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Anonymous
It might be silly to watch yaoi to find the ideal build for a male, but the picture attached describes exactly how I want to look. Is anything close to this achievable at all? And if so, how would one go about achieving that kind of build?
>> Anonymous
Get a fat japanese girl to draw you like that.
>> Anonymous
>>52548
I'm pretty sure there's no way you can shrink your head like that.
>> Anonymous
>>52550
VOODOO
>> Anonymous
>>52550
Well, try ignoring the obvious false traits that comes with the art style. I don't really plan to grow long enough hair to be able to tentacle rape people with either.
>> Anonymous
eat protein, no fat and work out 3 hours every 2 days? lots of repetitions, don't want to get too big.. umm got a starting wegiht?
>> Anonymous
>>52669
Got it. I'm currently 187lbs x 6'2". Just one question, with many repetitions, I'll be working more on endurance, but I also want some strength out of this, will this be a problem or does sufficient strength come with exercises focused on endurance?
>> Anonymous
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>>52704
so you need to get to 180 with about 5% bodyfat and you will look like that guy.

The only way you're getting there is by running every second day, and lifting heavy weights for low reps, and by heavy I mean as heavy as you can physically go. Your muscles will stay relatively small but ripped. most oly lifters (at the 84kg mark and under) possess the physique you wish to attain.

>>lots of repetitions
this will just make your muscles big and soft looking, the exact opposite of what you are trying to achieve.

basically you would do something like this:
learn form for (front squat, clean and jerk, snatch)
warmup 3x3x3x3 with low weight
then do progressive triples with heavier and heavier weight.

alternatively, you can take the long road and lift like every other fag in the gym using machines, but restrict your caloric intake and run like a madman.
>> Anonymous
>>52735
I'm not too sure, it sounds like you know what you're talking about, but I've heard from other sources too that heavy weights/low reps is the way to go for big muscles.
>> Anonymous
>>52851
your muscles can grow through either myofibrillar or sarcoplasmic hypertrophy.
myofibrillar involves increase in the size of muscle fibers, and occurs primarily when you work with very high loads (such as in the 1-3 rep range). this results in an increase in 'hard' muscle which isn't necessarily large but nevertheless very strong - think skinny olympic lifters who can lift a fuckton.

sarcoplasmic hypertrophy occurs mainly around the 8-15 rep range (ie traditional bodybuilding training) and is effectively an increase in the 'support' tissue around your muscle fibers. it will increase the size of your muscles faster than myofibrillar hypertrophy, but the resultant muscles won't be as powerful and will be softer.

so if you want smaller but hard and 'ripped' muscles just lift very heavy loads for low reps. if you just want big muscles then use a combination of low-rep and high-rep stuff to stimulate growth of both the fibers and their support tissue.
>> Anonymous
>>52930
Ah, that makes sense. Just the kind of information I was look for. Thanks!
>> Anonymous
>>52958
not the person you quoted but i uploaded a helpful chart here

>>52242
>> Captain Fitness Yoshi ? !ozOtJW9BFA
>>52851
Heavy weights low reps ARE FOR POWER AND STRENGTH.
High reps, 8-12 range and training to failure in that range is what builds size.
Listen to>>52735
He knows what he's talking about.

Prime examples: Body builders all use 8-12 rep range, because they want to get huge. The weights to them are merely tools to getting huge.(Jay Cutler, Arnold Schwarzenegger, Dexter Jackson, Ronnie Coleman, Gunter Schlierkamp)

Power lifters, and Olympic lifters Use a rep range from 1-5 or 6 at the most, to build power, strength, and explosiveness. Lifting massive amounts of weight IS the objective. (Hussien Rezazadeh, Magnus Ver Magnuson, Andy Bolton, Shane Hammon, and Mariusz Pudzianowski)
>> Anonymous
>>53006
This is true to a certain extent, but it's worth noting that a number of bodybuilders incorporate low-rep work into their training. Ronnie Coleman for example was a former powerlifter and used heavy squats and deads as part of his bodybuilding to great effect.
>> Anonymous
OP here, I have another question. Will I need a barbell rack? Lifting weights so heavy that I can only do 3 reps with them sounds a bit hard and dangerous without a rack, but it's very preferable to not need to buy a rack. Is it absolutely necessary?
>> Anonymous
>>53646
it would be very nice to have one
>> Anonymous
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>>53646
learning the lifts in depth (you will have to find a decent s&p board and lurk for a bit, until stuff like dinosaur training videos or a similar old school series are mentioned- or reading something like starting strength; rapidshit gets posted here a lot; that breaks down the biomechanics of various lifts in depth) includes learning how to bail under big weights, its not that hard, you just push it away from you and get out from under it.

That said most people who squat (just to squat) cannot clean or press that weight, so they need a rack to be able to get the bar to their chest/onto their back.

Personally I feel this is just a pissing game, saying you can squat 2.5x your bodyweight but really just breaking parallel with it and having no real control over the weight is not as strong in my eyes as say snatching or cleaning 1.5x your bodyweight and doing overhead squats or front squats for reps. Powerlifting at the professional level is a joke, you have guys moving 1000lbs with basically no range of motion- sure they're strong- but they're also 300 pounds and wearing a full body suit that doubles their raw lift numbers.
>> Anonymous
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>>53658

If you want to squat heavy for the benefit of building your legs you probably need a rack, simply because once you get past like 70-80kg it will be hard for you to get it up off the ground unless you are already strong or have learned proper technique. (And at that level you could probably squat twice that weight with little training).

So you could:
1) do olympic lifts, maybe find a weightlifting gym, study form religiously, get addicted to explosive total body power
2) do a typical powerlifting routine focused on squats, deadlifts and some kind of pressing with a barbell (you can pretty much do this at home with a squat rack)
3) do something retarded like kettlebells (expensive)
4) go to a gym and use the machines for various bodyparts (here you have access to squat rack too, prob wont be allowed to do olympic lifts though)
5) just do pushups, pullups, and bodyweight stuff for a few months

I am biased towards olympic lifting because it takes leverage and skill, not just brute power. However without some kind of coaching it is difficult. You will find, if you lift seriously for a prolonged period of time, you stop caring about what you look like per-say and just enjoy lifting the weight. There's a whole world of strength and power out there besides curls for the curls.