I'm here to help you starters out there tone out your muscles (biceps, triceps, and what have you) This is nothing extreme like what Reidar does, but it actually works. How credible is this? Well here's a pic of me after four weeks of doing this.



Okay here's the basics.




I usually start off with the regular weights of going outwards and towards your chest. I recommend starting off at 20lbs and build your way up by weeks. I'm at 50lbs right now currently. I lift these 100 times. 10 x 10 times intervals to give my muscles a rest in between.




I move on to these. Where you pull the weights up and down. These really help work out your upper muscles. 60lbs is what I do. I do 50 of these a day.




I then finish with the bench press. 85 lbs is what I do. Sorry for the missing label lol. I'll do 30 of these because these are really intense!

I'll usually go ahead and hit the treadmill and run 2 miles on it to keep myself in shape.

I also go swimming ALOT. LIKE ALOT of swimming. And it's really help I think tone myself out.

My main daily diet of food contains are :


Burritos. Really high in protein, and it's very cheap. 40 cents at your local Safeway only! That's a steal! And they are really good too.


Remember to always drink your milk. I drink two glass a day. Morning and night.


If you're a college student like me, these kind of stuff are your lunch lol. Their high in protein also. Also mad cheap.


Always gotta have two eggs a day. Good in protein to help strenght training.


I eat rice almost everyday with beef, steak, or chicken. I love it.

Oh and remember to eat fruits, and vegetables every day too!

Hope this help you guys out. It's not much, but it actually works.

Muscle Milk contains casein protein, which coagulates in the stomach and impedes absorption, so it should not be taken after a workout. This is a very time-sensitive period, which is where whey comes in.

Also, tone doesn't mean definition. More muscle = more tonus, which is an ionic measure across the muscle cell membranes.

Muscle milk has two proteins: Whey and casein. Whey is said to be the fastest digesting(digests in 2 hours or so) protein and casein is said to be the slowest(i heard it takes 6 hours to digest.
I heard that the this protein combo is good because you get a good amount of protein throughout 6 hours or so, although most recommend 100% whey after workouts.

You don't, because caseinate denatures and coagulates when broken down, which interrupts the synthesis of all protein peptides and amino acids, causing them to pass more slowly through the gut. This delays the supply of nitrogen to the muscle tissues and defeats the effects of the whey.

Casein should be taken before bed for that reason, in order to counter the effects of nighttime muscle breakdown, or, more formally, nocturnal post-absorptive catabolism.

ahhh i see. I also read this article after i read your post: http://www.bodybuilding.com/fun/satternorton.htm
your reason is also listed near the middle of the page.
Why the hell would cytosport combine casein and whey.. haha.
Guess ill have to buy some 100% whey protein.
What do you think about taking muscle milk pre-work out?

So you guys are saying it would be better to do let's say

50 reps of 100lbs

than

100 reps of 75lbs?

I guess it depends on what type of exercise.

For example.. lets say your max on a flat bench is 155lbs.
Instead of doing 10 sets of 115lbs.
It is best to do 4 sets starting with 140lbs with +5lbs after each set.
So it would end up like..

1st set 140lbs 8 reps
2nd set 145 6 reps
3rd set 150 4 reps
4th set 155 1-2 reps
(that's just an example of what i do. I'm not sure if it's the best for me but you get the idea)
as ur sets go down, your weights should go up. As your weight goes up your reps should go down.

As something you take with a regular meal, it's a good source of protein. I buy Muscle Milk cartons to drink with my lunch at school.



Neither. Both are an asinine number for functional strength.

^ Then give me your suggestion then great Reidar.

it's going to depend on what type of exercise you're doing.

http://defrancotraining.com/articles/archi...es_westside.htm

Do that, or this:

http://forum.bodybuilding.com/showthread.php?t=998224

By the way, more about this pyramiding scheme:



Russian Olympic lifters said good-bye to doing this as a staple back in 1964. Pyramids fatigue the muscles and nervous system before getting to the money sets. The Russian National Powerlifting Team still employs very limited use of this build-up in the preparatory period when they're concentrating on building up volume, usually only once a week, but beginner trainees really shouldn't concern themselves with it yet.

Thanks. I'm gonna read this when I'm not being lazy. Which is really rare.

I can email you a copy of Beyond Bodybuilding, which not only does a great job of breaking this all down, but is pretty funny to read and isn't a chore to go through at all.

Brandon.Saunders@iraq.centcom.mil

Sent.

With such Soviet methods, you will grow like mutant and crush your enemies like Russian bear.

Outstanding. I am in your debt.

tuvo@ucdavis.edu

Two eggs a day?

As many as you want.

LOL

are you still fat?

^ lollllll (x> i don't think he was fat from the beginning gorjira.

Hey, Tung, how's the plan goin?

he looked chubbier in the red plaid picture

You should do crazy plates, Tung, since you trained with machines and are therefore in critical need of muscle stabilization.

lul wut pix nao of chubs in red plaid. I haven't seen it.


Reidar - what is your body fat composition? <5%?!