swaggs21

x2

IluvJae

Here's something i'm trying to figure out and maybe you guys can help explain.

Back before I even started working out last year, I looked like this..

239 34% Body Fat




8 weeks later I looked like this

215. 30.1% Body Fat


Now I just took the following pictures and I look like this

211 29.4% Body Fat




I look almost as fat as I did when I first started. Yet i weigh less and my body fat% is lower. WTF

NOPD

looks to me you have less man boobs and less side ripples.

IluvJae

Yea but my thing is this, why am i close to the same weight in the 2nd set of pics but i look much bigger. That's what i don't understand.

Draconius

Muscle weighs more than body fat. You may have bulked up a bit underneath turning the fat into muscle. You need high cardio/low resistance and low weight high rep exersizes to burn your tummy away

IluvJae

Well that's not going to happen, so i guess i'll have to stick with a belly. I'm not trying to cut, i'm trying to build strength which is why i lift hard. I'm just going to watch my calorie intake and watch the fat shed away that way.

NOPD

I think you could up the cardio a bit.

Did some mad reps of tricep and lower abs yesterday, i feel damn sexy

white_n_slow

Jae, I don't think you're doing enough reps. Even if you are just trying to strength train, a few sets at 6 reps is not enough exercise mang. When I had a trainer he told me 10-12 reps was where it's at for building muscle... if you can do more than 12, then it's time to increase the weight. After you've done a few of those, sure, go for your max... but if you just do the straight up heavy shit, I don't think you'll see much progress.

NOPD

I do a lot of my exercise with 20 reps nowadays I'm tired of all that meat and no ripness

IluvJae

I think what i'm doing is fine, I just have to now watch my calorie intake and start doing ab excercises. I haven't been doing them unlike before I was. Check it out http://forum.bodybuilding.com/showpo...postcount=1305

The workout i'm doing is the Max-OT. Bert and Chanc can chip in on this. But basically you could summarize Max-OT like this:

1. Each workout should last approximately 30 to 40 minutes.
2. Train only 1 or 2 muscle groups per workout/day.
3. Do 6 to 9 total heavy sets per muscle group.
4. Do 4 to 6 reps per set.
5. Rest 2 to 3 minutes between sets. (STR)
6. Train each muscle group once every 5 to 7 days. (ITR)
7. Take a 1 week break from training every 8 to 10 weeks.


If I can do more then 6 reps in a set then the weight isn't heavy enough. That's the workout i'm doing and seen good results before. The higher reps, circuit training crap didn't work for me.