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Anonymous
Alright /fit/ how exaclty do I get muscle definition like Bruce Lee does in this picture? For reference I'm a runner with almost no body fat (>7%) and I've started weight lifting an hour everyday about a month ago.
>> Anonymous
are you asian? well if not you are shit out of luck
>> Anonymous
Time.

Gaining muscle takes a long time. Work out and eat right and wait.
>> Anonymous
lifting an hour a day won't help. if you want to build mass and strength, don't work out the same muscle groups more than once every 2-3 days. Lifting every day will actually limit your development because your muscles will have no time to rebuild after you damage them by lifting.
>> Anonymous
>>457404
I rotate muscle groups when I'm lifting. I'm doing Back, Shoulders, and Abs, on Tuesdays, Thursdays, and Saturdays. Biceps, Chest, little bit of legs, and lighter abs on Monday, Wednesday, Friday. Is that a good rotation or should I focus on other things?

Also does anybody have links to good places to learn about lifting (IE different exercises, workout plans, ect.) I've never really lifted before so I'm having trouble figure out all the different things I should be doing.
>> Anonymous
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http://mikementzer.com/blee.html

Bruce Lee's "Lethal Physique" Bodybuilding Program
(performed on Tuesdays, Thursdays and Saturdays)
Exercise Sets Repetitions
Clean & Press 2 8
Squats 2 12
Pullovers 2 8
Bench Presses 2 6
Good Mornings 2 8
Barbell Curls 2 8
>> Anonymous
>>457406
These two websites have a large amount of good information and aren't a bad place to start:
stronglifts.com
exrx.net

I would recommend adding squats and deadlifts into your workout. Both those lifts work out virtually every muscle in your body, in particular core strength.

The best piece of advice I can give you is to read about and learn the correct form for each lift (stronglifts is really good for that), then concentrate on perfect execution during every rep.

In terms of the best program? Find whatever lifts work best for you and stick to them, but avoid getting into a pattern. A modified version of what you are doing with muscle groups would be good. You'll start to get it within a month or so. If you want to lift every day, try doing body weight exercises on off days.

Above all: study up and use good form at all times.
>> Anonymous
almost every long distance runner i've met has a body fat over 15%, how did you beat this?
>> CWheezy !!bJFrM5LONOF
Work out like a bodybuilder, and have a diet which allows you to have an extremely low bodyfat percentage
>> Anonymous
>>457427
Thanks for the advice

>>457429
Dunno, what do you define a long distance runner as? I'm typically running about 50 miles a week, and that's low for me. I want to be shooting for about 60, but I haven't had time to map out running routes since coming to school.
>> Anonymous
>>457436

exactly what you are, if you're running on average more than 40 miles a week then you're a long distance runner
>> Anonymous
Weird, all the guys I know who run have a little bit less body fat then me. In fact I'm a little bit more on the bulkier side as far as distance runners go (in terms of muscle and general weight.)
>> Anonymous
>>457386

but you do know that such a low body fat value is really dangerous for your health? You really shoult try to get about 10-12%, or else you will have serious problems later.
>> Anonymous
>>457451
I've always heard that below 6% is when you start running into real problems with it.
>> Anonymous
Fun fact: Bruce Lee dehydrated himself to look more cut for press photos and films.

The more you know!
>> Anonymous
>>457475

Bruce Lee died with Pot in his system.

...wat.
>> Anonymous
>>457482
>Bruce Lee died with a degree in philosophy.
fixed
>> Anonymous
>>457429
>>457451
this is what most of the /fit/ actually believes
>> Anonymous
>>457482
>>457496
Same thing basically.
>> Anonymouse
what exactly is wrong with a low bodyfat percentage?
>> Anonymous
>>457461
>>457451
Quick referrencing:
http://www.healthcentral.com/cholesterol/home-body-fat-test-2774-143.html
Top Athletes (men) 3-12%
http://www.healthchecksystems.com/bodyfat.htm
Essential Fat (men) 2-4%
Athletes (men) 6-13%
http://en.wikipedia.org/wiki/Body_fat_percentage
Essential fat (men) 2–5%
Athletes (men) 6–13%

So border of athlete to essential fat, he is.