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Health & Fitness
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Old 12-17-2013, 11:39 AM   #21
SeanC
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OP wants to be 150-ish with the body of a triathloner. Why do you guys suggest low rep strength type of routines? Initially that's what I recommended as well, but it is obvious that he needs high rep, low intensity type of a workout for what he wants to become.

I think dabear's routine will work just fine for him. Maybe replace 8 reps with 12, and 6's with 8's
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Old 12-17-2013, 11:48 AM   #22
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OP wants to be 150-ish with the body of a triathloner. Why do you guys suggest low rep strength type of routines? Initially that's what I recommended as well, but it is obvious that he needs high rep, low intensity type of a workout for what he wants to become.

I think dabear's routine will work just fine for him. Maybe replace 8 reps with 12, and 6's with 8's
Everyone should be stronger. That's what my suggested routine does. The look is mostly based on diet. My routine is short, simple, and effective. It's not a complicated routine with 30 different movements. I think this is why SS works so well. 2 different days, heavy lifts, boom. Nothing to think about, no over analyzing ect.

I'll point you here in case you missed it
http://forum.e46fanatics.com/showthread.php?t=982930

217, one thing I forgot to include. Up the weight by 5lbs every time you do the movement. 10-15lbs on deadlift.

Last edited by DylloS; 12-17-2013 at 11:59 AM.
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Old 12-17-2013, 12:03 PM   #23
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i'm looking for dean karnazes physique



not bulky

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Old 12-17-2013, 12:08 PM   #24
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i'm looking for dean karnazes physique



not bulky

the thing is, that bulky will never just happen. You can do any lifting program you want but if you're doing a lot of cardio and eating the way you should to look like the first guy you will eventually look like him. I want to be big and it's hard for me. Just an example. Even if you want it, or don't in your case, it doesn't mean it will happen.
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Old 12-17-2013, 12:09 PM   #25
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Re: 217. re-transformation

I feel like I need to post the story of staci the power lifter in here... She just got stronger.

Forget what you think OP, that guy can squat a ton I guarantee. If anything lifting heavy low reps would be better for that physique than higher body building type reps/workout

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Old 12-17-2013, 12:14 PM   #26
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Which is why you should stick with that routine (edit: referring to OP's ideal physique pic). There seems to be a consensus around here that everybody needs a single type of workout (read: strength), but we all have different fitness goals, and that calls for specific routines. For that physique the *general* idea is that you need to create a deficit and lift moderate weights with high reps.

Check out my progress thread and how I modified that routine to include the big lifts. I got strong and lean at the same time, which is what I think you are after.
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Old 12-17-2013, 12:17 PM   #27
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I feel like I need to post the story of staci the power lifter in here... She just got stronger.

Forget what you think OP, that guy can squat a ton I guarantee. If anything lifting heavy low reps would be better for that physique than higher body building type reps/workout

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That's the thing, there is a rep range above which you're not doing bodybuilder type of lifting anymore, which fits OP's needs better.
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Old 12-17-2013, 12:24 PM   #28
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That's the thing, there is a rep range above which you're not doing bodybuilder type of lifting anymore, which fits OP's needs better.
Look how Kai Green trains. He doesn't give a sh1t what he's lifting, which is more than most people anyway, but he trains to get bigger. slow reps, high reps. That type of training is what Trashcan wants to do. He's much stronger than me even though I do more strength based lifts. What I do think is that if I didn't train like I did not I would be much weaker with that style of training.

Go read my post linked above. I think you skipped it.
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Old 12-17-2013, 12:29 PM   #29
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Re: 217. re-transformation

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Look how Kai Green trains. He doesn't give a sh1t what he's lifting, which is more than most people anyway, but he trains to get bigger. slow reps, high reps. That type of training is what Trashcan wants to do. He's much stronger than me even though I do more strength based lifts. What I do think is that if I didn't train like I did not I would be much weaker with that style of training.

Go read my post linked above. I think you skipped it.
Rephrase your post now including his diet. I am willing to bet he doesn't use the same training program when cutting and bulking. Again specific programs for specific goals. He trains and eats for Olympia status.

Regardless, he is a genetic freak and not a natty. Not a good example.
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Old 12-17-2013, 12:37 PM   #30
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Rephrase your post now including his diet. I am willing to bet he doesn't use the same training program when cutting and bulking. Again specific programs for specific goals. He trains and eats for Olympia status.

Regardless, he is a genetic freak and not a natty. Not a good example.
Stop over thinking it. Most people never change your routine when they cut or bulk. They increase cardio and reduce calories. It doesn't matter if he's a genetic freak. My point is that if you want big muscles lift like a body builder but more importantly eat like one.

I'll say this one more time. The way you look has more to do with what you're eating rather than how you're lifting as long as you're hitting things hard and consistent. Go read my thread.

When you get into "ohh how many reps should I do for my biceps to grow" I'll say lift heavy and eat. You will never hear me tell people to over analyze everything because I can guaran damn tee that they'll be focusing more on the reps numbers than they will dinner and that's my problem with this. Get your diet down for what you want to look like. Not your workout.
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Old 12-17-2013, 01:22 PM   #31
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Stop over thinking it. Most people never change your routine when they cut or bulk. They increase cardio and reduce calories. It doesn't matter if he's a genetic freak. My point is that if you want big muscles lift like a body builder but more importantly eat like one.

I'll say this one more time. The way you look has more to do with what you're eating rather than how you're lifting as long as you're hitting things hard and consistent. Go read my thread.

When you get into "ohh how many reps should I do for my biceps to grow" I'll say lift heavy and eat. You will never hear me tell people to over analyze everything because I can guaran damn tee that they'll be focusing more on the reps numbers than they will dinner and that's my problem with this. Get your diet down for what you want to look like. Not your workout.

Pretty solid advice. Lift hard, eat big......grow! Rinse & repeat!
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Old 12-17-2013, 01:32 PM   #32
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Re: 217. re-transformation

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Pretty solid advice. Lift hard, eat big......grow! Rinse & repeat!
I think it's a solid advice, there is one problem though: the op doesn't want to grow lol! He wants to be slim and fit.

Ok I'm out, good luck op!

Edit: and nobody is kidding about fappable pics
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Old 12-17-2013, 01:36 PM   #33
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Pretty solid advice. Lift hard, eat big......grow! Rinse & repeat!
i don't want to grow!!! show me a sub 3 hour marathoner who weighs over 170 lbs! i want to weigh a ripped 155, maintaining my speed.
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Old 12-17-2013, 01:40 PM   #34
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i don't want to grow!!! show me a sub 3 hour marathoner who weighs over 170 lbs! i want to weigh a ripped 155, maintaining my speed.
Well, I'm no marathon expert, but I'd wager that marathon running (..or running in general) will get you to your goal......no?


P.S. I've never seen a 'ripped' marathon runner (..at least not as I define it).

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Old 12-17-2013, 01:48 PM   #35
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Re: 217. re-transformation

Even with lifting heavy weights and eating to support massive growth, it would take you years to reach the image you don't want to look like.

You have nothing to do for now but benefit from heavy compound lifts.

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Old 12-17-2013, 02:08 PM   #36
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I think it's a solid advice, there is one problem though: the op doesn't want to grow lol! He wants to be slim and fit.

Ok I'm out, good luck op!

Edit: and nobody is kidding about fappable pics
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i don't want to grow!!! show me a sub 3 hour marathoner who weighs over 170 lbs! i want to weigh a ripped 155, maintaining my speed.
My god you guys are driving me nuts. You aren't going to grow unless you want to. Want to=eat like a horse.

He should still focus on a program that will make him stronger in every aspect. If all OP wants is to be pencil thin and be able to run then he should...wait for it. If he wants to be strong, have a little muscle and still run he should eat right, lift heavy weights and run. Pretty simple.

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Old 12-17-2013, 02:11 PM   #37
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My god you guys are driving me nuts. You aren't going to grow unless you want to. Want to=eat like a horse.

He should still focus on a program that will make him stronger in every aspect. If all OP wants is to be pencil thin and be able to run then he should...wait for it. If he wants to be strong, have a little muscle and still run he should eat right, lift heavy weights and run. Pretty simple.
I agree with everything you said.

I still think endurance training is what he needs
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Old 12-17-2013, 02:49 PM   #38
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i'm looking for dean karnazes physique

[IMG]http://www.thaieditorial.com/wp-content/uploads/2013/02/Dean-Karnazes.jpg

not bulky

this guy has probably been dieting his ass off as well as training hard for years. A juice cocktail is also part of his routine.

Most people can't get to that if they tried.
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Old 12-17-2013, 03:03 PM   #39
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i don't want to grow!!! show me a sub 3 hour marathoner who weighs over 170 lbs! i want to weigh a ripped 155, maintaining my speed.
It is impossible to "not grow" and yet "be ripped" as ripped requires having muscles and to get muscles you must grow them through heavy lifts.... Lift heavy, eat a sensible diet with protein and you will put a little muscle on and have a nice lean definition.

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My god you guys are driving me nuts. You aren't going to grow unless you want to. Want to=eat like a horse.

He should still focus on a program that will make him stronger in every aspect. If all OP wants is to be pencil thin and be able to run then he should...wait for it. If he wants to be strong, have a little muscle and still run he should eat right, lift heavy weights and run. Pretty simple.
Exactly.
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Old 12-17-2013, 05:23 PM   #40
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217. re-transformation

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this guy has probably been dieting his ass off as well as training hard for years. A juice cocktail is also part of his routine.

Most people can't get to that if they tried.
lol exactly that pic was blocked at work. So I just saw the ridiculousness of it all. I don't know how people think this happens when they don't want it to. It's kind of insulting to guys like that.


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