Originally Posted by RonnyD

@ tenpotturbo,

your doing a half time job mate, if you want muscles you must train as hard as you can. Your in business from mo - fr. the hole week long, why not so in the gym. Ok, that cost's you time, but it's your body.
Work out with the pull and push system:
Mo: chest and biceps
Tue: front legs
Wed: Lat and Triceps and lower back
Thu: Shoulders and Abs
Fr: Rear legs and calves and forarms
Sa: rest
Sun: rest
Remember Dorian Yates, at every training session he was going to the max.
Bulking up on muscles, not on fat is a more than 100% job. Training is 100%, nutrition is 100%, sleeping is 100%, the whole lifestyle is 100% and last but not least the supplements. You need 1 - 1.5 g protein per pound bodyweight. You can't take so much protein even only from steaks.
So try a good protein powder and get the best out of your system, even without steroids but if so you must have a good Physican.
The muscles only grow in a rep. range of 6 - 12 reps. If your doing 8 reps and than finishing the workout but 10 - 12 were possible, it's a totaly waist of time.
Stay only in the gym during your hard workout, than go home eat high quality nutrition and go to bed.
At the weekend you can go out with your buddys to eat in the restaurant or hanging around at ace cafe, anyway, but not so during the week.
This will bring you rock hard muscles and a new lifestyle feeling. And don't forget the high protein intake.

Best

Yours

Ronny

Originally Posted by Stu @ M Developments

Paul, and everyone else i guess, i am seriously VERY interested in this topic right now and would personally like to get good advice about the following:

Specific to me:
I am around 2 stone overweight and wish to drop that weight. Ive done the atkins successfully many many times over the years but that still leaves me with no tone whatsoever. I want to know how to drop it more naturally but at the same time build some muscle and lots more tone.

Currently i am doing the following every morning & night:

Situps:
25 situps
(Dont laugh.. this hurts after doing none for 20yrs, but i started at 5 )

Each arm with 5kg dumbell
15 curls with upper arm flat to body.
15 Arm raised vertical then lower weight to below head backwards.
15 lifts to chest with one knee on bench and chest/head facing floor.
10 5kg bell in each hand. Raise to horizontal sideways & slowly lower.
10 as above but arms forwards.

Barbell.
15 bench presses with 35kilo.


Legs:
10 squats with bar on shoulders but only 15 kilo
15 leg curls lying on bench with 20kilo.

I do all the above for 3 days and then have one day off unless a certain aspect hurts badly in which case i will leave that part alone for a day.

All weights are approximate as im sat here trying to visualise what weights are on each peice of kit i use. Ive also just bought one of those bull worker type things so may add those in from tonight.

Most days i aim to take the dog for a fast walk for 30mins or so as well, but anything else im really short of motivation for as i have to train alone.

Any tips to improve my current schedule with the equipment i have?

Originally Posted by rs_turbo_tony

best protein is usn muscle fuel

Originally Posted by Bradz

Best Protein Source is REAL FOOD (chicken/Fish etc).