Fast way to build muscle!

[Excellent1]

You do 6 reps per set right? So how much % of maximum weight do you lift? Like what percentage of the maximum weight, you could do dumbell curls with, do you do? And on dumbell curls what weight do you actually lift?

I wouldn't recommend 100 reps atall, because in my opinion it's pointless. However for a 'week' in every month or so it would be good to change how many reps you do per set, or even "pumping to failure" just to change the workout for a week.

I can do 6 reps with 25kg dumbless to failure, then 3 minute break to flush out the latic acid and another 6. Then it's time for barbell curls which I lift 60kg for 6 (3 sets)

[xander]

I can do 6 reps with 25kg dumbless to failure, then 3 minute break to flush out the latic acid and another 6. Then it's time for barbell curls which I lift 60kg for 6 (3 sets)

I'm guessing the first exercise is for both biceps and triceps? If not, then what you do for triceps?

I currently do 10reps but with a 15kg dumbell using the bench (so it is all bicep and not your whole arm swinging) and then 5 sets of these. I find this method is working extremely well, along with a good diet and since coming back from holiday; no alcohol, it is working wonders.

i read a lot of stuff about people meant to have as many days out of the gym as they do in it, but one of my older mates spends 5 nights in the gym (same time as me) and he is massive. i just tend to sleep as much as possible for rest/repair and i'm fine working out for 5 days (not 5 days in a row; workout, workout rest, workout, rest, workout, workout).

[Excellent1]

I'm guessing the first exercise is for both biceps and triceps? If not, then what you do for triceps?

I currently do 10reps but with a 15kg dumbell using the bench (so it is all bicep and not your whole arm swinging) and then 5 sets of these. I find this method is working extremely well, along with a good diet and since coming back from holiday; no alcohol, it is working wonders.

i read a lot of stuff about people meant to have as many days out of the gym as they do in it, but one of my older mates spends 5 nights in the gym (same time as me) and he is massive. i just tend to sleep as much as possible for rest/repair and i'm fine working out for 5 days (not 5 days in a row; workout, workout rest, workout, rest, workout, workout).

Some people are naturally gifted, you're obviously well toned and defined as it is, so you find it easy to build muscle, genetics! For the first exercise I do biceps, second is triceps, third is forearms. For the triceps I do overhead tricep extensions and tricep raises each with a 30kg dumbell. For the forearms I do 70kg barbell forearm curls.

He must not work as hard as you do, lightweights probably.

[xander]

Some people are naturally gifted, you're obviously well toned and defined as it is, so you find it easy to build muscle, genetics! For the first exercise I do biceps, second is triceps, third is forearms. For the triceps I do overhead tricep extensions and tricep raises each with a 30kg dumbell. For the forearms I do 70kg barbell forearm curls.

He must not work as hard as you do, lightweights probably.

Yeah tricep raises and extensions are the only 2 tricep exercises I do, I find them most effective compared to others.

Do you do chest/stomach aswell? For chest I use a "chest-machine" and use 30kg resistance doing 20 reps per time and then doing 5 sets.

For stomach I do between 450 & 500 sit-ups. I do 10x situps, 20x, 30x, 40x, 50x. I repeat this 3 times & then finish my workout with 2 sets of 25 sit-ups.
I go through about a litre of water whenever I workout as its best to stay hydrated. You on any shakes or anything?

[Fehm]

Does it work on fatties?

Ahaa lol
Im not fat, but ive not got the nicest body ^^

[Captain]

Of course it works on fatties, you'll have to burn the fat first before you see any impact

[Excellent2]

Does it work on fatties?

Ahaa lol
Im not fat, but ive not got the nicest body ^^

Burn ze' fat first.

Of course it works on fatties, you'll have to burn the fat first before you see any impact

What he said.

[Captain]

Anyone know any protein bars I can buy in my local supermarket?

[Excellent2]

Anyone know any protein bars I can buy in my local supermarket?

You really don't need "protein" bars. You consume enough protein on a daily basis to grow your muscles, besides, "protein" bars = mass calories.

[Soy]

You really don't need "protein" bars. You consume enough protein on a daily basis to grow your muscles, besides, "protein" bars = mass calories.

Exactly, all these protien shakes etc are just a money making scheme.
You see young body builders at the gym nowadays being sucked in to paying
for overpriced protien supplements (Maximuscle is probably the worst for doing this.)

In sports & fitness related magazines etc, they will advertise these on almost every 10 pages. The truth is that an average person in the UK will get enough protien in their diet (you should be able to get by on atleast 50g a day)

The best protien is in solid form (meats etc) because it stays in your system for longer, so Protien Shakes should be a last resort when you are getting very little protien in your diet.

Also renember, protien shakes will come in 300-400+ calories per serving so there not that great if your trying to loose body fat as you have to burn that extra bit more.

that's all ^^