Thread: Mass

Bruce lee was TINY. He only weighed 135lbs. Get your diet in order and you could look like that with ALOT less work than you would imagine.

Do lots of Kung Fu.

hehehe actually it's mainly diet that will help you there. You need LOW body fat %. Lots of cardio will help as well.

Believe me, weight training is not going to turn you into Hulk Hogan over night. It takes time, discipline, hard training, and big eating to get bulky.

I think you should start off by doing a routine consisting of bodyweight exercises to build up some stabilizer strength and condition your body before getting into a resistance training regimen. Try doing a few sets pushups, squats, chinups, and situps a few times per week for a couple of weeks before you get into resistance training. Hyperextensions would be great too if you have access to an apparatus to do them.

Once you finish your initial preparation phase, you should start by using fairly light weight (12-15 repetitions) for a couple of weeks, and using all compound free weight exercises. Here is the routine that I suggest to beginners, but start with 12-15 repetitions:

Deadlifts 2 x 8-12
Olympic Squats 2 x 8-12

Bent Rows 2 x 8-12
Chinups 2 x 8-12

Bench Press 2 x 8-12
Military Press 2 x 8-12

Decline Situps 2 x 12-15
Hyperextensions 2 x 12-15

Standing Calf Raises 2 x 12-15

Do this three days per week, with at least one rest day in between each session. Make sure your form is really good on these exercises. Don't forget to do warmups. This site has a lot of good videos and exercise explanations:

http://www.bsu.edu/webapps/strengthlab/home.htm

so you are all mostly saying that it is the diet but how, i can tell to keep the fat low but how about the protein cause ant that what makes your muscles get big

this is why you bulk, (get big on a high cal diet) then u cut (loose fat ona low cal diet.)

Muscles do one of two things, get bigger or get smaller. I don't think you can change the genetic make up of your muscle. The more you train the more you will notice your body changing. And trust me, it does not happen over night. Listen to these guys, eat right, do cardio, train hard and keep it up. Don't quit and you'll start seeing results. Everyone wants to get BIG or CUT over night, it just does not happen. It's like anything else in life, you work hard at it and it will come. Good luck to you!

s o man what ya is saying is keep a low cal diet and do cardo along with weight training and that will keep ya small but ripped

you got the idea.

Keep the diet low cal but not too low (I think maintenance less 200 cals or so daily). You can find you maintenance using a variety of tools, such as the attachment. Keep up the protein to support muscle growth.

I still say you should consider resistance training. If you don't eat to get big, you aren't going to get big. However, you will improve neuromuscular efficiency, reap various health benefits, and probably gain a few pounds of muscle initially that will help you increase metabolism and achieve a well rounded physique without getting too big.

For more information on proper diet, check out the diet & nutrition section.

Originally Posted by xcalibur1700

so you are all mostly saying that it is the diet but how, i can tell to keep the fat low but how about the protein cause ant that what makes your muscles get big

If only it were that easy

I still say you should consider resistance training

Definately.........