That's fantastic, but did you start out scrawny and out of shape with this routine or did you have another one previous to it and then started this? It might be okay for maintenance, but its atrocious for building muscle. You cannot adequately exercise a muscle with 1 single motion. Even if this routine works, your still building up others for failure because they WILL NOT push themselves very hard at all when they start.
I started out scrawny and worked my way up on a different routine...
Believe it or not most bodybuilders just want to look great for the babes. This size thing really gets in the way and is painfully risky to joints and ligaments. You can get plenty of size by lifting moderate weight and really going at it. The best looking body I ever saw was a H.S. guy that ran the mile in 4:30 and lifted. He was 5"10" and weighed 155 lbs. He also had a super looking girlfriend.
To get size you need weight that you can do a perfect 10 reps. No serious straining is ever necessary. NO! People don't need a ton of protein. Just the normal amounts recommended on a medical diet chart because your body can only process a limited amount even if you exercise.
They are high in calories which covers up your super body shapes. However; you need small portions of the good oils such as peanut or fish oils naturally. You have to quit eating food fried or prepared in cooking oils since many can be fattening and very bad for you. Eat fish and nuts without any additives = plenty of oils.
Not at all. Just keep on working out with some rest periods in between it and any hard physical work you might do on your job, which can substitute for a work out. Stick with it, then after a time your muscles gradually get more developed. That means awesome looking. Your strength will peak out for the most part but that's part of the natural process. Push the strength envelope and you'll hurt yourself.
What I mean by 4 sets is that you work out each body part 4 times. Each set is done after a little break time. You need to take a minute of time off, more or less, in order for your blood to refill the muscles and restore energy.
Sure I do. I was called the most ripped man in my competitions. It's a pretty simple strategy but maybe not easy to do and is dependent on how much you want to look great for competition. I'll email you the procedure.
Oh, and bulking (defined as caloric excess) is required to gain muscle mass. Simply put you must put in more cals than are getting burned, otherwise you'll never gain. It does not promote premature again. Just eat clean foods.
Obviously Ronnie's not natural, but even with steroids, VERY few people can become a top bodybuilder. I guess you said "many". So that may still encompass the very few relative to the world's whole population.
You don't need to lift heavier weights in order to become a good looking body builder. A high repetition light weight lifter can have MORE definition, rips and striations then the biggest and best of huge body builders.
Nutrition: What do you think about how many carb/prot/fats? Do you use a certian amount or just wing it. Ratios? Just eat whatever you want as long as it's whole plain foods?
People that write down all those difficult and lengthy diets do so because they like to fool people into believing that they have the better system. I resent that because they have confused most people.
Thanks a lot. I'll give it a shot Kinda reminds me of Clarence Bass's look on nutrition. Only problem is I always feel like after I eat too many starches I start to get smooth. Maybe I should experiment with that?
You can eat all that you want. Just make sure that you don't have processed sugars, fats or abundant oils. Example: Beef is loaded with animal fat. Chips are loaded with oils. Soda pop turns sugar into fat and causes osteoporosis (a bone disease)and this man made list goes on and on. The easy way not to confuse yourself is simply to eat PLAIN proteins, whatever they may be. No butter, cooking oils, salad dressing and so on.
I used to do all sorts of carb cycling stuff. It made me ripped too the point of around 3/4 % body fat but I was hungry too often, I was moody and had terrible indigetion with the carb loads. I'm no longer 3/4% but not really looking to do that again. Not a good way to live. Rice potatoes and tuna sounds like a piece of cake to stick to.
oh my your the men!!!... luv this.. like you said just eat right get out of chocolate and suger.. AM WORKING ON IT LOL!... I do my best to stay away from those things :-).. but your video is sure a 5 star.. you got my 5 ;-)
My point is that you don't need more protein during hard weight lifting training. Excessive protein will only turn into toxins. Find a medically proven protein requirement chart and stick with the recommendation. That way, if you eat only what your body needs for muscular progress, you'll NEVER have to bulk up and therefore ALWAYS be toned. In other words, bulking up is nothing more than an excuse for people to eat an excess of whatever they want.
just a quick question at the start of your video u say u dont need to bulk up but bulk down the fact is when u bulk up in off season it comes of during seqason so u do bulk down in a way ..... im not trying to be argumentitive im just stating some things. + a well ballanced diet is necisarry with mroe protein to build the muscle thats proven fact
actually steroids are illegal to sell and take unless perscribed in america but in the UK steroids are legal tyo use if for personal use and not used in contest sportsits is a law i read up on it and as long as u dont hold over £125 or 250 dollars its legal but illegal to sell
Our debate could go on & on, so I'm going to stop now, but I will say that your video is good ! I think your diet & exercise program will work for most people & would be beneficial to ones over all health & fitness, but it would never work for a real competing body builder.
How many exersizes per muscle group do you do??I do 3 per muscle for example(shoulders)i do standing press,upright rows,overhead flys..do you think i need to do less??? cheers...
Steroids have not given body building a bad reputation, it's the lack of knowledge & research that have given steroids a bad reputation. Steroids or not, to be a real body builder takes a lot more than a simple diet & simple exercises, it takes dedication, commitment & discipline. Your every day will revolve around your meal plan, your gym time & your bed time. Above all, you gotta have the genetics for it. You either do or you don't. Not every one can do it.
What do you mean "steroids have not given body building a bad reputation?" They are illegal you know.
Many people unwittingly abuse steroids and I feel sorry for them. They could be in for a huge shock after they fractiously toey around with harmful physical and mental side effects. It's well documented that many users have developed psychological mood swings such as rage, or even worse depression.
One Mr. Universe of the past was in a tv documentary in which he stated that after losing his health, because of steroids, and then losing all his size after he quit them, he went into a deep depression. He then actually risked his organs again to get the high of being a competitor again. I understand the need to be your best! But there are healthier ways to accomplish great things.
You said "Not everybody can do it." But a million others can. Maybe they are simply just too busy doing more important things with their lives. Everybody has to be dedicated to stay in shape.
Yes, anyone can train & diet like a body builder, but not every one can "BE" a body builder. Genetics play a major role. I guess it depends on your opinion of what a bodybuilder is. I tend to think of a body builder as one who actually trains to compete in the sport, but I guess anyone can call themselves a body builder if they want to.
He lost his size & he went into depression b/c his natural testosterone production was low. His Dr. should have had him come off safely. Yes there are healthier ways to accomplish great things. There is a difference between use & abuse.
He is !, they are legal with a prescription, it's called hormone replacement therapy. A Dr. educated on the subject can help a man safely cycle off & on, but most Dr.'s only know what the media tells them about steroids.
This is why we need more research, so our medical community can be educated on the subject.
Oh, I could write a book on this debate, but I'll just say this. They are safe & effective, when properly used by a physician on an adult male. Long term abuse may have side effects. Used in teenagers & women they will have negative side effects. They were not made illegal to protect the public, they were made illegal to keep an even playing field in major sports.
Then write your book. I must say that your statement "They were not made illegal to protect the public, they were made illegal to keep an even playing field in major sports" is ridiculous. The laws weren't made by a referee.
Actually they were, if you research you'll find that the main driving force behind making them regulated, ( not illegal ) was driven by major league sports. The case studies used were based upon the devastating effects of what happens when a teen age boy, or any age female were to use them. They also used cases of gigantism caused by HGH, which is not even an anabolic steroid at all. It was a very one sided point of view used to give the prosecutors the results they wanted.
I agree that prosecutors are one sided. But not only teenagers or women have these side effects. It happens just as easily to, for example, to a 25 year old man because of the dose. HGH is just another way to get big for those who don't know or care what they are using or how to use them. If they were all legal most people could be steered in the right direction.
Simple and Easy doesn't mean that "burn outs" are easy. What it does mean is you don't need steroid drugs, or fancy diets, or fancy routines or a fancy gym to look great!
Steroids are physically and MENTALLY detrimental to your health and have ruined the reputation of body building (since the creation of steroids) as well as other sports.
Brother, Ronnie Coleman isn't natural. Many people could enlarge their muscles and (heart muscle) and complete professionally by using the juice. Then they would fit into your definition of BIG "body builder." I understand why people use the juice. Because it gives them a competitive edge and a maybe a needed ego boost. That's ok if you really need it!
Bro, Body Building is not simple & it's not easy. You can't even compare yourself to a body builder, you're more like my high school gym teacher. You're just leaned & toned, which is good & healthy, kinda like Richard Simmons, but nothing like Ronnie Coleman.
right i was kind of harsh with my last comments someone pointed out and i thought id come on to apologise but no matter whats said at the end of your video you say no fancy diets no u dont need a fancy diet but u do need lots of protein in your diet to build muscle. but looking on your vid again good job i still think your talking about toning more than building but good advice for those who want to tone i go the gym because of better equipment simple as
Ok fine. But read my earlier comments that I made 2 months ago about protein. Or simply google it. You will find out that your body can only process a certain amount of protein no matter how many weights you lift. Too little protein is healthier then too much protein because of the toxic byproducts created.
Yeah, I did read that & yes your right, too much protein can be hard on your kidneys, this is why you need at least 1 gallon of water per day to push it into your system & not just digest it through your system.
Your term "failure" is almost the same thing. A "burn out" means that you force yourself to complete a few more repetitions near the border of "failure." It's like trying to run a mile in the best time that you can. Even though you want to stop near the end, you continue at a pace.
That's right! Too many body builders will sacrifice their (once in a life time) health for a little extra strength. Sure you get stronger every day until (for example) your back disks get crushed. Then you have to be a cautious weakling the rest of your life or suffer in extreme pain.
No one ever recuperates after such heavy weight lifting injuries. ALL of the back surgeons will always tell you that you need surgery. Guess what? New published information shows that 90% of the hundreds of thousands of spinal surgeries have been unsuccessful and that they only lead to more surgeries. The doctors love the extra income.
Why is it that there are (more than average) numbers of people, in the field of body building, who like to criticise. I say do it your way then. Arguing small variances in form is nothing but provocative.
let me just ask, what hapens if you dont have that much muscle mass anyways. higher reps for toning wont make that much of a difference would they? because i guess theres not much there evn if there is good definition
Mother Nature gave ALL of us an incredible body. Treat your inherent muscle mass right and you will be rewarded. Definition, rips and striations are a result of higher repetition burn outs with ONLY the food that you need. ALWAYS stick with the routine and you'll ALWAYS look great!
Yes, those photos, in the beginning, are of me. I started out in High School doing only high repetition BURN OUTS with the track team, such as pushups, situps, light weight routines and running.
Bulking up is a common misconception that is as old as the hills. Do that and you are only adding excessive food into a fragile human filtering system. It then won't be able to get rid of the extra toxins = premature aging. Eat only what you need for results period.
I plan on making another more informative video later. Currently I am working on my next Wizard adventure movie. Yes, I do have a lot of good sound tips yet to reveal.
I don't know about you but I like to push my body to its limit then see if I can go past it. I just don't see the point about doing a half ass job about anything... If your going to do it do it well.
That's fine if you don't hurt your body. Learn to know your limits. The best way to know your limits, after you develop a safe and sound workout routine, is to listen to the warning signs of pain.
Yea, I forgot to add that on.. To everyone else I didn't just walk into the gym and went all out straight away.. I've slowly increase my intensity over years of train and perfected my form.
Squatters have to lean their torsos farther forward which transfers weight on the hip to the lower back thus permanent injury. Therefore, keep your torso as upright as possible using ONLY light weights and hold your shoulder blades together.
alrite mate i have just started training and i do cardio exercises twice a week in the gym and weights 3 times a week in the gym i do 3 sets of 10 on everything and keep it at a fair weight not hard ,not to light,and spend an hour in the gym 5 times a week.i eat and healthy try and eat as much protein as i can but dont take suplements can i stil gain big muscle without taking suplements? i will never take steroids
Of course you will gain muscle without supplements. Just eat normal foods and make sure that the oils, sugars and fats, commonly ADDED are not there. Examples-tuna in water, PLAIN nuts and fruits, skim milk, PLAIN vegatables. Lots of protein works only for steroid freaks.
Most people meet their daily protein requirements by many times over. In addition there is a misconception that a high protein diet is helpful for training. High protein diets do not help improve muscle strength or aid in training. In fact, high protein diets can be harmful to your health. There is far more risk to your health from high protein diet than from low protein diet.
Proteins have a high amount of nitrogen. When nitrogen is broken down in the liver it creates ammonia. Ammonia is poisonous. The increased level of ammonia in the body is harmful to cells and may decrease atheletic performance.
Stress on kidneys occurs when more than 2 grams per kilogram of ideal body weight per day is consumed.
Calcium loss, which leads to osteoporosis, occurs with high levels of protein intake.
On the whole this guy has got it pretty spot on for,(hardgainners) natural bodybuilders! A good basic look at the average joe who wants to add muscle.
What I have found out through time is that covering one or maybe two unrelated body parts a day or every other day works best and also allows for sufficient rest. This way you have a singular focused concentration and you know that you have achieved a good pump.
very good for someone who just wants to get healthy and look good with out being too big. even someone who wants to gain a bit more mass can find you can do a lot with with a simple small weight set. also you dont have so much muscle around the heart you cause yourself to have a heart attack
That's right! I look plenty big enough at 170 lbs. If I took steroids, I would be as freaky as any of those poor fellas that abuse them. I sacrificed a grandeur career in bodybuilding for a natural mind and body and I'm elated that I did!
i talk to my friends about building and they tell me all the stuff they take like no2, testosterone pills, e blockers and things, and im thinking "what ever happened to the simple protein shake and a vitamin or something". personally i wanna look big taking like 10,000 pills a day is nuts even though i see the result.
If you keep that attitude, you'll live long and prosper. What's terrible is that saying "I wanna look big taking like 10,000 pills a day" is ostensibly stated. Steroids should be used as the dictionary definition for the word irony. Why? Because as you MIGHT become more muscular and manly looking, your sexual organs shrink and become disfunctional. How IRONIC!
You will if you stick with it as a lifetime thing. It's good to occassionally take off weeks. Always warm up first. No super heavy weights ever. Do high reps. It's a real buzz from the bloodflow.
Thanks. When I was 15 I used to do 500 reps a day or every other day. Then my high School track coach showed me how to do fewer reps by keeping your arms behind your head with your elbows and head always stretched back. Those are the best. He was a track star in the olympics.
3. for fat burning excersises do pyramids and reverse pyramids (12,10,8,6 reps per set and vice versa increasing or reducing weight accordingly)4. Fat is burned when your asleep so u will need at least 8-9 hours of night sleep. 5. Before training drink a cup of green tea/coffee mixed with a tea spoon of creatine for increased fat burning effect.
I agree "do cardio 2-3 times a week 20 or more minutes." The point is, cardio, or high reps gives the body a much needed blood pump for your body. Too many people think heavy weights. steroids and lots of food are the answer which only overloads toxins in your body leading to premature aging. But anything for big muscles huh?
Ok if you don't eat too much per meal. Eat only plain rice, potatoes, fruits, vegtables and nuts. This keeps you body clear of toxins with a clearer mind and without losing muscle mass.
how much and what you eat depends on your insulin sensitivity. if your sensitive to insulin, then you can eat 50% of carbs , as you mentioned rice tatties pasta 35% protein e.g. fish, egg whites and 15% of fats. Eat either protein with fats or protein with carbs but never carbs alone or carbs with fats. If your insulin sensitivity is low then eat 30%carbs 40% protein and 30% fats which basically means less carbs and more protein.
This is just a wee addition to everything said before
You don't think that high reps until they burn are stress? Try doing 100 pushups non-stop and then tell me there's no stress on your muscles. There's more stress than those easy heavies when it comes to rips, definition, endurance.....compare it to track.
Then how do you explain my muscles? I only use light weights. People say that I am muscular enough. Or are you talking about what is necessary for steroid workouts? Then, of course heavy will bring results. Such strength is not good for your heath and most people don't care about that.
How do I explain you? I don't consider you in that great shape, but if I had to guess.. Genetics? LOL, such strength can be attained by other means then just steroids.. And I explained everything else in my previous statement which you just so happen to delete.
Ok, so you have your opinions. I'll say this. Every back doctor, and many bodybuilders have told me that heavy squats are dangerous. In the past, I'll bet that I've been to more gyms and talked to more doctors and bodybuilders than you have. Don't forget to warm up.
If your so sure that your methods are correct how do you explain why powerlifters are some of the biggest people around? And no, im not talking about anyone who does steroids or something like that. These guys do very low reps all the time and are strong as hell. And whats wrong with light squats and light deadlifts? You have a power rack why not do light squats?
Genetics. My neighbor lifted as a heavy weight in the Olympics. His knees are no longer working. Low reps...strong as hell...who needs it? Why take chances hurting your body forever. There's nothing wrong with light weights at anything.
Your video made me want to shoot myself. The leg press.. The potential danger in this exercise is seen when you, in an attempt to get a greater range of motion, bring the knees in close to the chest on the lowering phase. This, in turn, rounds the lmber spine and because of the heavy weights typically used, (in comparison to the squat), the pressure acting on the spinal discs increases greatly. The high compression forces can cause disc rupture or other low back injury.
People lose all of the fat weight for body building contests and yet retain their muscle mass. Did you know that body building competitors lift mostly light weights with higher repetitions prior to their contests? I continually retain all of my muscle mass with my fat restricted diet.
That's not going to be done by leg pressing... proper form squats that go atf are the most efficient way to work your hamstrings. Not only is it a good compound movement, if you do it with proper form there's no real threat to your back or your knee caps. Since you go so low, all the strain goes right to your hamstrings.
Your body can process only so much protein unless you are on those dangerous steroids. So normal protein intake is all you need to get maximum muscle gain. Controlled diet with high reps and light weights will give you that bodybuilder look. Just heavy weights might make you stronger but you won't get a good blood pump which leads to definition. Also you risk permanent injury.
It's better and easier on your body if you stay away from heavy weights. Your ligaments become damaged after a while, such as bad knees. I agree, you have to do "lots of cardio." That means pumping the blood. That means high repetition pumps for all body parts either way you look at it. Can't do that with heavy weights.
Why would you say that to me. I won Mr. Akron the first time I did a contest. When I was 15 I did 250 non stop push ups a day. That means light weights!
This is not body building. This is body whittling.
yeebeascurvydawg 6 months ago
@yeebeascurvydawg I feel good. It's bodybuilding to the fullest because it's not harmful like heavy and drugs.
gergie2 5 months ago
yeah... no. You lost me at 'bulk down'
puppyXslayer 6 months ago
Totally a pro bodybuilder
kulutres 6 months ago
That's fantastic, but did you start out scrawny and out of shape with this routine or did you have another one previous to it and then started this? It might be okay for maintenance, but its atrocious for building muscle. You cannot adequately exercise a muscle with 1 single motion. Even if this routine works, your still building up others for failure because they WILL NOT push themselves very hard at all when they start.
I started out scrawny and worked my way up on a different routine...
qckslvr688 3 years ago
Believe it or not most bodybuilders just want to look great for the babes. This size thing really gets in the way and is painfully risky to joints and ligaments. You can get plenty of size by lifting moderate weight and really going at it. The best looking body I ever saw was a H.S. guy that ran the mile in 4:30 and lifted. He was 5"10" and weighed 155 lbs. He also had a super looking girlfriend.
gergie2 3 years ago
man ur so good u should represent senior fitness internationally ur awessome man!!! :O OH MAANNN I CANTT JUST BELIEVVE THISS!!! UR SO RIPPPEEDD!!!
OxidaneProductions 3 years ago
No.. Dude.. just.. No.. It's a fantastic routine for mediocrity, but who aims for mediocrity?
qckslvr688 3 years ago
dudddddeeeeeee you have an alienware =]
XDneondonkey 3 years ago
To get size you need weight that you can do a perfect 10 reps. No serious straining is ever necessary. NO! People don't need a ton of protein. Just the normal amounts recommended on a medical diet chart because your body can only process a limited amount even if you exercise.
gergie2 3 years ago
They are high in calories which covers up your super body shapes. However; you need small portions of the good oils such as peanut or fish oils naturally. You have to quit eating food fried or prepared in cooking oils since many can be fattening and very bad for you. Eat fish and nuts without any additives = plenty of oils.
gergie2 3 years ago
Not at all. Just keep on working out with some rest periods in between it and any hard physical work you might do on your job, which can substitute for a work out. Stick with it, then after a time your muscles gradually get more developed. That means awesome looking. Your strength will peak out for the most part but that's part of the natural process. Push the strength envelope and you'll hurt yourself.
gergie2 3 years ago
What I mean by 4 sets is that you work out each body part 4 times. Each set is done after a little break time. You need to take a minute of time off, more or less, in order for your blood to refill the muscles and restore energy.
gergie2 3 years ago
im allergic to fish...what could i eat other than fish??
wkair1 3 years ago
Any other protein. Just make sure that there is no oils in them. For example fry and sqeeze out all oil when you cook meat.
gergie2 3 years ago
Sure I do. I was called the most ripped man in my competitions. It's a pretty simple strategy but maybe not easy to do and is dependent on how much you want to look great for competition. I'll email you the procedure.
gergie2 4 years ago
Oh, and bulking (defined as caloric excess) is required to gain muscle mass. Simply put you must put in more cals than are getting burned, otherwise you'll never gain. It does not promote premature again. Just eat clean foods.
Live2Bodybuild 4 years ago
Obviously Ronnie's not natural, but even with steroids, VERY few people can become a top bodybuilder. I guess you said "many". So that may still encompass the very few relative to the world's whole population.
Live2Bodybuild 4 years ago
You don't need to lift heavier weights in order to become a good looking body builder. A high repetition light weight lifter can have MORE definition, rips and striations then the biggest and best of huge body builders.
gergie2 4 years ago
Great vid i agree. Nice job!
Quick Question.
Nutrition: What do you think about how many carb/prot/fats? Do you use a certian amount or just wing it. Ratios? Just eat whatever you want as long as it's whole plain foods?
Thanx
rothjus 4 years ago
People that write down all those difficult and lengthy diets do so because they like to fool people into believing that they have the better system. I resent that because they have confused most people.
gergie2 4 years ago
Thanks a lot. I'll give it a shot Kinda reminds me of Clarence Bass's look on nutrition. Only problem is I always feel like after I eat too many starches I start to get smooth. Maybe I should experiment with that?
rothjus 4 years ago
You can eat all that you want. Just make sure that you don't have processed sugars, fats or abundant oils. Example: Beef is loaded with animal fat. Chips are loaded with oils. Soda pop turns sugar into fat and causes osteoporosis (a bone disease)and this man made list goes on and on. The easy way not to confuse yourself is simply to eat PLAIN proteins, whatever they may be. No butter, cooking oils, salad dressing and so on.
gergie2 4 years ago
I used to do all sorts of carb cycling stuff. It made me ripped too the point of around 3/4 % body fat but I was hungry too often, I was moody and had terrible indigetion with the carb loads. I'm no longer 3/4% but not really looking to do that again. Not a good way to live. Rice potatoes and tuna sounds like a piece of cake to stick to.
rothjus 4 years ago
oh my your the men!!!... luv this.. like you said just eat right get out of chocolate and suger.. AM WORKING ON IT LOL!... I do my best to stay away from those things :-).. but your video is sure a 5 star.. you got my 5 ;-)
Combo2049 4 years ago
Hey thanks croyo! You are right about "keeping fit helps with the videos." And everything else.
gergie2 4 years ago
My point is that you don't need more protein during hard weight lifting training. Excessive protein will only turn into toxins. Find a medically proven protein requirement chart and stick with the recommendation. That way, if you eat only what your body needs for muscular progress, you'll NEVER have to bulk up and therefore ALWAYS be toned. In other words, bulking up is nothing more than an excuse for people to eat an excess of whatever they want.
gergie2 4 years ago
just a quick question at the start of your video u say u dont need to bulk up but bulk down the fact is when u bulk up in off season it comes of during seqason so u do bulk down in a way ..... im not trying to be argumentitive im just stating some things. + a well ballanced diet is necisarry with mroe protein to build the muscle thats proven fact
blahnep 4 years ago
actually steroids are illegal to sell and take unless perscribed in america but in the UK steroids are legal tyo use if for personal use and not used in contest sportsits is a law i read up on it and as long as u dont hold over £125 or 250 dollars its legal but illegal to sell
blahnep 4 years ago
I knew that and thanks for you statement. Being legal yet not being able to use them in sports seems inconsistent.
gergie2 4 years ago
Our debate could go on & on, so I'm going to stop now, but I will say that your video is good ! I think your diet & exercise program will work for most people & would be beneficial to ones over all health & fitness, but it would never work for a real competing body builder.
clayman440 4 years ago
Many of the problems are caused because they are illegal. Without a legal doctor, people just don't know how to take them properly.
gergie2 4 years ago
How many exersizes per muscle group do you do??I do 3 per muscle for example(shoulders)i do standing press,upright rows,overhead flys..do you think i need to do less??? cheers...
wolfman9874 4 years ago
Don't do less. It sounds like you are doing the right routine to me. Pick the ones that you like and be careful not to move in unnatural directions.
gergie2 4 years ago
Steroids have not given body building a bad reputation, it's the lack of knowledge & research that have given steroids a bad reputation. Steroids or not, to be a real body builder takes a lot more than a simple diet & simple exercises, it takes dedication, commitment & discipline. Your every day will revolve around your meal plan, your gym time & your bed time. Above all, you gotta have the genetics for it. You either do or you don't. Not every one can do it.
clayman440 4 years ago 2
What do you mean "steroids have not given body building a bad reputation?" They are illegal you know.
Many people unwittingly abuse steroids and I feel sorry for them. They could be in for a huge shock after they fractiously toey around with harmful physical and mental side effects. It's well documented that many users have developed psychological mood swings such as rage, or even worse depression.
gergie2 4 years ago
One Mr. Universe of the past was in a tv documentary in which he stated that after losing his health, because of steroids, and then losing all his size after he quit them, he went into a deep depression. He then actually risked his organs again to get the high of being a competitor again. I understand the need to be your best! But there are healthier ways to accomplish great things.
gergie2 4 years ago
You said "Not everybody can do it." But a million others can. Maybe they are simply just too busy doing more important things with their lives. Everybody has to be dedicated to stay in shape.
gergie2 4 years ago
Yes, anyone can train & diet like a body builder, but not every one can "BE" a body builder. Genetics play a major role. I guess it depends on your opinion of what a bodybuilder is. I tend to think of a body builder as one who actually trains to compete in the sport, but I guess anyone can call themselves a body builder if they want to.
clayman440 4 years ago
Right!
gergie2 4 years ago
He lost his size & he went into depression b/c his natural testosterone production was low. His Dr. should have had him come off safely. Yes there are healthier ways to accomplish great things. There is a difference between use & abuse.
clayman440 4 years ago
How could his doctor have had him come off safely when his doctor wasn't allowed to prescribe them in the first place?
gergie2 4 years ago
He is !, they are legal with a prescription, it's called hormone replacement therapy. A Dr. educated on the subject can help a man safely cycle off & on, but most Dr.'s only know what the media tells them about steroids.
This is why we need more research, so our medical community can be educated on the subject.
clayman440 4 years ago
Oh, I could write a book on this debate, but I'll just say this. They are safe & effective, when properly used by a physician on an adult male. Long term abuse may have side effects. Used in teenagers & women they will have negative side effects. They were not made illegal to protect the public, they were made illegal to keep an even playing field in major sports.
clayman440 4 years ago
Then write your book. I must say that your statement "They were not made illegal to protect the public, they were made illegal to keep an even playing field in major sports" is ridiculous. The laws weren't made by a referee.
gergie2 4 years ago
Actually they were, if you research you'll find that the main driving force behind making them regulated, ( not illegal ) was driven by major league sports. The case studies used were based upon the devastating effects of what happens when a teen age boy, or any age female were to use them. They also used cases of gigantism caused by HGH, which is not even an anabolic steroid at all. It was a very one sided point of view used to give the prosecutors the results they wanted.
clayman440 4 years ago
I agree that prosecutors are one sided. But not only teenagers or women have these side effects. It happens just as easily to, for example, to a 25 year old man because of the dose. HGH is just another way to get big for those who don't know or care what they are using or how to use them. If they were all legal most people could be steered in the right direction.
gergie2 4 years ago
Simple and Easy doesn't mean that "burn outs" are easy. What it does mean is you don't need steroid drugs, or fancy diets, or fancy routines or a fancy gym to look great!
gergie2 4 years ago
Steroids are physically and MENTALLY detrimental to your health and have ruined the reputation of body building (since the creation of steroids) as well as other sports.
gergie2 4 years ago
Brother, Ronnie Coleman isn't natural. Many people could enlarge their muscles and (heart muscle) and complete professionally by using the juice. Then they would fit into your definition of BIG "body builder." I understand why people use the juice. Because it gives them a competitive edge and a maybe a needed ego boost. That's ok if you really need it!
gergie2 4 years ago
Bro, Body Building is not simple & it's not easy. You can't even compare yourself to a body builder, you're more like my high school gym teacher. You're just leaned & toned, which is good & healthy, kinda like Richard Simmons, but nothing like Ronnie Coleman.
clayman440 4 years ago 2
right i was kind of harsh with my last comments someone pointed out and i thought id come on to apologise but no matter whats said at the end of your video you say no fancy diets no u dont need a fancy diet but u do need lots of protein in your diet to build muscle. but looking on your vid again good job i still think your talking about toning more than building but good advice for those who want to tone i go the gym because of better equipment simple as
blahnep 4 years ago
Ok fine. But read my earlier comments that I made 2 months ago about protein. Or simply google it. You will find out that your body can only process a certain amount of protein no matter how many weights you lift. Too little protein is healthier then too much protein because of the toxic byproducts created.
gergie2 4 years ago
Yeah, I did read that & yes your right, too much protein can be hard on your kidneys, this is why you need at least 1 gallon of water per day to push it into your system & not just digest it through your system.
clayman440 4 years ago
Your term "failure" is almost the same thing. A "burn out" means that you force yourself to complete a few more repetitions near the border of "failure." It's like trying to run a mile in the best time that you can. Even though you want to stop near the end, you continue at a pace.
gergie2 4 years ago
This is a kickass video!
good job man!
Hey question u said do your reps until it burns do you reccomend stopping when it burns or going past that until failure?
thank u
smithleodanny 4 years ago
why do most americans have creepy basements were they work out lol
blackhorn95 4 years ago
Why do most of my critics come from Britain?
gergie2 4 years ago
haha! I wish we had basements like that here in England! Good video by the way!
AdzTurner 3 years ago
thank you sir... so i learned something today just use light weights and not heavy weights that could hurt you
xXSilverHeightsXx 4 years ago
That's right! Too many body builders will sacrifice their (once in a life time) health for a little extra strength. Sure you get stronger every day until (for example) your back disks get crushed. Then you have to be a cautious weakling the rest of your life or suffer in extreme pain.
gergie2 4 years ago
No one ever recuperates after such heavy weight lifting injuries. ALL of the back surgeons will always tell you that you need surgery. Guess what? New published information shows that 90% of the hundreds of thousands of spinal surgeries have been unsuccessful and that they only lead to more surgeries. The doctors love the extra income.
gergie2 4 years ago
lol.. the most RELAXED bodybuilding dude ever....
corporalcharlie 4 years ago
Thank you for this video
lghtbrngr 4 years ago
what were you doing for your triceps?close grip bench press or french press, either way poor form was used.
musclemania1 4 years ago
Why is it that there are (more than average) numbers of people, in the field of body building, who like to criticise. I say do it your way then. Arguing small variances in form is nothing but provocative.
gergie2 4 years ago
let me just ask, what hapens if you dont have that much muscle mass anyways. higher reps for toning wont make that much of a difference would they? because i guess theres not much there evn if there is good definition
hekticsud 4 years ago
Mother Nature gave ALL of us an incredible body. Treat your inherent muscle mass right and you will be rewarded. Definition, rips and striations are a result of higher repetition burn outs with ONLY the food that you need. ALWAYS stick with the routine and you'll ALWAYS look great!
gergie2 4 years ago
Yes, those photos, in the beginning, are of me. I started out in High School doing only high repetition BURN OUTS with the track team, such as pushups, situps, light weight routines and running.
gergie2 4 years ago
were those photoz in the begginning u? if so where u a bodybuilder and did was that weights routine all that u did?
hekticsud 4 years ago
Thanks for the video. Very simple deals with most parts and like you said makes no excuses for not doing it. 5 *****
Prosto2 4 years ago
lol you bulk up first, then cut down
Joemofo107 4 years ago
Bulking up is a common misconception that is as old as the hills. Do that and you are only adding excessive food into a fragile human filtering system. It then won't be able to get rid of the extra toxins = premature aging. Eat only what you need for results period.
gergie2 4 years ago
you should get out more often.
eeky97 4 years ago
I've been out. Type in hikingtrailmaster in the youtube search box.
gergie2 4 years ago
Ha ha, this video is pure win! Please, please make another one soon, if you'd release a training DVD I'd buy it, I'm not even kidding!
Karlnold 4 years ago
I plan on making another more informative video later. Currently I am working on my next Wizard adventure movie. Yes, I do have a lot of good sound tips yet to reveal.
gergie2 4 years ago
I don't know about you but I like to push my body to its limit then see if I can go past it. I just don't see the point about doing a half ass job about anything... If your going to do it do it well.
Gplex 4 years ago
That's fine if you don't hurt your body. Learn to know your limits. The best way to know your limits, after you develop a safe and sound workout routine, is to listen to the warning signs of pain.
gergie2 4 years ago
Yea, I forgot to add that on.. To everyone else I didn't just walk into the gym and went all out straight away.. I've slowly increase my intensity over years of train and perfected my form.
Gplex 4 years ago
slw1060 asks, "I don't have a leg machine. What do you think of squats?"
refreshedinput 4 years ago
Squatters have to lean their torsos farther forward which transfers weight on the hip to the lower back thus permanent injury. Therefore, keep your torso as upright as possible using ONLY light weights and hold your shoulder blades together.
gergie2 4 years ago
alrite mate i have just started training and i do cardio exercises twice a week in the gym and weights 3 times a week in the gym i do 3 sets of 10 on everything and keep it at a fair weight not hard ,not to light,and spend an hour in the gym 5 times a week.i eat and healthy try and eat as much protein as i can but dont take suplements can i stil gain big muscle without taking suplements? i will never take steroids
dealer124 4 years ago
Of course you will gain muscle without supplements. Just eat normal foods and make sure that the oils, sugars and fats, commonly ADDED are not there. Examples-tuna in water, PLAIN nuts and fruits, skim milk, PLAIN vegatables. Lots of protein works only for steroid freaks.
gergie2 4 years ago
Most people meet their daily protein requirements by many times over. In addition there is a misconception that a high protein diet is helpful for training. High protein diets do not help improve muscle strength or aid in training. In fact, high protein diets can be harmful to your health. There is far more risk to your health from high protein diet than from low protein diet.
gergie2 4 years ago
Proteins have a high amount of nitrogen. When nitrogen is broken down in the liver it creates ammonia. Ammonia is poisonous. The increased level of ammonia in the body is harmful to cells and may decrease atheletic performance.
Stress on kidneys occurs when more than 2 grams per kilogram of ideal body weight per day is consumed.
Calcium loss, which leads to osteoporosis, occurs with high levels of protein intake.
gergie2 4 years ago
On the whole this guy has got it pretty spot on for,(hardgainners) natural bodybuilders! A good basic look at the average joe who wants to add muscle.
Weldone!
22AMINOS 4 years ago
What I have found out through time is that covering one or maybe two unrelated body parts a day or every other day works best and also allows for sufficient rest. This way you have a singular focused concentration and you know that you have achieved a good pump.
gergie2 4 years ago
very good for someone who just wants to get healthy and look good with out being too big. even someone who wants to gain a bit more mass can find you can do a lot with with a simple small weight set. also you dont have so much muscle around the heart you cause yourself to have a heart attack
XfubarX 4 years ago
That's right! I look plenty big enough at 170 lbs. If I took steroids, I would be as freaky as any of those poor fellas that abuse them. I sacrificed a grandeur career in bodybuilding for a natural mind and body and I'm elated that I did!
gergie2 4 years ago
i talk to my friends about building and they tell me all the stuff they take like no2, testosterone pills, e blockers and things, and im thinking "what ever happened to the simple protein shake and a vitamin or something". personally i wanna look big taking like 10,000 pills a day is nuts even though i see the result.
XfubarX 4 years ago
If you keep that attitude, you'll live long and prosper. What's terrible is that saying "I wanna look big taking like 10,000 pills a day" is ostensibly stated. Steroids should be used as the dictionary definition for the word irony. Why? Because as you MIGHT become more muscular and manly looking, your sexual organs shrink and become disfunctional. How IRONIC!
gergie2 4 years ago
You will if you stick with it as a lifetime thing. It's good to occassionally take off weeks. Always warm up first. No super heavy weights ever. Do high reps. It's a real buzz from the bloodflow.
gergie2 4 years ago
Nice computer
skaterdie93 4 years ago
00:11 and 00:16 is that you on the pics dude?
RiceEater07 4 years ago
Yes, that's me in the beginning and in the end..
gergie2 4 years ago
your abs are amazing
RiceEater07 4 years ago
Thanks. When I was 15 I used to do 500 reps a day or every other day. Then my high School track coach showed me how to do fewer reps by keeping your arms behind your head with your elbows and head always stretched back. Those are the best. He was a track star in the olympics.
gergie2 4 years ago
3. for fat burning excersises do pyramids and reverse pyramids (12,10,8,6 reps per set and vice versa increasing or reducing weight accordingly)4. Fat is burned when your asleep so u will need at least 8-9 hours of night sleep. 5. Before training drink a cup of green tea/coffee mixed with a tea spoon of creatine for increased fat burning effect.
do cardio 2-3 times a week (20 and more mins)
RiceEater07 4 years ago
a really nice video I just add:
1. Variety of compound excercises for each muscle group is important 2. Eat at least 6 times a day to support your metabolism state
RiceEater07 4 years ago
I agree "do cardio 2-3 times a week 20 or more minutes." The point is, cardio, or high reps gives the body a much needed blood pump for your body. Too many people think heavy weights. steroids and lots of food are the answer which only overloads toxins in your body leading to premature aging. But anything for big muscles huh?
gergie2 4 years ago
Ok if you don't eat too much per meal. Eat only plain rice, potatoes, fruits, vegtables and nuts. This keeps you body clear of toxins with a clearer mind and without losing muscle mass.
gergie2 4 years ago
how much and what you eat depends on your insulin sensitivity. if your sensitive to insulin, then you can eat 50% of carbs , as you mentioned rice tatties pasta 35% protein e.g. fish, egg whites and 15% of fats. Eat either protein with fats or protein with carbs but never carbs alone or carbs with fats. If your insulin sensitivity is low then eat 30%carbs 40% protein and 30% fats which basically means less carbs and more protein.
This is just a wee addition to everything said before
RiceEater07 4 years ago
You don't think that high reps until they burn are stress? Try doing 100 pushups non-stop and then tell me there's no stress on your muscles. There's more stress than those easy heavies when it comes to rips, definition, endurance.....compare it to track.
gergie2 4 years ago
Then how do you explain my muscles? I only use light weights. People say that I am muscular enough. Or are you talking about what is necessary for steroid workouts? Then, of course heavy will bring results. Such strength is not good for your heath and most people don't care about that.
gergie2 4 years ago
How do I explain you? I don't consider you in that great shape, but if I had to guess.. Genetics? LOL, such strength can be attained by other means then just steroids.. And I explained everything else in my previous statement which you just so happen to delete.
Chekcz 4 years ago
Ok, so you have your opinions. I'll say this. Every back doctor, and many bodybuilders have told me that heavy squats are dangerous. In the past, I'll bet that I've been to more gyms and talked to more doctors and bodybuilders than you have. Don't forget to warm up.
gergie2 4 years ago
If your so sure that your methods are correct how do you explain why powerlifters are some of the biggest people around? And no, im not talking about anyone who does steroids or something like that. These guys do very low reps all the time and are strong as hell. And whats wrong with light squats and light deadlifts? You have a power rack why not do light squats?
BFGUITAR 4 years ago
Light weights are good.
gergie2 4 years ago
Genetics. My neighbor lifted as a heavy weight in the Olympics. His knees are no longer working. Low reps...strong as hell...who needs it? Why take chances hurting your body forever. There's nothing wrong with light weights at anything.
gergie2 4 years ago
Your video made me want to shoot myself. The leg press.. The potential danger in this exercise is seen when you, in an attempt to get a greater range of motion, bring the knees in close to the chest on the lowering phase. This, in turn, rounds the lmber spine and because of the heavy weights typically used, (in comparison to the squat), the pressure acting on the spinal discs increases greatly. The high compression forces can cause disc rupture or other low back injury.
Chekcz 4 years ago
Also going light is a bit crappy when your trying to cut down on weight considering most people go heavy just to retain the muscle they have...
Chekcz 4 years ago
People lose all of the fat weight for body building contests and yet retain their muscle mass. Did you know that body building competitors lift mostly light weights with higher repetitions prior to their contests? I continually retain all of my muscle mass with my fat restricted diet.
gergie2 4 years ago
I want to "round the lmber spine" so that it moves the pressure off of the disk on the spinal side.
gergie2 4 years ago
That's not going to be done by leg pressing... proper form squats that go atf are the most efficient way to work your hamstrings. Not only is it a good compound movement, if you do it with proper form there's no real threat to your back or your knee caps. Since you go so low, all the strain goes right to your hamstrings.
Chekcz 4 years ago
Proper form. That's all I hear from you. What results do you have?
gergie2 4 years ago
=) oh great thx
kassikattonen 4 years ago
Your body can process only so much protein unless you are on those dangerous steroids. So normal protein intake is all you need to get maximum muscle gain. Controlled diet with high reps and light weights will give you that bodybuilder look. Just heavy weights might make you stronger but you won't get a good blood pump which leads to definition. Also you risk permanent injury.
gergie2 5 years ago
It's better and easier on your body if you stay away from heavy weights. Your ligaments become damaged after a while, such as bad knees. I agree, you have to do "lots of cardio." That means pumping the blood. That means high repetition pumps for all body parts either way you look at it. Can't do that with heavy weights.
gergie2 5 years ago
Why would you say that to me. I won Mr. Akron the first time I did a contest. When I was 15 I did 250 non stop push ups a day. That means light weights!
gergie2 5 years ago