I'm always setting up myself new goals on changing my bodyshape, just because doing the same over and over again is too boring. I used to be big, I used to be lean, now I'm kinda of an average, more to leaner side, because I've been doing LOTS of cardio/swimming throughout summer (I've set up a goal of Brad Pitt's body in Fight Club).

Currently I'm developing a new workout and diet for myself, and also taking a week off before starting on winter's bulking up. Starting probably on November, and finishing, hopefully, by the end of February - so 4 months on building a new muscle base. By the beginning of March I'm going to start getting ripped. My goal is somewhat of Ryan Reynolds bodyshape now.

My diet changes are going to be 50% protein, 30% carbs, 20% fats throughout the day. My bodytype is Mezomorph, so it's not that hard for me to gain mass. Supplements I'm getting for myself are: Scitec Nutrition 100% WHEY Isolate, Universal BCAA 2000, multivitams and Scitec Nutrition Liver Aid (for everyone who does the course, I would suggest to get something like that - Liver Aid, or Liv52, or something for your liver). I'm always using only Universal, Nutrend or Scitec Nutrition products.

As for my workout, I'm doing 4 days a week for 1-1,5 hour, with almost the heaviest weight (not the heaviest), performing 8-12 reps and 4 sets. Day1: Chest and biceps, Day 2: Legs, Day 3: Back and triceps, Day 4: Shoulders and trapeze; trying to have some variation with my exercises, so that some of other muscle groups would work, and also I won't get bored too quickly. Always performing some warming up exercises before starting, doing some sit-ups, and then getting to weights. Stretching is after the whole workout, necessary. For my cardio, I'm doing karate in the beginning and the end of the week, also dancing and Alexander technique once a week.

The only thing that I would recommend, is - Educate yourself, guys. Start reading on diet and exercises, a little bit how each exercise develops each muscle group and what food does to your body. When you know all this stuff, you don't have to follow anybody else's workout routines (because it might work for someone else, but not for you), and can make a workout program for yourself BY yourself; also a diet. That is the best thing to do, because you're the only one who knows your body THAT well.

Since it doesn't have to do anything with acting - GOOD LUCK with your training and getting in shape!

quote:

Originally posted by Pavel:
I'm always setting up myself new goals on changing my bodyshape, just because doing the same over and over again is too boring. I used to be big, I used to be lean, now I'm kinda of an average, more to leaner side, because I've been doing LOTS of cardio/swimming throughout summer (I've set up a goal of Brad Pitt's body in Fight Club).

Currently I'm developing a new workout and diet for myself, and also taking a week off before starting on winter's bulking up. Starting probably on November, and finishing, hopefully, by the end of February - so 4 months on building a new muscle base. By the beginning of March I'm going to start getting ripped. My goal is somewhat of Ryan Reynolds bodyshape now.

My diet changes are going to be 50% protein, 30% carbs, 20% fats throughout the day. My bodytype is Mezomorph, so it's not that hard for me to gain mass. Supplements I'm getting for myself are: Scitec Nutrition 100% WHEY Isolate, Universal BCAA 2000, multivitams and Scitec Nutrition Liver Aid (for everyone who does the course, I would suggest to get something like that - Liver Aid, or Liv52, or something for your liver). I'm always using only Universal, Nutrend or Scitec Nutrition products.

As for my workout, I'm doing 4 days a week for 1-1,5 hour, with almost the heaviest weight (not the heaviest), performing 8-12 reps and 4 sets. Day1: Chest and biceps, Day 2: Legs, Day 3: Back and triceps, Day 4: Shoulders and trapeze; trying to have some variation with my exercises, so that some of other muscle groups would work, and also I won't get bored too quickly. Always performing some warming up exercises before starting, doing some sit-ups, and then getting to weights. Stretching is after the whole workout, necessary. For my cardio, I'm doing karate in the beginning and the end of the week, also dancing and Alexander technique once a week.

The only thing that I would recommend, is - Educate yourself, guys. Start reading on diet and exercises, a little bit how each exercise develops each muscle group and what food does to your body. When you know all this stuff, you don't have to follow anybody else's workout routines (because it might work for someone else, but not for you), and can make a workout program for yourself BY yourself; also a diet. That is the best thing to do, because you're the only one who knows your body THAT well.

Since it doesn't have to do anything with acting - GOOD LUCK with your training and getting in shape!

You are doing well it seems but I would limit amount of reps to ten or less for CERTAIN muscle groups. 12 or more means you are sacrificing the amount you can lift in order to do more reps and that is more for endurance, NOT for gaining mass.

If you can do 12 reps on a weight for CERTAIN muscle groups, you are not lifting heavy enough, plain and simple. Like I said though, only for certain muscle groups.

And 4 sets of 8-12 is too cookie cutter. Every bodypart and every training session is different. Listen to your body, rather than applying an exact figure for every part, every day. Make sense?

For example, you might do 4 or 5 sets of 8 for heavy squats but more for other parts that maybe lagging. Me, I pump out at least ten sets for my arms and I go heavy for my thighs.

In addition, by doing sit-ups at the start of your session, you are in fact going to wear out your core when you will need it to help support you the most. Ab work should ALWAYS be done at the end as you want your core to be at its strongest when you train. Remember, compound movements incorporate a lot of body parts, including your core. Keep it fresh and strong til you're done training. For your own benefit and for safety too.

Finally, a three day split of body parts is usually the most popular way to train and the most effective. No need to stretch it over four.

Like you said, read up and educate yourself.

Bodybuilding.com and Arnold's book are where I get most of my info.

quote:

Originally posted by Fishgurl:

I had been under the impression that the high rep/light weight thing isn't so much for "toning" as it is for training "slow twitch" muscle fibers versus the "fast twitch" fibers you train with low rep/heavy weight exercises employing explosive movements. What is the current thinking on that?

That is correct. And to expand, while slow twitch predominant muscle typically respond better to higher reps, shorter rest periods and higher volume because they take longer to fatigue and recover quickly, the point that gets missed is that slow twitch fibers are limited in their potential for growth so even if a muscle group is primarily slow twitch, you should definitely include some lower rep training to maximize the fast twitch fibers you've got in that muscle.

Just found this-

http://sportsmedicine.about.co.../MuscleFiberType.htm

You're absolutely correct, miss stone, and I agree with you.

Although, I've been doing this for 12 years, and I really have to say that everything depends on your body. Not every workout, not every diet, not every routine and exercises works the same way for everyone (just as you are telling that not every photographer or acting class works for every actor). The best thing to do, is to get to know your body, and then work through it. I've been on lots of bodybuilding forums, you can always find some useful advices there, but there is also ALOT of people who have been doing bodybuilding for like several years only and start giving advices on the things they don't even know.

About my workout: I'm starting with 12 reps and finish with 8 reps, because that is what works for my body type (I'm mezomorph). I don't have problem in gaining mass or losing weight, so this kind of exercises (12-8 and 4 sets) is the best thing that really works for me. Yes, when I'm on extreme bulking up routine, I'm doing less sets, and when I was getting ripped I was doing not less that 15 reps, but this is what I'm using now for archiving my current goal. Also, I don't believe in three day workout plan which is the most popular for bodybuilders. They are doing it when they want to get big, since you need 48 hours of rest for your muscles to grow. I'm not a bodybuilder, and not archieving the same goals as they are, so I have other plans for my body. I also believe that bodybuilders are lazy athletes. I don't like working out in the gym, because it's boring and doesn't train your will too much. When trying to archieve the best physical condition, everyone should try training as fighters do, because cardio pain crushes everybody. When I was getting ripped, I was doing 5 workouts a week, plus karate, muaythai, boxing, jogging and swimming also (yeah, I've had plenty of free time). I've really tried ALOT of exercises, routines, diets and everything throughout my sports career, but as long as you can see results, you know it works.

About sit-ups. If you're only a beginner, probably starting with sit-ups is not a good idea, since it really wears out the body if you haven't been doing this before, but you definitely need to warm up before starting. Although I'm not a beginner, and 300-400 situps in the beginning of the workout just warms up my body, and gets it ready for workout (just as coffee for someone in the morning). That is what I believe in, and that is what helps me. Any kind of exercises for a sixpack I'm doing at home, not after or before workout, just when I have time. I would love to get into discussion about how muscles work and everything, but it's really tough for me to express myself in English. And I'm sorry for my horrible grammar.

Thanks for the reply, miss stone. It's good that actors here have someone who can always give them advice on workouts.

Of course one should warm up. I do cardio for ten minutes and then stretch. I also stretch throughout my session.

And your grammar is just fine. Keep it up.

Charlize Theron is much too tall to be in a company but how did she get those gams? BALLET!!!