ExRx.net

Hi guys, some of you may have noticed all of my posts are targeted towards improving my appearance, this is relating the difference between reps and sets and the effect on the muscle, and therefore muscle appearance. So I'm talking stuff like supersets, drop sets, circuit sets etc etc.

Body fat is not an issue and I have attached a picture to show this, slightly homo and old but a can't be arsed to take a new one. I am aiming for a ripped, constant hard look.

http://img269.imageshack.us/img269/307/dsc01440zh.jpg

Thanks guys!

you look amazing.
Keep doing whateva it is you are doing.

you need to eat more. A lot more.

How come you say that robertscott? If I need to eat more surely its gotta be more protein!

It's not just protein. You need good fats and carbs too. In order to build some muscle you need to eat more. It doesn't mean you have to stuff yourself, I disagree with Bob slightly on this. If you keep the food nutrient dense, you can keep your leanness while you gain. In answer to your first question, adding volume to your workouts will build up muscle more. Aim for about 25-50 reps per major movement over 3-5 sets or so. Supersets can make your workouts more efficient. The other techniques are for increasing intensity of the sets. Take the 3 main variables (volume, frequency and intensity) and play with them. You can go high on 2 at a time but not 3. Rotate them around every 4 weeks or so.

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Let thy food be thy medicine, and thy medicine be thy food.~Hippocrates
Strength is the adaptation that leads to all other adaptations that you really care about - Charles Staley
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Thanks TimD

i say bulk and bulk hard.

you're young enough and skinny enough to be able to pack on a LOT of size. You'll never have a metabolism as fast as the one you have now ever again.

EAT!

Good carbs and bad carbs is something I've never really looked into, what are we referring to as good carbs? I eat brown bread, pasta, wraps, baked potato's, baked beans for carbs pretty much. And with bulking, I don't really want to get much bigger so.

Yeah I'm gonna have a play around, try to find something which I prefer the most really.

You want a ripped, constant hard look, right? Then you need to bulk up a bit. Typically when a lifter wants to look ripped, he lowers his body fat % and then his muscles look huge and cut. If you aren't big to begin with, you need to bulk up in order for your arms/back/shoulders/chest to look big and cut.

What I wouldn't do to be your age with your bf%. I'd be GIANT!

So then, what is it about your appearance you want to change?

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Our greatest fear should not be of failure, but of succeeding at things in life that don't really matter.--Francis Chan

Well, yeah a want to get a bit bigger, specifically the delts, but other than that not to much bigger really, aiming to be propionate for my height, which is only 5.7 ish.