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I am advocating a small amount of cardio. Remember we are only aiming to still be proportionate while we build. 60-70% Maximum Heat Rate for cardio is a good healthy pace. Our aim is quality muscle not just mass for the sake of it. Pull ups are excellent, but are really one among many great...

Marathon runners are often very srawny in their appearance and have very low body weights, you just have to look at the Kenyans and other marathon runners of a high standard. This is where bodyfat testing is very questionable. It is very unlikely that marathon runners would be carrying more...

Pullups and Chins are one of my favourite exercises for sure. For someone starting out the program I have given is a good introductory program which is well structured and gets the body used to the demands of resistance training.:) :yes: :box:

Don't be too afraid of cardio it is really going help you with your definition and recovery between workouts. If you are looking at something that will help with your cardio, I would suggest investing in a kettlebell they are a great training aid and they don't take up much room either...

Sorry about the spelling. This is a 2 Day split Day 1. Legs and Lower Back. Squats, Leg curls, Leg extensions, Calf raises, Back extensions 4 sets 8-12 reps. Abdominal crunchies, situps and oblique curls 3 x 20 reps. Stretches: Groin, hamstring, hip flexor, quads, gluteals, abdominals...

170 is a good weight you obviously still want to look cut. I would recommed 3 days per week for 8-12 weeks doing whole body introductory exercises for the first 8 weeks. Cardiovascular work is important - if fat surrounds muscle, muscle definition will be minimised. Overload is important...

I can give you some basic advice but I need to know a few details first. What is your height and weight and level of fitness? There is no one way to a v shaped torso. Genetics have a small part but it is a little overrated as there are certain things you can change about yourself. I...

I don't think you could go too far wrong getting some kettlebells. These are great for developing your back.

I never said it had anything to do with running. It is an activity which burns a **** load of calories and isn't too bad at preserving lean muscle. As for the weightlifter you are talking about I was not referring to him, I was simply stating that what is common in weightlifting.:cool: If...

I am about your height 5''8 and used to bulk up to 180.4 at my heaviest. While I was strong I didn't feel I had great definition, although I did look big in a tank top or tight fitting shirt. I also used to use supplements aswell. I have found that the best weight for abdominal definition...

Olympic lifts are a great way to structure your training. When most people are introduced to a weights program these lifts are very seldom empasised. I think Olympic lifts are great as they don't necessarily emphasise bulking up. Most Olympic lifters are around the 5% body fat mark...

Olympic weightlifters on average have only 5% body fat and I wouldn't exactly say they look like sticks. If you look at prize title fighters like Floyd Mayweather you will see that they have very defined bodies. Boxing or Boxercise is a great way to cut up and get strong at the same time...

Actually it is the World Wide Web haven't you notised. There are number of other countries in the world aside from the U.S.A. who use kgs.:cool:

Hallo I am new to this forum this is my first post. Brad Pitt used to vary his weight for his movies. In Troy he added more size around about 4-5 kg. He is about 6 foot and weighs around 72 kg most of the time. Apart from his iconic status as a movie idol, he is really just a...