my new years resolution was to get in shape as over the last 5 years i have gone up 1 stone in weight and from a 32 waist to 34. plus im getting married in august so i bought myself a multi gym and went on a diet. i have lost over a stone in weight and i'm well chuffed but i'm not happy how the gym is going i can tell the differance in my arms and legs but my stomach isn't as i thought it would be, its flat but i want a six pack/toned i do loads of sit ups (as this is the only thing i know to tone the stomach) and my stomach is very hard but doesnt look that differant. anyone got any tips, i have been on the gym for 6-8 weeks nearly every night and it just seems so slow going to get any results, i can see why people use steroids :(

ive been bodybuilding on and off for the past 6yrs now and was power lifting from the age of 13, and like i said before keep it simple! keep working them abs but dont over train them , that is the most important thing if they are still sore from a previous workout then train a different muscle , and keep the fat intake to a minimum, you will definatley see results within 10months

this was the advice Lee Powell gave me when training me!

(info on him at this site) http://www.severnsidegym.co.uk/

 

lighter weights and more reps WILL burn fat as well as tone muscle when pushing for reps aim for at less 20 reps at a quick pace , anything that raises the heart rate will burn fat.

to build size and muscle use a weight that you can only just get 8-10 ,by this i mean nearly failing to lift that last rep or 2

 

if i was me id cut my fat intake and do cardio and lift weights i wouldnt just train my abs as you use them for nearly every exercise but aim to train them at least twice a week

dont stay in the gym for hours on end wondering what to do next , 2 muscles every sesson at the most ,and you should be in and out the gym in 45 minutes unless you train ya mouth and stand around chatting like alot of gym users do lol ,

a couple of exercises you could try are ,

1.angled situps, weighted or unweighted.

2.incline leg raises.

3.dumbell side bends

 

this will work the whole of you stomuch and abs. but dont just take our word for it do a little research on the site i put up on my previous post....wish you good lack mate :)

your not very big for someone who's been into all that for 6 years?? :D

your not very big for someone who's been into all that for 6 years?? :D

 

that cause ive stayed away from the roid freaks lol , and kept my body fat down, walking around at 16 17 or 18 stone bloated to f*ck and smooth isnt my idea of a bodybuilder kim ;)

Forge is spot on there.. And like i was saying previously you got to lift over 70-80% your max to get size (8-10 reps with failure if there is more you can push out then you shouldnt stop, and always get a spot on the last rep which is near impossible to push your body further than possible) try drop sets to get everylast bit out of your muscles. body building encourages fat loss anyhow but to speed up fat loss you must do more endurance workouts and get that heart pumping to around 115-120 bpm thats the most efficent way to loose fat, any higher and youl be missing the fat burning barrier any lower and it just takes longer. Your heartrate will never stay at a constant bpm while bodybuilding as you need rest between sets.

 

You dont need to go mad on your abs for them to appear, you could never do a ab workout in your entire life and still see them if the fat cells ontop of the muscle are not there, training them gives them nice pointy peaks and separation but wont necessarily make them appear. ITS ALL ABOUT DIET you are what you eat.

that cause ive stayed away from the roid freaks lol , and kept my body fat down, walking around at 16 17 or 18 stone bloated to f*ck and smooth isnt my idea of a bodybuilder kim ;)

 

 

 

Very sensible good on you sweetie, been around a lot bodybuilders for years , one they are all unfit, couldn't run to save themselves, they are all too big for their body shape and full of dodgy roids and as you said big and bloated, not attractive at all

not to mention, violent, irrational *******s!!!

And a small ball sack :D

Lmao :D

exploding biceps. eww lol he was banned from every gym in the usa at 1 time !

steroid willy

 

 

WTF!!!! that second one has to have been fiddled with a bit of photoshop!

A guy who me and mac know called Eddy Edwards was a proffesional Bodybuilding Champion, and he is completely natural, do steroids or enhancers, and he was still a big bloke!!

A guy who me and mac know called Eddy Edwards was a proffesional Bodybuilding Champion, and he is completely natural, do steroids or enhancers, and he was still a big bloke!!

 

Unfortunatly almost every Bodybuilding "suppliment" fails IOC drug testing as they are filled with "enhancers". Sadly they arnt anywhere near spotting the stuff thats available to thoes with the cash fr some of the exotics being used, but I still dont beleive bodybuilders with massive muscle mass have not got tehre without some chemical help somewhere along the way, its just way to hard. Not impossible, but way to hard and would certainly take 8+ years of sollid graft to attain even a fairly decent size.

 

the right hand Bicep femoris has been ruptured at some point, its platoed but mainly it looks bloody rediculous. :hurl:

Unfortunatly almost every Bodybuilding "suppliment" fails IOC drug testing as they are filled with "enhancers". Sadly they arnt anywhere near spotting the stuff thats available to thoes with the cash fr some of the exotics being used, but I still dont beleive bodybuilders with massive muscle mass have not got tehre without some chemical help somewhere along the way, its just way to hard. Not impossible, but way to hard and would certainly take 8+ years of sollid graft to attain even a fairly decent size.

 

naturally i think it only about 6lbs of muscle that can be put on a year and that with a propper diet,

its something like that but id have to dig out my college stuff out the attic and read it again to be 100% sure ,

 

the right hand Bicep femoris has been ruptured at some point, its platoed but mainly it looks bloody rediculous. :hurl:

 

he had a massive amount taken away because of cyst and infection , he was using dirty needles the idiot! their a film about it on youtube

yes 6lb of muscle but not including the water they can hold. your only born with a certain amount of muscle fibres, when you body build your just making them bigger and storing water/sugar in the cells etc.

naturally i think it only about 6lbs of muscle that can be put on a year and that with a propper diet,

its something like that but id have to dig out my college stuff out the attic and read it again to be 100% sure ,

 

Muscle fibers tear and regrow during vigorous sustained training. Micro-biopsey show that natural growth will not exceed 12% increase of teh total muscle mass per year. That equates to between 3 -8 Kg of muscle mass and is dependant on the size of teh individual. Astrand.

yes 6lb of muscle but not including the water they can hold. your only born with a certain amount of muscle fibres, when you body build your just making them bigger and storing water/sugar in the cells etc.

 

ok there was a lot of writing there. I am going to edit it down lol.

 

Yes and No.

 

You are correct about teh amount, its between 3-8Lb and is roughly 12% of lean muscle mass per year increase.

 

You are refering to hypertrophy, the increase in mass of a cell. However this has been shown to not be the whole truth and recent studies of rats, cats mice, bodybuilders and olympic athlets has shown that Hyperplasia, the increase in muscle fiber numbers also accounts significantly in Power Athletes as they have a disproportionate number of white muscle fibers compared to control groups.

 

Geneticaly we are all born with different types of muscle fiber and quantity, but that does not account for the differences. And basicaly if you think of it logicaly you could take 2 people of the same size, one having a slightly smaller than ave muscle cell size and teh other slightly larger, and after a period where they are both subjected to a training regime, the smaller cell indiviual can be more muscley. This does happen, so how does this individual get more "plasma" into their cells than the other indiviual who started out with larger cells in teh first place. Obviously it aso folows that teh smaller cell individual would continue to be the smaller of teh 2.

Synacthen which is the new designer drug of choice for cheats at this years Olympic Games is a anabolic protein which along with Hgh helps muscle fiber growth (myogenesis) which directly proves hyperplasia. You got it the reason tehy cant detect it is that it dont show up in your blood, they would have to take a biopsy and compere the number of fibers against a previous sample.

 

Olympic Athletes in America are working on a new training program that induses shock overload. From what I understand weight training is undertaken along the same lines as normal but with an added sudden superload in short controlled actions. I think they use a machine, but its a feircly guarded secret atm. The idea is to overload teh muscles being trined in short sharp actions. This promotes the muscle fiber number growth. Either way, I bet its bloody painfull the next day as there recovery time was 1 week.

Blimey that took 2 hours to right lol. It was pages long rotfl.

 

Sory, I realy do know my stuff and rarely get a chance to use it.

dont say sorry Dave , that was a good post mate and was spot on!

some good Books to study are , Serious Strength first & seond Edition. just them 2 books alone covers the whole science behind Human Kenetics bodybuilding and serious strength training these where the main ones i studied when i was at college/uni and covers everything from The science of training,Accerleration of muscle growth and recovery -Anatomical Adaption (AA) right down to tansition.

 

i understand what ya saying it just rolls off the tongue when its something you really do know about :)

blimey i dont think i can be bothered to read it all but what they hay i might aswell :D

Yeah i read it. interesting, i dont many peeps using that method but i do know a few roid heads trying anything they get their hands on growth hormones, testosterones etc. Fair play to them but the thought of them finally coming off the stuff after years of injecting it will be horrible. but its their life.

The chap in the video, Greg Valetino, didnt get those biceps from steroids alone. Its a clean, intramuscular posing oil called synthol that pros use in minimal quantites to boost their weakspots before show. He used it to the extreme and it got infected haha

well i went to the gym and i'm fookin knackered and wetter then a fish, i did rowing cycling and running plus others. i'll see if i improve tone wise