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ShapeFit.com
Fitness discussion forum for bodybuilding, weight loss, diet and exercise.
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Ronbell
Joined: 21 Jul 2008
Posts: 6
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 Posted: Mon Jul 21, 2008 3:42 am Post subject: Im big enough, now how do I... |
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Presently I'm happy with my size. I just want to start making what muscle I do have harder, and reduce fat.
I realize I will have to up my cardio, but I'm not sure how I should modify my weight training routine.
Presently I start off at around 60% of my max weight, and each set going up about 5-10%. Once I hit my max, I usually only lift a few times/do a few sets, and then move onto another set of exercises. This has worked great for building mass. But now I just want to make my muscle harder.
I currently take an isolate based protein supplement, and no creatine.
Any suggestions are appreciated! |
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swanso5
Joined: 16 Jan 2006
Posts: 7338
Location: melbourne, australia
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| Posted: Mon Jul 21, 2008 7:17 am Post subject: |
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cardio wastes muscle so that's not really the answer...
1 - clean up diet (read "before posting..." in diet section
2 - lift heavy like sets of 3 to build density
3 - sprint
maybe postr youe whole food and training plans |
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DianaB
Joined: 05 Jul 2007
Posts: 714
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| Posted: Mon Jul 21, 2008 2:02 pm Post subject: Re: Im big enough, now how do I... |
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| Ronbell wrote: | Presently I'm happy with my size. I just want to start making what muscle I do have harder, and reduce fat.
I realize I will have to up my cardio, but I'm not sure how I should modify my weight training routine.
Presently I start off at around 60% of my max weight, and each set going up about 5-10%. Once I hit my max, I usually only lift a few times/do a few sets, and then move onto another set of exercises. This has worked great for building mass. But now I just want to make my muscle harder.
I currently take an isolate based protein supplement, and no creatine.
Any suggestions are appreciated! |
Muscle is hard, I've yet to meet someone with soft muscles. What you have there is fat.
It would be interesting to know your stats and current program. |
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Ronbell
Joined: 21 Jul 2008
Posts: 6
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| Posted: Mon Jul 21, 2008 11:04 pm Post subject: |
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Im 5'9, 188 pounds.
Dumbbell bicep curls are up to 55 pounds, shoulder press 50, barbell triceps curls are up to 120 pounds. I can leg press 600 consistantly. I can run 5km in 28 mintues without slowing my pace even once; gradually increasing it in fact.
I have fat, I'm not denying it...but my figure is defined on my muscle, not my excess weight.
My muscle is hard, it's just not as dense as I'd like it. For example: my left arm is weaker than my right (just slightly) but it is also slightly larger, and not as dense. |
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Ronbell
Joined: 21 Jul 2008
Posts: 6
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| Posted: Mon Jul 21, 2008 11:08 pm Post subject: |
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| swanso5 wrote: | cardio wastes muscle so that's not really the answer...
1 - clean up diet (read "before posting..." in diet section
2 - lift heavy like sets of 3 to build density
3 - sprint
maybe postr youe whole food and training plans |
Ive heard this before, and I find that "cardio wasting muscles" to be an inaccurate statement. I will keep my same dietary plan, up my cardio, increase to very heavy sets, and will post before and after pictures to hear what you guys think. |
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DianaB
Joined: 05 Jul 2007
Posts: 714
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| Posted: Tue Jul 22, 2008 1:52 am Post subject: |
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| Ronbell wrote: | Im 5'9, 188 pounds.
Dumbbell bicep curls are up to 55 pounds, shoulder press 50, barbell triceps curls are up to 120 pounds. I can leg press 600 consistantly. I can run 5km in 28 mintues without slowing my pace even once; gradually increasing it in fact.
I have fat, I'm not denying it...but my figure is defined on my muscle, not my excess weight.
My muscle is hard, it's just not as dense as I'd like it. For example: my left arm is weaker than my right (just slightly) but it is also slightly larger, and not as dense. |
I'm not sure if that's your entire program, and I do hope you are not doing those curls in the squat rack.
We all have fat. Your figure will be defined if you lose some, I'm just saying. What's you BF like right now?
I'm trying to figure out what you mean by dense. Most people have some bilateral differences, how much weight do you think you need to drop before your dense enough? Do you see the conflict there?
Looking forward to the before pics. |
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Christopheel
Joined: 02 Jul 2007
Posts: 931
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| Posted: Tue Jul 22, 2008 2:30 am Post subject: |
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Leg Press, Curls ...
For muscle "definition" it's only because you have fat or not enough muscles ...
What is the program and diet you had over the last few months ? |
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