For those interested.
[quote=“carryharry, post: 791899, member: 1517”]For those interested.
What?
[quote=“glasagusban, post: 791574, member: 1533”]Advice generally on sets and reps please. Coming to the end of a programme I was doing and want to work out what I’ll do for the next two months or so, weights based, about 4 days a week. I’m fairly fit and lean so objective would be putting on a few pounds lean muscle and increasing strength I suppose staying nice and ripped since its summer after all. I’ve no interest in going through a bulking followed by cutting phase. I’m doing plenty of work to rehab an ITB problem and can hopefully start back running by the end of the summer, but for now the only cardio will be the odd swims and bit of bike.
I was thinking of dividing it into 3 days of chest&arms, shoulders&back, and legs, with 5x5 of the bigger exercises followed by whatever smaller ones after for 4x8 or 12 or something.[/quote]
It’s simple really- Lower reps / higher weight for strength or Size- Higher reps / Lower weight for more endurance.
You want to put on muscle but stay lean? it’s kinda one or the other pal. You’ll have to eat well to put on size and put on weight. Now, you can be well formed or defined while doing it but building muscle and staying lean do not belong together.
What is it you really want? To build up the guns so you can squeeze into a skin-tight top and parade around the boozer looking for admiration from both men and women?
[quote=“ChocolateMice, post: 791902, member: 168”]It’s simple really- Lower reps / higher weight for strength or Size- Higher reps / Lower weight for more endurance.
You want to put on muscle but stay lean? it’s kinda one or the other pal. You’ll have to eat well to put on size and put on weight. Now, you can be well formed or defined while doing it but building muscle and staying lean do not belong together.
What is it you really want? To build up the guns so you can squeeze into a skin-tight top and parade around the boozer looking for admiration from both men and women?[/quote]
Presume he wants to tone up, rather than bulk
[quote=“carryharry, post: 791899, member: 1517”]For those interested.
Gaa email?
That website is atrocious. Very amateur effort.
I thought you did a reasonable job on it to be fair.
This is the one you want!
I’m going for elite I think.
See you all there.
[quote=“ChocolateMice, post: 791928, member: 168”]This is the one you want!
I’m going for elite I think.
See you all there.
http://www.connemararoughdiamond.com/en.html[/quote]
You won’t make it pal, the 28th of September like o_O.
You will still be celebrating an All Ireland victory.
[quote=“carryharry, post: 791929, member: 1517”]You won’t make it pal, the 28th of September like o_O.
You will still be celebrating an All Ireland victory.[/quote]
I’ll do it drunk. Tis only 72k like.
I’ll bring the Quad just in case.
[quote=“ChocolateMice, post: 791902, member: 168”]It’s simple really- Lower reps / higher weight for strength or Size- Higher reps / Lower weight for more endurance.
You want to put on muscle but stay lean? it’s kinda one or the other pal. You’ll have to eat well to put on size and put on weight. Now, you can be well formed or defined while doing it but building muscle and staying lean do not belong together.
What is it you really want? To build up the guns so you can squeeze into a skin-tight top and parade around the boozer looking for admiration from both men and women?[/quote]
if you want to “bulk up” fast you could by a load of Maximuscle cyclone and fire it into yourslelf and you will swell up in no time, about 2 months
problem is, all it is blown up blubber, i used to use it a few years ago and while it was good to boost the weight you lift once you stopped training i felt i turned to shite.
eat normally, plenty of sleep, the ride on a friday saturday night like any settled man , drink a lot of water and train 4 nights a week and you’ll be fine
[quote=“ChocolateMice, post: 791902, member: 168”]It’s simple really- Lower reps / higher weight for strength or Size- Higher reps / Lower weight for more endurance.
You want to put on muscle but stay lean? it’s kinda one or the other pal. You’ll have to eat well to put on size and put on weight. Now, you can be well formed or defined while doing it but building muscle and staying lean do not belong together.
What is it you really want? To build up the guns so you can squeeze into a skin-tight top and parade around the boozer looking for admiration from both men and women?[/quote]
CM,
ive a friend who is gay, he was asking me about excercises for the main ass muscles, what would you reccommned?
he used to try to do 10m shuttles runs with a 2 euro coin gripped between his ass cheeks and found it good
[quote=“mickee321, post: 791934, member: 367”]CM,
ive a friend who is gay, he was asking me about excercises for the main ass muscles, what would you reccommned?
he used to try to do 10m shuttles runs with a 2 euro coin gripped between his ass cheeks and found it good[/quote]
Tell him keep plugging away!
But, squats, lunges and deadlifts may also help.
There is no such thing as lean muscle. Muscle is muscle. You can have a “lean body”, but that’s is mostly down to genetics and/or diet.
Muscle can grow in different ways as the cells react in different ways to different stimulus as CM alludes to. But building “Lean” muscle is a marketing phrase.
If you want to lose Bodyfat (as opposed to weight), eat really really well and eat less. Do that for 1-2 months. Also do some strength training.
A simple plane would be, to go along with Glas’s question/plan/training availability is
Strength train 4 days a week, with 2-3 strength days in the 3-8 rep range (but not totaling 30 reps on any one exercise). You can play around with the weight and the reps. For instance 8 sets of 2-3 reps in a squat can be very good for max strength. The following session for squats though could be done with 5 sets of 5. The volume will be similar and fatigue will arguably be similar, but the changes in weight an structure will keep the body guessing. This, generally (unless you are a very highly trained pro athlete) will result in muscle hypertrophy (muscle size development) and Maximum strength (which is more neural but no less important).
Deloading is also absolutely vital. In young healthy adults with low training range 5-6 weeks without a Deload can be fine, but with older and more trained athletes more deloading and more variety is important.
[quote=“caoimhaoin, post: 791954, member: 273”]There is no such thing as lean muscle. Muscle is muscle. You can have a “lean body”, but that’s is mostly down to genetics and/or diet.
Muscle can grow in different ways as the cells react in different ways to different stimulus as CM alludes to. But building “Lean” muscle is a marketing phrase.
If you want to lose Bodyfat (as opposed to weight), eat really really well and eat less. Do that for 1-2 months. Also do some strength training.
A simple plane would be, to go along with Glas’s question/plan/training availability is
Strength train 4 days a week, with 2-3 strength days in the 3-8 rep range (but not totaling 30 reps on any one exercise). You can play around with the weight and the reps. For instance 8 sets of 2-3 reps in a squat can be very good for max strength. The following session for squats though could be done with 5 sets of 5. The volume will be similar and fatigue will arguably be similar, but the changes in weight an structure will keep the body guessing. This, generally (unless you are a very highly trained pro athlete) will result in muscle hypertrophy (muscle size development) and Maximum strength (which is more neural but no less important).
Deloading is also absolutely vital. In young healthy adults with low training range 5-6 weeks without a Deload can be fine, but with older and more trained athletes more deloading and more variety is important.[/quote]
Cheers Kev. I suppose what I meant by lean muscle was I’m not aiming to bulk up and go gowling around the pub like CM suggests, but I’m a fairly athletic and lean shape which I more or less want to keep but could happily carry another few pounds. I’m 5’10 and about 73kg. My diet is pretty good I think, could be a shade better but I’m not likely to give up pints.
For deload is a week off after 5 weeks or so alright and then crack into it again? That would suit my spin out to Spain next month nicely.
mickee321, agree on the cyclone stuff. It’s the creatine in it, makes you retain water, go off it and the muscle deflates like a balloon.
[quote=“glasagusban, post: 791958, member: 1533”]Cheers Kev. I suppose what I meant by lean muscle was I’m not aiming to bulk up and go gowling around the pub like CM suggests, but I’m a fairly athletic and lean shape which I more or less want to keep but could happily carry another few pounds. I’m 5’10 and about 73kg. My diet is pretty good I think, could be a shade better but I’m not likely to give up pints.
For deload is a week off after 5 weeks or so alright and then crack into it again? That would suit my spin out to Spain next month nicely.
mickee321, agree on the cyclone stuff. It’s the creatine in it, makes you retain water, go off it and the muscle deflates like a balloon.[/quote]
5 10 and 73kg, sounds anorexic…
[quote=“glasagusban, post: 791958, member: 1533”]Cheers Kev. I suppose what I meant by lean muscle was I’m not aiming to bulk up and go gowling around the pub like CM suggests, but I’m a fairly athletic and lean shape which I more or less want to keep but could happily carry another few pounds. I’m 5’10 and about 73kg. My diet is pretty good I think, could be a shade better but I’m not likely to give up pints.
For deload is a week off after 5 weeks or so alright and then crack into it again? That would suit my spin out to Spain next month nicely.
mickee321, agree on the cyclone stuff. It’s the creatine in it, makes you retain water, go off it and the muscle deflates like a balloon.[/quote]
That’s lean. You are proba ly ectomorph, which means you could probably do whatever you want and unless you take in 3-4000 calories a day you won’t bulk up too much.
CM’s advise still holds true, as does my suggestion, if for variation for nothing else.
Lift heavy is the bottom line. Choose compound exercises, learn them well an only do 2-4 of them a session, but 4-8 sets. Heavy.
Like I said, I could easily carry another few kilos. Fairly low body fat though, wouldn’t say I’m exactly skinny, and I’d knock out heavier weights than plently of guys a stone or two heavier than me.
[quote=“caoimhaoin, post: 791961, member: 273”]That’s lean. You are proba ly ectomorph, which means you could probably do whatever you want and unless you take in 3-4000 calories a day you won’t bulk up too much.
CM’s advise still holds true, as does my suggestion, if for variation for nothing else.
Lift heavy is the bottom line. Choose compound exercises, learn them well an only do 2-4 of them a session, but 4-8 sets. Heavy.[/quote]
That’s pretty much me alright, I eat a lot but pretty healthily and don’t put on weight easily. If I stop exercising I lose weight.