅的假定没有更多的可信度超过2啊peks在kopitiam说，除非有人遵循了一个方法，可以张贴他们的照片来证明这一点！ :D ：Ḏ

wait..i dont get his breakfast thing.等待..我dont得到他的早餐的事。 do we mix all that or what?我们把所有的还是什么？

Syke: You can, but don't have to. Syke：你可以，但没有通过。 Can lightly cook the eggs in a pan, then have the almond butter & oatmeal separate.可以轻易做饭泛的鸡蛋，然后，杏仁奶油和燕麦片分开。 Or can mix the egg into oatmeal also.或者可以把燕麦片混合卵子也。 Both ways are pretty bland though.这两种方式都相当乏味，但。 Usually I add a teaspoon of sugar, or some banana on top.通常我加入一茶匙糖，或一些顶级香蕉。

Did he do abs every single day before every workout?他要在每次锻炼绝对值每一天？ That's what I got from it anyways.这就是我从它得到反正。 Anyone know?任何人都知道吗？

hey can any 1 suggest me how 2 increase height?嘿可以任何一建议我如何增加2高？
my mom is 5 ft 6 inches dad is 5 ft 9 inches im jut 5 ft 8 inches n im 19 yrs old..我的妈妈是5英尺6英寸的父亲是5英尺9英寸通讯6282 5英尺8英寸ñ即时19岁以上儿童的..
pls suggest me some effective measures 2 increase my height.suggest me a diet as well som workouts….暂建议我一些有效措施，增加2我height.suggest我的饮食和锻炼...索姆。

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.确定我只是做了家庭体内脂肪％测试，并说我有7％的身体脂肪，现在我一英寸或脂肪，我的胃和我啄律的脂肪层，我体重182，有一个魏斯特尺寸33英寸和臀部尺寸或34英寸，突出武装12英寸和7英寸的手腕。 is this accurate, becuase i want to get a 6 pack and a defined chest as soon as possible这是准确的，因为我想要得到6组，以及尽快确定胸部

Please, and suggestions?请和建议？

Mun seems to be missing..门似乎被遗漏了.. or ignoring the comments aahahahaha或忽视的评论aahahahaha

Dere: 7%??河：7％？？ That's very low.这是非常低。 You have almost the same fat percentage as Michael Jordan.你几乎相同的迈克尔乔丹脂肪百分比。 You should not have a layer of fat on your chest if that's accurate.你不应该在你的胸部的脂肪层，如果这是准确的。 Normal males have maybe 10-15% fat.正常男性有可能10-15％的脂肪。 Females have 15-20% fat.女性有15-20％的脂肪。 Right now, according to my basic scale, I have 20% fat :( So I have 1-2″ of fat around my waist :(现在，根据我的基本规模，我有20％脂肪：（所以我有1-2的脂肪“在我的腰：（

I'm guessing your fat percentage is around 15-20%.我猜你的脂肪比例约为15-20％。

The only accurate way to measure is in a lab where they immerse you in a tank of water.唯一正确的方法来测量是他们沉浸在一个水箱你在实验室。 All other methods is only an approximation.所有其他方法只是一个近似值。 How did you measure yours?你怎么衡量你的？

In any case, you don't have to worry about the fat percentage..在任何情况下，您不必对脂肪百分比担心.. If like me you don't have a six-pack yet..如果你像我一样没有六包还.. you're not there!你不存在！ :D Up your gym time, watch your diet. ：涨你的健身房的时间研发，看你的饮食。 And if you get there before I do, lemme know how :D如果你在我到达那里做，lemme知道如何：Ḏ

hey guys, does this mean that we shud be doing abs everyday (on workout days of course) ??嗨，这是否意味着我们shud每天做绝对值（当然在锻炼天）？？ and also bout the intake of carbs.并布特了碳水化合物的摄入。 if im looking to build muscle mass and have a lean body, carb intake shud be alot or less?如果即时通讯寻求建立肌肉，有一个精干的机构，碳水化合物摄取shud是多还是少了呢？ i mean im eating like 120g of protein a day which i think is sufficient.我的意思是像即时通讯120克的蛋白质，每天吃，我认为是足够的。 do gimme some comment here please.做威纳请在这里发表评论。 thanks much.感谢了。

Mun,屯门，
Just thought you should know, I've linked this entry on my blog.只是觉得你应该知道，我已经联系这在我的博客条目。 Thought it was very interesting and I've made it an official goal of mine to try and accomplish something similar.认为这是非常有趣，我已经使它成为我的正式的目标，试图有所作为类似。

_HC _HC

I'm lacking that kind of discipline right now.我没有说的那种纪律现在。 I've really hit a rut in my workout.我真的撞了我的锻炼一辙。 I need to find a workout partner and get serious about improving my physique.我需要找到一个合作伙伴，得到锻炼对改善我的体质严重。 I'll start tomorrow, maybe.明天我将开始，也许。 Just kidding.开个玩笑。 Great post.伟大的职位。

I just want to say i think FRANK is right when it comes to building mass with high weight low reps.我只想说，我认为是正确的弗兰克在谈到建设质量高重量低代表。 it just makes sense.它有道理。 plus everything ive read about it says FRANK is right so its just not my opinion.加上香港专业教育学院的所有读到它说，弗兰克的权利，它不是我的意见。 That article frank gave was a perfect example, ive heard numerous times of olympic athletes doing high reps low weight!坦率地给这篇文章是一个完美的例子，香港专业教育学院听到销售代表这样高，重量轻多次参加奥运会的运动员！ so they dont gain any size, so they can stay in there weight division.所以他们不获得任何大小，这样他们就可以留在那里重量部门。 Dont let those guys bother you man they are just ignorant.不要让那些人打扰你的人，他们只是无知。 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他们希望能像他们是健美运动员的专家，但实际上他们不知道什么和可能是5'5“一百三英镑”，exageration

Okay, this is getting out of hand and putting the wrong ideas into people's heads.好吧，这是失控和放进人们的头脑中的错误观念。 First of all, Frank is only half right… as well as everyone else being half right.首先，弗兰克只对了一半...以及其他人正在对了一半。 Everyone's body is different and will respond to different things, including different reps.每个人的身体情况不同，不同的反应，包括不同的销售代表。 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.如果你工作了大到你只能纠集了5销售代表每一个星期...你的身体会很快适应这一点，你将突破高原你在哪里打同样的重量，以为你是越来越强。 The fact is… you need to change it up.事实是...你要改变它。 Your body is smart, a lot smarter than many think.你的身体是聪明的，比很多很多聪明的想法。
Many use the 8-12 rule because its a lot simpler and can get more out of somebody.许多使用8-12规则，因为它的许多简单，可以得到更多的人了。 This is a rule used for novices because I use it when Im training somebody who has barely started out.这是初学者使用的规则，因为我用它当人谁进出口训练几乎没有起步。 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).如果你告诉自己你只是要达到5一定数量，多数民众赞成你会击中销售代表（当你更新版本）。 So it could be a weight that you will struggle on somewhat, but can knock out 5 fairly easily.因此，它可能是一个重量，你将有所斗争，但是可以淘汰5相当容易。 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.你将这个数字到8 ...你可能只能做其中5人，但那些过去三年，你真正得到帮助的是同样有利的，因为你是让你的肌肉。

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.如果我第一次训练的人，为atleast最初的几个月，我不会甚至接近5号，即使，我可能只是这样做几次。 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.当你只能得到这样一个数字5，大多会全力以赴，因为他们可以得到一个不敬虔的重量和数量的5抛出形成了窗外。 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.有人谁升降机20磅与通常（遗传学预留的好形式较少）内获得的人谁是推动整个机构获得的20磅了。 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.有些人可以做的，他们与所有的好形式的重量5销售代表，但多数人要做的，其中约2好可怕的形式与其他3。 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.当我让他们做一些重量轻8，他们将与atleast，其中前5送疲劳的好形式，更充分地运动范围，他们需要帮助。

This is the whole concept of the 8-12 rule.这是8-12规则的整个概念。 And why I always use it with beginners and mostly everyone I train.为什么我总是与初学者使用它，主要是大家我的列车。 But its more important to change it up.但它更重要的是改变它。

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.因此，要概括起来讲，我...我已经13岁，个人培训的权利，而我已在17日重权的训练...。为确保您能获得超过百分之六十的状态非常好，是争取... 8-12比试图英镑极重的重量，5，导致小便的糟糕表现更好，让你使用那些不打算肌肉的运动。

yea Jay you are right, but i wasnt getting into specifics, the fact is that Frank is right!酵母杰伊你是对的，但我wasn't获得进入具体的事实是，弗兰克是正确的！ 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.您您不看到了巨大的浅黄色球员只能被用做销售代表高，重量轻，大家伙谁是可以做的更重的重量，香港专业教育学院从来没见过像阿诺德机管局只家伙能卧推180磅。 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.对越来越大的关键是每做重权的良好form.what阻碍当时是说，如果你体重不足高repititions你可收众，当事实是，只有让你更精干，对越来越大的目标正在做的良好形成重权，使你的肌肉撕裂，重建和重建时，他们回来更强。

Marc, have you ever actually watched Arnold's movie when he was training for “Mr.马克，你有没有真正看阿诺德的电影时，他练为“先生 Olympia” He talks about how many reps he does.奥林匹亚“他谈了多少销售代表他没有。 I don't remember the actual quote but its when he's doing squats I believe.我不记得的实际报价，但其时，他在做蹲我相信。 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.他说，基本上他喜欢去8-10，因为他基本上说，这些最后3，你把你所有的可能，并通过了痛苦的斗争起床时，身体的增长。 Of course, that's somewhat dated but its the same concept I mentioned earlier.当然，这是有些过时，但其相同的概念，我刚才提到。 So Arnold didn't do the 5 X 5 thing, atleast not any the movie when he was gaining mass.因此，阿诺德并没有这样做的5 × 5的事情，atleast没有任何电影时，他正变得越来越大。 He seemed to be doing 8-10 even 11 on bench press.他似乎在做卧推8-10月，甚至11。 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.但是，是我同意的重量是可怕的，除非你砍一些，但即使如此，你可以会失去太多的肌肉...但8月12日是一个好地方，当然，改变它总是更好。

That frank guy shouldn't talk这家伙不应该坦率交谈
he has no idea what he's talking about他不知道他在说什么
more reps is for defined muscle更多的销售代表是定义肌肉
and less reps from 8-12 is basically a building block少从8月12日销售代表，基本上是一个积木
for building stronger, bigger muscles,建立更加强大的，更大的肌肉，
read a book :)阅读一本书：）

jeff dont start man..杰夫dont开始的男子.. LOL大声笑

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.我同意这个概念重物和低销售代表你的实力将获得收益，例如6max -但如果你在8至12做aslong开始为您fatiquing你肌肉您对您的实力和实现群众利益的工作（肥厚），这会给你一个肌肉发达的体格，但其重要，以确保您疲劳的肌肉并获得蛋白质来恢复您的下一个培训课程。 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.请记住，如果你想获得更大的武器，胸部，背部和肩膀等，并希望保持或取得有6包你需要做一些心，因为机会是如果你喝太多蛋白质时，所留下的修复对蛋白质肌肉会转化为脂肪，所以你想要做一个缓慢柔和的运行并保持您的心率和一个稳定的水平（不超过70％最大心率），你会不想要的脂肪利用身体的燃料，而不是碳水化合物，这样你不需要带脂肪，保持肌肉的大部分。

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.如果有人不同意让我知道，即时通讯个人教练和工作只有3年了，所以我不用想就更有经验的个人教练的脚趾，我一步也明白，有这么多theries那里，但我知道我什么执业神话我传和我已经实现了目标。

Hey Surf dude!嘿冲浪花花公子！ I do agree with your advice but i'm not sure about the protein being convertrd to fat.我不同意你的意见，但我不知道有关的蛋白质被convertrd脂肪。 I did a bit of research and found the following information at:我做了一些研究，发现下列资料： 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. “太多的蛋白质不是问题，除非你真的过量，这意味着吃两倍的金额你的身体很长一段时间的需求。 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.当你的身体已超过必要的蛋白质，它只是拆卸多余的蛋白质，它需要使用氨基酸，并丢弃通过肾脏剩余的氮。 The body can't store protein the way it stores energy in fat tissues.身体不能储存蛋白质的方式储存在脂肪组织中的能源。 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.有时，当有人吃了很长的时间太多的蛋白质，身体要么分解蛋白质，并以此作为能量来源，或交存胖。 You virtually never have to worry about children getting too much protein; in fact, parents usually worry about picky eaters not getting enough protein.你几乎再也不用担心会过多蛋白质的儿童，事实上，父母通常对挑食的担心没有得到足够的蛋白质。 Excess protein is not usually a worry for adults either, unless they are suffering from kidney disease.”过量蛋白质通常不是一个成人都担心，除非他们患肾脏疾病。“

So I guess it can be converted to fat…..But it looks like you really have to overdose to do it.所以我猜它可以被转换成脂肪... ..但是看起来你真的要服用过量这样做。
But I totally agree with your training knowledge…nice one.但我完全同意你的训练知识...好一个。

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.酷感谢您的意见，但我看到有这么多不同的神话和进行理论那里，它证明了很难预测哪一个是正确的。 For example the link below backs up my theory of excess protein turning into fat.对于下面的链接，超过了我的理论转化为脂肪蛋白质变成背上的例子。

http://www.exploringwomanhood.com/mindbodysoul/weightloss/excessprotein.htm

I also studied this theory for my exam in Nutrition and weight management and it also mentioned the careful measuring of protein content because anything that isnt used is then stored in the adipose tissue (fat) this doesnt mean im right and your wrong but further proves that there are loads of theories out there; either that or its very confusing/contradicting.

Let me know your thoughts.让我知道你的想法。

Hopefully, someone with similar body type (Asian, hard gainer, less than 6′) will post their body's before/after photo or measurements/performance to actually prove they practised what the hell they're talking about. Then, I'm just gonna do *whatever* they say, 95% protein, or eat 300 Ramly burgers a day, or do 50 reps with water bottles ahahahahaha. Until then, jury is still out and armchair posturing/chest-beating rules.

Didn't want to sound too negative back there, but it's just that every other month they come up with a theory. Before 300, isolation exercises and heavy weights were the fad. After 300, bodyweight exercises, kettlebells and HIIT were the new “in” thing. Diet-wise, it was eggs all the way. Then came protein powders. Then came Atkins. Then came Malibu diet. Then came, screw the powders, just eat natural lean meat and veggies. There was even the phase where vegetarian was in. Then the 40/30/30 was out, only total calories counted as long as there was enough protein. Then egg yolks were back, sat. fat is not that bad, only trans fat is bad.

So what I meant to say was, fucking hell, just moderation in everything, variety in everything. Alternate high-reps/low weights and low-reps/heavy weights. And bodyweight training. Put in some slow cardio, some intense cardio. Put in some circuits. After all, I hope no one forgets that they way to hypertrophy/gain strength is to always change it up for the body.

Surf Dude is trying to work on what is out there, but to everyone else who is “certain” that their method is best: I say, therre is no “best” method. You have to have variety.

Definitely no best method out there. Everyone's body responds to different methods. If you go on a low carb diet… will your body lose weight, yes of course.. is it healthy? Not really.并非如此。 Anytime you deprive your body into that type of “starve mode” then you run the risk of hurting it. I will never recommend a low carb diet to anybody that I train. I see results with different methods, I might incorporate low carbs into it at some point, but never rely on that. Too many people get false hopes because you lose weight so quickly. Its all about what works though. I find a 40 40 20 works well for me. I have found that 50 30 20 works well for others, it all depends.

And to answer the question on protein turning to fat, yeah that's not really the case. A lot of the protein you will excrete out… and the other will be processed. Too much protein can cause harm… but turning to fat really isn'ta huge problem. A slow digesting protein like a casein can cause you to feel full.

He looks good but depleted. I know from experience that unless you have the genetics to naturally look that cut, being in that shape will not last for 90% of people.

The most important thing for people to take out of this story is what worked for him will most definitely not work for everyone and of course that's never mentioned in these types of articles.

Not everyone can afford professional help for vanity.

okay its been a while since iv checked this thing and i didnt even bother reading thru all the entries, so im going to put a few things out here and see how you guys respond. 1, different work outs need different reps and sets. 2, when it comes to benching every one has their own opinion. 3, i found lately when i work out that 3 sets of 5 really moved me up in weight which is good because that has helped me with my muscular strength and endurance. and after doing that a little bit im going to switch it up. 4, toning and definition is purely body fat %. 5, building up your muscular strength also helps with muscular endurance. 6, diet is a very complicated thing and should be very personalized and information going into it should come from a good resource.

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

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

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

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

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

way to go jay

The fact is your body adapts incredibly fast, so after working in the 8-12 rep range for 4-6 weeks you will hit a plateau and thats when you need to change things up a bit, so what is the answer?事实上，你的身体适应速度惊人，因此，经过了4-6周您将达到高峰，多数民众赞成在你需要改变了一下事情8-12代表处的工作范围，因此，答案是什么？ 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.击中了4-6周4-7代表处范围，则返回等4-6周的8-12代表处，这是一个很简单的方法优点是避免与您的收益可怕的高原，因此既要诚实那些家伙是谁主张是正确的。 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.最好的建议我请我的客户谁想要获得大规模的是使用代表处周期以上及始终使用培训杂志，目标是解除至少1名代表或半二点〇磅更多解释（这取决于他们正文部分正在训练的会议）每代表处每次训练计划，吃好，休息好，你将增长100％garunteed。

This article changed my life!这篇文章改变了我的生命！ many thanks.许多感谢。

Ryan is something to aspire to, beautiful body.瑞安是值得向往的，美丽的身体。

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 %.嘿我很抱歉，但我在瑞安的饮食计划，然后我看时偶然发现的谈话，在那里我不同意胡...男性的平均体脂肪率15-17％之间，并没有在近10％，即时一个完全公正的意见，但10％的是，文迪塞尔，我不认为你知道你说在这一方面，这就是为什么如此惊人的瑞安已接近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林不一谈，因为我曾在一次检查，但我肯定知道，我已低于平均水平，11％在3年前的现在即时通讯更大，约12％，远高于平均水平的家伙更大，更多的削减

Wow, Joe, thanks for the compliment of singling out my one minute point out of the entire “conversation”.对挑出了整个“一分钟的谈话，我一点恭维哇，乔，感谢”。 I had to scroll waaay there to remember what I wrote.我不得不滚动waaay那里记得我写的。 Which, “the normal male has maybe 10%-15%”.其中，“正常的雄性可能10％-15％”。 It's good thing I guess you agree with everything else I wrote and everything else everyone else wrote.这是一件好事我想你的一切，我写的一切其他人同意说。 I'm not pissed or anything, but since you mentioned it and I think you're misplaced in your understanding of the comment.我不会生气或什么事，但既然你提到它，我觉得你在你的评论的理解错位。

It was an offhand comment.这是一个随便评论。 Note the “maybe”.注意“可能”。 And also that I wrote that 7% is considered very low – and hence I also consider 3.5% amazing.我还写道，7％认为是非常低的-因此，我也认为3.5％的惊人。 In addition, casual lean athletes do have 10-15% fat.此外，偶然的运动员也有10-15％的脂肪。 Normal not-so-active males have 15-18%.正常不那么积极的男性有15-18％。 I'm guessing if you're on this site you want to be fairly active.我猜测，如果您在本网站，你想你是相当积极。 Even you supposedly have 11-12%.据说，即使你有11-12％。 A lot of people have that.很多人都认为。 I'm getting closer as well.我也越来越近。 Can “normal” even be defined properly?能“正常”，甚至适当加以界定？ It would be dependent on average values depending on which geography you are talking about.这将取决于该地理根据你所谈论的平均值。 Do you have a source to cite for Vin Diesel's fat percentage is 10%?你有来源列举范迪塞尔的脂肪百分比是10％？ If not, then I'll have to call you on it too the way you called me on the one sentence.如果没有，那么我将不得不求助于它，你得的方式来呼吁一句我。

And you also completely ignore that I mentioned there is no way to accurately measure fat percentage unless you go into a lab.而且你也完全忽略我刚才有没有办法准确地测量脂肪比例，除非你到实验室去。 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.在任何情况下，我很乐意与准确的信息纠正，我可以提高我的知识，但看来你是很随便的言论作出自己。

“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. “正常男性有可能10-15％的脂肪”是第一个评论...在你的回应我的你说：“正常不那么积极的男性有15-18％。”我完全同意，而且不会说什么的但“我同意”和IM首先，我不生气还同意，正常不容易界定，但平均可以“，要相当活跃，不是政府的一部分或者，我去健身房，每周6天不等从重量训练（在那里，我和你同样的经历，当我提出8个销售代表）的游泳和跑步，然后与一个合议表决摔跤1级的球员。 so i am already at a active level.所以我已经在一个活跃的水平。 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.当水淹没实验室和测试是由一个教练的最准确的方法来测试身体脂肪，我还测试，他们采取与身高相比较低腹部，拉特，背部，手臂和身体的其他部位卡尺测量合并重量。 im not pissed either and on the vin diesel topic im没生气或者和柴油葡萄酒主题
http://forum.bodybuilding.com/showthread.php?t=998155 http://forum.bodybuilding.com/showthread.php?t=998155
http://forum.bodybuilding.com/archive/index.php?t-292077.html 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.不行。 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?你在开玩笑吗？ Calipers and Impedance are also “accurate” ways to measure fat? I already have an impedance scale by the way.

- Er, you do your google too sometime. By the way, where's the source you haven't cited for Vin Diesel having 10% body fat? That's pretty vague in terms of period, isn't it?

OK I just read your previous comment, you seem to have posted two long-winded ones.

- dude. How many times do I have to say it was “maybe”? And how I qualified again that average is subjective? Funny how you picked that out of the many many comments here.

- so submersion is the most accurate way, then you say calipers and impedance are also accurate ways, instead of approximations? Calipers?? Bro, say it ain't so!

- forums. Right. Anyway, if anything, this proves that forums and blog comments are not really helpful without a citation from an expert. Opinions are like assholes, eh?

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

You guys are like writing huge essays on the topic.

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

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

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

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

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

Thanks for the insight. 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和平

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.谴责。

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?这是真的？

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哈哈

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.不是很难。

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

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

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

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

Masters in Exercise Science.

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

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

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