Fast way to build muscle!

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Originally Posted by Nani

Perhaps you could show some photos of yourself and the effects of the exercise? :P

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If you want to see my biceps PM me due to the rules on here :P

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Originally Posted by Excellent1

1. No but some wise guy who thinks he's the next ronnie coleman insulting it before he's tried it is pretty pointless.

2. Yes, they are. If you saw the calories they contain per certain ml you will faint. Bodybuilders NEED calories to feed their muscle. (I say muscle I mean inflated tissue due to the over-use of steroids) Yes, there is protein in there but not much sonny, I could have that by eating a pack of meat and cut the calories by half.

3. 10-12 reps is pure definition. 4-6 reps is making you lift a HEAVY weight so your muscles cannot possibly lift any more. It's all about muscle overload not fatigue.

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1. I'm not the next Ronnie Coleman - firstly I'm not black & secondly I don't set him as my role model because some of his form is pretty poor.

2. I'm not saying there's no calories in there, but when I can get a protein shake containing between 43.7g and 60g of protein then I can't complain. I'm already on 2 tins (sometimes 4 tins) of tuna a day which is 50g per 2 tins. Meat is extremely good but the good meat is probably more expensive than protein shake. After having say 4 tins of tuna I've already taken in 100g of protein so a protein shake aswell raises this to 143.7g (using my current Protein Shake) and then plus any other high protein sources I have during the day (i.e Peanut Butter, Chicken. Milk etc) aswell as taking in enough Carbs.

3. If you do a heavy weight but do less reps then you are going to get large biceps yes, and 10-12 reps can be for purely muscle definition (if using a low weight) but I'm doing 10-12 reps with a higher weight as to get "the best of both worlds" as such. I'm getting a good muscle definition in general as well as larger biceps, much larger biceps than I had before.


On a note away from this - when aiming for large biceps I have been using a method better than the standard Bicep Curl - I shall try & draw up a diagram of what needs to be done.

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Originally Posted by Excellent1

If you want to see my biceps PM me due to the rules on here :P

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It's only your face that you can't show, and u can even show it if you just give a link. :P

On the abs thing, what if you can't keep balance? O_O

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Originally Posted by Isaac

On the abs thing, what if you can't keep balance? O_O

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Then put your arms gently lent on a bed for balance :)

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Originally Posted by Nani

It's only your face that you can't show, and u can even show it if you just give a link. :P

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I'll post a link soon, need to get the picture from my myspace :)

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Originally Posted by xander

1. I'm not the next Ronnie Coleman - firstly I'm not black & secondly I don't set him as my role model because some of his form is pretty poor.

2. I'm not saying there's no calories in there, but when I can get a protein shake containing between 43.7g and 60g of protein then I can't complain. I'm already on 2 tins (sometimes 4 tins) of tuna a day which is 50g per 2 tins. Meat is extremely good but the good meat is probably more expensive than protein shake. After having say 4 tins of tuna I've already taken in 100g of protein so a protein shake aswell raises this to 143.7g (using my current Protein Shake) and then plus any other high protein sources I have during the day (i.e Peanut Butter, Chicken. Milk etc) aswell as taking in enough Carbs.

3. If you do a heavy weight but do less reps then you are going to get large biceps yes, and 10-12 reps can be for purely muscle definition (if using a low weight) but I'm doing 10-12 reps with a higher weight as to get "the best of both worlds" as such. I'm getting a good muscle definition in general as well as larger biceps, much larger biceps than I had before.


On a note away from this - when aiming for large biceps I have been using a method better than the standard Bicep Curl - I shall try & draw up a diagram of what needs to be done.

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1. His form is only poor because he is around 44-46 now, you can't expect him to keep going forever with the use of steroids - he will kill himself.

2. There really is no need for protein shakes, just pure calories. If you're eating 2-4 tins of tuna that is enough (presuming you're an teenager??) The way it works is 1 gram of protein per pound of body weight.

3. All I'm saying is if these people want to overload their muscles to the point of not being able to put a shirt on the next day - this is the way to do it. It has been proved that pain is good. It rips your muscle fibers to pieces - So when you're resting they build back bigger and stronger. Doing 10-12 reps won't achieve this as effective as doing 4-6 reps.

Is this the lift and hold for 60 seconds?

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Originally Posted by Excellent1

Actually thats for pill popping PRO bodybuilders. 4-6 reps of a weight that you can do at 2-3 sets is right, it's all about overload not fatigue.

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Is 1 set equal to say six reps? And should the weight be really heavy or just heavy enough to complete say 4 sets without feeling completely exhausted?

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Originally Posted by MOGWAI

Is 1 set equal to say six reps? And should the weight be really heavy or just heavy enough to complete say 4 sets without feeling completely exhausted?

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4-6 of them reps is one set :) Make sure you have a rest for 3 minutes to get rid of the lactic acid in your arms though! The weight should be heavy enough so you can only lift it 6 times and no more, then after the 3 minutes another 6.. so on so fourth. :)

EDIT: Whoever asked to see my biceps:
http://i34.tinypic.com/ayqekp.jpg

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Originally Posted by Excellent1

4-6 of them reps is one set :) Make sure you have a rest for 3 minutes to get rid of the lactic acid in your arms though! The weight should be heavy enough so you can only lift it 6 times and no more, then after the 3 minutes another 6.. so on so fourth. :)

EDIT: Whoever asked to see my biceps:
http://i34.tinypic.com/ayqekp.jpg

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And your six pack? :eusa_whis

http://i35.tinypic.com/2nkq2v_th.png
Had to grab it off msn, sorry for the arrow.

Thought you had an 8pack.

I only count 6 'packs'
Still got muscles though :P