I'm Shocked That Bodybuilding is Still Popular

I have to agree with all of that. I worked out a lot in my late teens and twenties and tried hard to get huge. Now at 43 my workouts are much better and although I do not havew as much muscle mass I am not overtrained either. And my workouts? They only take 30 minutes a day 4 days a week.

You are easily on the right track. There is a Golds Gym opening in my town soon and my wife was at an event where they were selling memberships. She said they were all huge with bleached hair and fake tans so I think you hit 1988 right on the button.

Athletic look > Body building look. Period.

Another point that was not addressed is the longevity factor of these individuals who are so big that they need to eat every couple of hours. On 60 minutes they discussed a study that demonstrated apes that ate low calorie diets lived longer healthier lives. These body builder’s bodies are always digesting/working with little time to rest. So another reason for choosing the Ric Arango look is probably longevity.

Man, where are the green leafy vegetables for Cutler?? I don't get it, not one of his 12 meals a day does he once have broccoli, spinach, etc. etc.

Rusty… normal is the new black indeed.

All the Best,

Andrew R
Go Healthy Go Fit

Excellent post, Rusty. After I lost 80lbs (240lbs down to 160lbs) I started following a lot of bodybuilding principles and routines trying desperatly to lean out and dial in my physic since 2006. Since comming across your website I have implemented many of the things I have read about developing a slim and lean body over the past 4 weeks. I must say that it has worked better and I have been able to stick with my workouts, training periods and eating clean a lot better and a lot easier while feeling great. I no longer search for trying to re-gain that spark that caused the initial weight loss, I have new tools to work with and utilize. No disrespect to bodybuilders and the followers of that sport, but thanks for the excellent post and all the great info. They have helped me to see out from under the bodybuilding shadow I was in.

Great post!
Wow that guy on the right is not one bit attractive!
I would choose the guy on the left all day any day – honestly, do bodybuilders actually think they look attractive? They look repulsive!

Very well said rusty, I can't believe it's still so popular either. I see them everyday at the gym wasting money on supplements, talking about supplements and roids, working in the 6-12 rep range to failure, wearing tank tops so they can flex in the mirror. there cardio consists of 5 minutes of half assed walking. I respect how much hard work and years it takes, not to mention all the eating and roid use, but it just isn't worth it, and doesn't look good either. I would like to say that someday the majority will see the light, and realize the slim lean toned look is the goal. I mean all they have to do is look at the hollywood stars physiques to get the picture. I have my doubts, the ones I see have no concept of what it means to go through hell doing HIIT, all they can focus on is lifting to failure and getting bigger, and if you mention intermittent fasting they would think you were nuts. I don't have a problem with them or there misguided ways, it just amazes me that they think they are more successful and dedicated because of there obsession with building muscle. Anyways, maybe the WWE is to blame for all this, look how stupid those meat heads look and it is still thriving in popularity.

its always good to have you keeping it real rusty, the video was pretty funny, how much time you think he spends planning his meals? a protein shake at 2 am??!!! insane

[ longer post, sorry ]
Hey Rusty,

After doing a HUGE research on fitness sites / techniques / etc I ended up at your website, and never left. I've been reading your site for about 3 weeks by now, I pretty much read every single article you ever posted (it's a kinda addictive ), and as this is my very first response to you, let me tell you, this site blows most of the 'competition' away, it's so informative, innovative, in an easy to read style! So, congratulations, and keep up the good work!

As for this article in particular, I couldn't agree more with everything it states – I'm lucky to say I've NEVER wanted to bulk up ever, so the idea couldn't be any further from my ideal image. (and yes, muscular women are somewhat scary to me too, but not attractive at all to say the least).

I have a personal question if you don't mind, let me tell you about myself real quick. I'm a 23 year old guy, 5"85 tall (178cm), small framed and definitely ectomorph type, I had always been super slim but since I moved to the USA throughout the years I gained quite a lot of extra (183lbs when I started 'taking care' of it) – nothing obese in general, way too bad for me personally (living the American dream to its 'fullest' may I say? ) I'm going for the Cam Gigandet look (ok, this is lame, but he inspired me to learn about all this anyway ), and I already lost 10 pounds in a little less than a month. I'm using IF twice a week for 24 hours (dinner to dinner), and I hit the gym 3 – 5 times a week, but so far I only did HIIT + steady cardio because I had a hard time deciding on how to do the strength training part. I've never really had a big muscle mass even when I was super ripped (5-6 hours a day of soccer in the park earlier got the job done , so at one point I will have to go for mass building for a little while, but right now I'm in the process of losing weight (I probably have another 15lbs to 20lbs to go). How would you suggest to start working out, start building muscle mass (high reps), or go for strength (low reps) during the weight loss period, and then build it up? Also, if you think building muscles during the period is a good idea, could you tell me what muscles should I train at once if using a 3 day split workout routine? Also, I plan to do your routine for "avoiding low back problems and 'building ABS'" 5 days a week if you think it's a good idea (there were 3 excercises, planks, supermans, and something else I forgot the name). Thanks in advance for your advice, it's really appreciated!

[Ps.: I just thought I'd throw this idea in for you. I DO think your posts are great, and I DO think easing it up with some personal stories - pictures - etc in between the information parts is good because that makes the reading way more enjoyable, but sometimes, because of that it can be just a little bit difficult to get the main points sorted out from the article. Not too bad, and I know that you already spend a lot of time on these, but in my opinion if you could add a "Summary" part to the end of the articles, that lists the main points of the article, that would help a lot of people to understand and memorize the points that were being made after enjoying your full writing. This was not meant to be criticism, but a constructive idea. ]

I absolutely love the look of striated, cut pectorals supporting perfectly spherical, softball-like silicone implants on my ladies.

Nice post.

Bodybuilders are so limited in what they can do. For example, going in the ocean for a swim has got to be near impossible for someone like Ronnie Coleman.

You can take that lifestyle and forget it as far as I'm concerned.

If you want to see what true fitness looks like Google a guy by the name of Alec Musser. I recently read an article about him in a fitness magazine while in the dentist office. That is something to strive for.

I agree with Steve. Great post Rusty.

Ariel

The thing is they don't care what women think really. If you call them a freak they take that as a complement. I def. don't want to be as big as these guys, but I do have much respect for them. You have to see that this isn't a "attractive modeling contest" but more of a "get as big as you can contest" If bodybuilding is their passion and they love doing it every day and making money from it, who am I to say they shouldn't. Its like making fun of some kid who likes to play violin because hes not cool.

Rusty,

I have followed your site for the past couple of months and love it. I am in the same position your were in a few years ago. I'm 6'1" 205 pounds and 11.5% bodyfat, natural mesomorph. I have decided I want the lean "GQ" look rather than the jacked up linebacker look. My question to you is what type of program did you use to slim up muscle-wise. I usually lift three days a week utilizing a totalbody workout. I'm def. dropping direct leg lifts Should I drop it to one and do intervals a few times a week. Thanks

How many repetitions of a exercise should you do for the lean 'GQ' look?

I couldn't agree more. The craze toward "bulking up"was way overdone. Much healthier to stay lean.

I just love how much time these guys spend training to become less athletic. Seriously, I would like to see some of these guys run a hard set of intervals or a sub-8 minute mile.

Using posts like this to get new readers up to speed and as a refresher for older readers is a great idea. A few comments:

I wouldn't have expected bodybuilding to die at the end of arnold's popularity in either bodybuilding/movies. At the time, he still looked pretty good and he wasn't still bodybulding, so he didn't look freakish. As a matter of fact, Arnold never really looked freakish. He and some of the other old school muscle beach guys like Dave Draper, etc, were big but at the same time well proportioned, and that was a pretty nice, masculine physique. Somewhere along the way, steriods rose in popularity, at first just to make it a bit easier to reach those muscle beach proportions. Once more guys started using them, the whole field got bigger and bigger [in size] in pro bodybuilding, until everyone started taking them, and it became a ___ swinging contest to see who was the biggest. Professionally, being freakishly huge is what it takes to win, but the guys who aren't actually trying to compete in anything see that as a reasonable look to strive for, which is where it all goes wrong. The proportions and sizes of modern bodybuilders are vastly skewed compared to those of the guys in the old days, and nobody is aiming for that anymore. If guys were still trying to look like Arnold in his prime, and not Jay Cutler, non-competitive bodybuilders would be much better off, not to mantion much less laughable.

Also, I'm glad you mentioned TC and T-Nation. I don't subscribe to the bodybuilding views, but i think he is a great writer too, and that site is valuable to anyone interested in health and strength training, as long as they have the presence of mind to absorb what they need and filter out things they don't. [Trust me, its a conscious process to ignore all those Biotest supp ads on that site]. I remember when I started out getting healthy and reading up on all the different material and views that were out there. The best piece of advice I found was not a magic fitness trick or diet plan, it was the fact that you have to put in the time to learn everything from everyone and then decide for yourself what you think is the best.

PS – My point may have come off a bit wrong. I'm aware that Arnold and the boys juiced too. But at the time it was less common, and there were less guys competing, so nobody had to get to superhuman sizes.

There is nothing wrong with the sport of bodybuilding. The principles that apply to that can be used to develop a model physique. The difference between that model and Ronnie is the drug use. No natural bodybuilder can look like Ronnie Coleman, period. Why don't you post a picture of a natural bodybuilder and then compare that physique to a model's physique?

Ive personally never liked the look. But I do think that for a professional bodybuilder its not only necasary (its thier job) but also helpful. But what i cant understand is guys my age (im 20) spend thier days after work going to the gym and trying to get huge and then have a huge bender on the weekends so that just adds fat. Not only can thier arms not fit into shirts, but niether can thier guts!

Maybe I'm just biased because ive always been slim and wirey, but that just works. I love being functionally active and strong, and i can just climb a random tree anytime I like. This is why I read your site rusty, you say what I want to say!

As always, another great article! Whats your plans for fitness blackboard if you dont mind me asking?

Take care!
-Kane

I have always found women expressing revulsion at the bodybuilder look. They don't like the shredded look at all, and much rather prefer a layer of fat covering muscles. I always found it odd that women have such a different way of looking at appealing' physique.
Another thought provoking post, Rusty!
PS- you should be Twitter, dude!

I'm laughing, still laughing, just for remembering some of the things you said about the 80´s LOL, that was really bad, that BB style, the weird clothes, and the BB women who (sorry but) look like man, all that i'm big, i'm huge attitude (Chunga remember the word? ) Living in the gym, eating crap all day long, and spending the rest of the time lying on the couch, not to mention the terrible steroids (those don't make me laugh) that have killed so many people, and ruined the Lives of many others.

We only hear about it when some famous BB or athlete dies, but there are so many young kids, and not so young who die from taking steroids, that's a sad truth and many gyms still encourage kids to take steroids, that happens here in 2 gyms near my home, it makes me sick, i never trained there and never will.

Like you said the truth is, most people want to look like models (not fitness models), or want to look athletic, or simply lean with some shapes, some muscle mass, they also want to have some strength, some speed and endurance, all that is a sign of good health, good physical conditioning, that's also usefull in daily activities.

People most of them want to look good, be healthy, and feel good, having fun, enjoying Life, and that's not possible with BB workouts, BB way of Life, BB nutrition and all the rest of the trash, because that's sick. I really can't understand why would someone want to be like coleman, those abs, that waist, i think it makes anyone sick.

Unfortunatelly, in other forums and blogs, i still see a lot of crap, even in articles from respected and well known authors, i read all that BS calling people like you, me and most readers of this blog, wussies, sissies, fitness crap and all that stuff, because they consider themselves BB and Powerlifters the big machos, who are big, and very strong, and they scream while lifting and all that mambo jambo, people like us who defend looking good, being healthy and enjoying Life, are for those guys something weird, but fine by me, they can stay at the gym screaming, and bulking and all those things, i'll be at the beach, and at parties having fun

Keep it up Rusty, this blog was and is something that all of us who think about training in a different way needed

It's true, most women don't like massive muscles.

For one thing, guys who are that into their own bodies tend to be much more, well, self-involved than regular guys. Perhaps a little more into their own body than yours. Not a good trait in a lover.

They're really kinda funny-looking too.

That guy in the top right pic, wow. Just try and get your arms around that neck!

Rusty,

Great Post. I am in complete agreement that the lean, slim and fit look is much more attractive and takes up a lot less of someones life. I had a question regarding your last post. I wanted to get your thoughts on whether someone can lose wight as long as they have a calorie deficit. Your diet is very low carb, which has worked for me in the past but has really caused my workouts to suffer. Is it possible to achieve a very lean physique, while incorporating some carbs? I have been following the Warrior Diet for about six weeks and will usually stick to fruit as my dessert, however I also like to listen to what my body is telling me and if I am craving grains will have a few slices of bread for dessert instead a couple times a week. My calories are usually around 1800-2000 a day, since I fast during the day, and I am burning around 3300-3700 calories a day ( I have a BodyBugg which measures calories). Also, the Warrior Diet condones going to sleep right after your evening meal. Is this going to inhibit my fat loss?

Thanks,

Sam

Hi Rusty,

I think the reason most young guys are still into building is also because of the NFL. Guys are always needing to get bigger and stronger in that league, and you've already established what you think of those folks as fitness role models… I think short of wide receivers and cornerbacks you don't want to be like those guys.
Also, every young guy wants to be big and bad, no matter what they'll tell you, especially if you're short (which you wouldn't know about lol). I'm 5-9 and about 158-160 but luckily i've always been schooled with the idea that heavy lifting would at best not hurt me in my performances, such as martial arts, pickup basketball etc. In high school i did get into heavy lifting briefly but dropped it once i couldn't play basketball like i used to. Anyway your site has had a pretty good reinforcement for my beliefs on fitness… keep up the good work and I enjoyed your ebook.

I'm a thin guy. I'm 5'7 and 117 pounds…I'm really thin. However, my abs still don't show…and I am looking to gain SOME mass. I totally agree with your outlook on the proper physique, and I would never want to gain too much muscle. But I think I'm at the point where I could stand to gain a little. How do I approach trying to get the physique of Ric Arango. He has great pecs, and his abs are ripped, and his arms are decent-sized. For abs, could I just get away with doing planks and interval training? Because I'm thin, but my abs don't show…so I don't know if I'd need to do crunches and stuff to build my abs up, or if I could just go with planks to tone up what I already have.

A huge concern of mine is my pecs. I want to build nice pecs, but I really don't have access to many weights. I have two 20's and a 25 (dumbell). I've been looking at a lot of websites that have guys who are just doing bodyweight exercises (pull ups, chin ups, variations of push ups, etc.) and they are getting ripped.

If you could please help me out at all, I would appreciate it a lot. I hope this made sense, lol. I kind of rambled.

Hi Rusty, I'm surprised you don't have a picture of Bobby Valentino when you started talking about steroids – I mean talk about extreme!

Anyway, I totally agree with this post. It sucks that bodybuilding is so mainstream that a lot of people get their fitness and nutrition information from bodybuilding magazines and web sites. Unfortunately, when people try to adapt bodybuilding routines, it is also the reason why they aren't seeing results because they would mostly use isolation exercises. I was in the same boat at some point but with the boom of all the fitness blogs and the good information (that is, you have to recognize that it's good), it's easier to get a non-b.s. approach to fat loss or muscle gain.

Keep up the great work!

Hi Rusty
I have to admit the body-building look does not appeal to me, but ive got to say, i have loads of respect for their dedication, their life is taken up with this sport and there is so much competition out there. and they still dont give up it says a tremendous amount about their personality. We are all free spirited and have the choice to do what we want to ourselves, just that majority of us like life, and beer, and bbq's!
Hey Rusty been in the shops lately?? well might be different where you live but here in England, the 80's look is back with avengence!! big time! Only problem is, ive done it once! now i just feel old! i was only a teen then but the clothes are all the same.

Rusty,

Speaking as someone who looks at the situation from the long viewpoint of history, bodybuilding has gone way off-course. Bernar McFadden, made "Physical Culture" poplular in America. He was lean, muscular, but not bulky, and strong as he looked!
Charles Atlas (Angelo Siciliano) had mass but his mass was proportionate to his height and weight, and he was extremely strong.
Look at a picture of Eugene Sandow, extremely muscular at 185-190lbs, I believe all these old time proponents of physical culture, would disapprove of modern bodybuilding. After all bodybuilding grew out of the physical culture movement, which had as it's cheif goal health, vitality and strength!

I absolutely agree…The lean look is what I have myself and I feel great. I like to stay at around 10 % body fat in the winter and by the end of May I go down to around 6-7%.
I like my BBQ's. This gives me space to indulge a little.
Great website!!!

I love this site and personally agree with your philosophy . . . but this is one of the most narrow-minded, arrogant posts I have ever read anywhere. I can't believe you wrote this. Where to start . . . ?

First, there is no evidence to support 'Roid Rage. It's total media garbage. Steroid ABUSE does lead to several psychiatric symptoms but abuse of anything causes problem. When used properly (the way 99% of bodybuilders do) there is no 'Roid Rage.

Second, what's this obsession with attracting the opposite sex? That is an empty and shallow reason to stay fit and look good. Bodybuilders don't give a damn about "attracting women" and neither should anyone else. You work out for personal reasons not sexual gratification. If THAT is your motivation then you need counseling, not exercise. You need to figure out why your life revolves around approval from others.

Third, who says bodybuilders don't live a fun-filled, exciting life? Most bodybuilders are pursuing a passion . . . the dream of achieving the biggest, most defined muscles possible. How's that any different than seeing how fast you can run around a 400 m oval, how far you can throw an iron ball or how high you can jump over a stick?

Fourth, most people who use bodybuilding principles do it to increase their size . . . within limits. Your Calvin Klein model above, for example, trained like a bodybuilder for a while . . . then stopped. That's what most people do. They become satisfied with their results and switch priorities elsewhere. Thus, bodybuilding does serve a useful purpose and it will continue to dominate gyms and fitness centers. Bodybuilding workouts (the 6-12 thing) absolutely help you look good in a suit or a wedding dress. Mass-building workouts are a very fast way to cut fat, build up weak-looking areas and get definition. The KEY is to know when to stop, say no mas, and get on with other things.

Hi Rusty,
I totally agree with you. A lean, toned physique looks great on everybody. Traditional bodybuilding routines bulk up men and women to an undesirable size. Considering that most women do have a problem keeping their legs, hips and butts lean and toned.
what exactly should they do to get that look? Are HIIT and steady state cardio really enough? Or should they add low rep lunges, deadlifts and stepups a couple of times a week? Your site is great!
Your advice really works, and I tell everyone about it. Thanks so much for drawing that line in the sand.

Fitness Guy,

Yeah…I guess the main reason I'm so hard on bodybuilding is that the culture and atmosphere isn't desirable to the mainstream person looking yo get in shape. Because of this, many people who could benefit from a gym membership avoid the gym altogether.

Steve,

I agree and that would certainly be the opinion of a lot of people.

Jason G,

Being big whether it is all muscle or fat and muscle, isn't the healthiest way to go. It pays to be slim and fit.

Andrew,

A lot of these guys don't eat vegetables. It isn't about health once they reach this point…otherwise they wouldn't be involved in this sport. I used to eat very few vegetables as well…now I live on a high vegetable diet with a variety of fruits and vegetables and feel better than ever.

Chris,

That is awesome that you are making such great progress. Congrats on losing 80 pounds. That is incredible. Just keep the weight off while slowly gaining strength…do HIIT a few times per week and eat a clean diet and you will hit your goals of getting an outstanding physique.

Ariel,

There are some women who find the big bodybuilder guys attractive, but they are in the minority. Typically it is other bodybuilding guys who most look up to these big bodybuilders.

Patrick,

Nothing worse than a 19-25 year old roided up slob dropping weights after each set. I'm not saying that all bodybuilders do this, but I'd say a good 10-20% exhibit this behavior. The funniest thing is that the main guys, like Ronnie Coleman, are the worst perpetrators and endorse this idiotic behavior. Here is an example of that…

[Ever wonder where the idiots learn this obnoxious behavior? Here you go! Blatant self promotion and bragging are BIG signs of insecurity. I always laugh at this behavior, because I "know the score".]

ahm,

I do try to keep it real, but I know I'll get some flak for this post. Just expressing my strong opinions again.

Norbi,

Thanks for the compliments…glad you enjoy my site. As far as your workout routine goes, I would recommend to strength train 3-4 times per week while losing weight. Lean out first, before deciding if you want to gain mass. Once you are at a low body fat percentage, you will get a better idea if you even need to add mass at all. Stay lean and slim all summer and then if you want to add a bit of mass, do a mass building routine for a short period of time. If you do work them 5 days a week, just limit it to that super-brief plank routine. It should just take a few minutes.

DownSouth,

Well worded and hillarious! Such a great look.

Dan,

The funniest thing is that all these guys have "grocery store" videos, where they show what they buy for food. They can barely walk as they pick up pound after pound of meat and toss it into their grocery carts. It is almost painful to watch.

Micheal,

There are a number of ways to get the lean "GQ" look. I recommend doing brief strength training to avoid the "pump". The problem with the pump is that it creates soft puffy muscles. If you stick to low rep high-tension strength training, you will build dense "angular" muscles. It creates a smaller more compact body that looks better in and out of clothes. I recommend 3-5 reps to achieve this look. Obviously diet and body fat percentage plays a huge role as well.

Greg,

Bulking-up involves gaining fat on purpose. Pure madness in my opinion and way too big of a price to pay to add muscle.

Nate,

Some of these guys can't even walk properly, let alone run. I'm don't find this impressive at all.

Yash,

Extremely well-put. I don't agree with TC on a lot of his points and he does get crude, but he is one of the most entertaining writers on the internet. I don't visit his site very often, but for aspiring professional bodybuilders it is the best source of info. If professional bodybuilders only got as big as Arnold, I probably wouldn't be critical of the sport. It is still a look that I don't strive for, but I could understand how people might find that a good look.

Lose Fat and Build Muscle,

True…natural bodybuilders aren't as repulsive as the IFBB pro's. The sad thing is that untested professional bodybuilding is what gets all the exposure and natural bodybuilding is put on the back-burner. I'm not a fan of either, but I hope that natural bodybuilding wins out in the end. Preofessional bodybuilding is out-of-control.

Rambodoc,

I'm trying to hold out on Twitter for now. I just don't want to get distracted. I know it makes sense to eventually "tweet" and all of that stuff, but it doesn't really fit my personality. I like to do things with as little distraction as possible. That being said, I am entertaining the idea of doing it on a limited basis.

Helder,

Yeah…I have seen many people get ripped apart in forums. Over and over again a young guy or girl will ask, how to get a physique like Brad Pitt, Cam Gigandet, Jessica Alba, etc…and they get flamed badly. Steroids are a big deal and a terrible thing. My sister's first boyfriend was a heavy steroid user back in the late 80's. I saw him completely transform into monster. He went from a likeable guy to an idiot. As far as being a wussy, I've done heavy squats and a typical bodybuilder workout…I've also done intense HIIT. The intense HIIT and interval style cardio is the toughest type of training by far. Squatting 405+ for reps is a picnic compared to doing some of those bodyweight circuits I've discussed on my site. Lifting weights isn't a tough workout…I just laugh when I see all the drama in the free-weight room.

Terry,

That is funny you mention Ronnie Coleman's neck. My girlfriend noticed his neck right off the bat. I was blown away by how thick and terrible his mid-section looks. I am speechless that this physique could win any type of contest.

Sam,

You can still get lean while eating carbs (I've done it in the past). I'm just going low carb for 6 weeks to get a bit leaner than normal. I don't even want to stay as lean as I will get. It just gives me a bit more "wiggle room" for summer (I know that I will be socializing a lot and going to BBQ's etc.). As far as eating before bed…try to limit it for best results. I always need to have close to an empty stomach before bed to get best results…feel free to eat a tiny snack like an apple or a cup of yogurt…you don't want to be awake from being hungry.

Frank,

I'm glad you enjoy the site. It sounds like you have a good background in staying active and playing sports. I lost a lot of athleticism when I used to do lifts for legs. I became slow, my verticle leap died, and I wasn't as quick. After dropping squats and deadlifts from my routine I feel athletic again. The scary thing is that it took 2-3 years to get this back. I think a lot of people have the whole squat deal as "the king of exercises" drilled into their heads. I couls see the benefit of doing them for a brief period of time for a small percentage of individuals, but not as a long-term lift. Opionns vary, but I've been doing this consistently for over 20 years and feel pretty darn fast and athletic for a 40 year old (in December). The young guys do want to get big, don't they? I think it is part of growing into a man, but once you get there you quickly find out there is much more to being a man than being big. Some guys are smart enough to learn this at a young age and avoid a bunch of this nonsense.

Jake,

You have to understand that it took quite a few years for Ric to have that level of detail (something to look forward to as you age). For now, you should concentrate on bodyweight exercises (since you don't have access to weights). I do have a mass building bodyweight routine outlined on my site. It is pretty recent…look for it in the sidebar under "recent posts". As far as abs like Ric, his are mainly just from low body fat level. Get to a low body fat level and do planks and you will eventually see your abs. You probably won't have quite the same level of definition as Ric, but over time you will get there.

fitness-siren,

You have a great site developing as well. The great thing about the internet is that so much of this info is accessible to everyone. I wish the net would have been around when I was a teenager.

myra,

Yeah in Seattle the retro-80's stuff is back, but slightly different. A lot of the bright colors and tapered jeans, etc. I was hoping we were done for good, but here comes round two. I should just begin storing my clothes in a warehouse and then rotating them back into my wardrobe every 25 years. I am partial to 80's music, only because of all of the great melodies. Many of the artists these days re-mix 80's songs because they aren't creative enough to write their own music. So many of the dance and hip-hop tunes are all using melodies from 80's tracks. Half the time they downplay this. Rhianna, Fergie, Kanye West, etc…all rip off beats from 80's songs on a regular basis.

Guy,

Great points. Those guys back then were doing the right thing and they looked natural and healthy.

Joe,

I always hated reading magazines where it showed a detailed diet of what a "fitness person" ate. Chicken breasts, non-fat cottage cheese, egg white omletes, etc. I'm sorry, I just don't buy it. I watch what people do more than what they say. You can go to BBQ's, drink beer now and then, eat grandma's pie, ea the ocassional happy hour meal and be healthy and fit. Many of my friends are healthy and lean and we enjoy life. Obviously you can't live on junk, but it is okay to indulge when it makes sense.

John,

I knew this comment was coming. We disagree and that is fine, but I'm surprised you found it so offensive…and I certainly don't view it as arrogant My whole site is slightly anti-bodybuilding. I try not to rip too hard into bodybuilding, but every now and then I need to get my fix. I realize I am opinionated and I'm not too shy about expressing those opinions. I also go on a rant every now and then, but for good reason. I simply am put off by the negative influence bodybuilding has had on the health and fitness industry. There have been so many people who have tried to join a gym and lose weight, but have been intimidated by the idiotic behavior displayed by the bodybuilding wannabe's. Yes I realize there are also bodybuilders who are courteous and kind, but the jerks who make it an unpleasant experience need to be put in their place. Unfortunately the gym world is heavily influenced by the bodybuilding culture…I think most normal citizens hate all that crap and I'm just speaking up on their behalf. Did you take a look at the Ronnie Coleman clip?

Darlene,

As far as leg routines go. Step ups and things of that nature are great (checkout the bodyweight circuit routine I have listed as a link at the top of my site). Combine that with HIIT and a clean diet and you are good to go. Although I'm not a huge fan of direct leg resistance training with weights, there are a few women who could benefit from it. For most, however, intense intervals will create the best look.

Good Comments!

Rusty

jay cutler looks like he'd rather die than eat the food in front of him 'i like rice, and steak, and then i have rice, and chicken….impotence was worth it'

Hey Rusty,

I think it's disgusting how alot of my friends try to emulate and admire bodybuilders. I tell them looking like Hugh Jackman or Chris Evans is so much more attractive to girls.I realize some people dont workout for the opposite sex,but I do.Why else would I put time and effort into working out?!!!

Quick q bro,

I like having a bit more muscle (sensible muscle)..ive been doing a 4 day push/pull routine followed by cardio

Mon,thu=chest,shoulders,triceps
Tue,fri=biceps,back

I want to workout 6 days a week so do u see any benefit to me doing a chest/tricep…back,shoulders…biceps split?

Sorry for the sorta confusing post,Thanks Rusty

Hey Rusty
There is one issue regarding bodybuilding that you haven't really touched upon. Even with natural bodybuilding, there comes a puffiness to the muscles that I personally do not think looks very good. Past a certain point the muscles look like inflated balloons. If you google "natural bodybuilding" you'll get some good bodies, but the puffiness remains, even when they are proportional. Moreover, even with an IF protocol, that type of muscle is hard work to maintain. Ask yourself this: In which film did Brad Pitt look better? Troy or Snatch?
I personally think that he looked EQUALLY good in both films, but the physique he had in Snatch is one that he maintains all the time, and should be every fitness enthusiast's goal, by which I mean a lean sharp physique that you won't have to worry about losing.

Great write-up! I still prefer MArcus Schenkenberg physique then any of the Mr Olympias

Rusty, I LOVE that Ronnie Coleman video! "Yeaaahhh buuuuddyy!"

HAHA

Sometimes, I actually cant believe people are like that!

Although, This morning I took advantage of moving back in to my dads while were looking after my mum, we have fields and a forest pretty much behind our house. Anyway, I was standing in the middle of one of these fields doing starjumps from the bodyweight circuit on your site (from CB) and this couple walking thier dog was just standing thier looking at me as if i was mad!

Quite funny really!

Take care!

hi rusty, what do you think Ric Arango`s body fatt is in this picture ?

btw, this site is really grate, and i this is by far the best site EVER when it comes to all the other workout sites

grat jobb rusty

I am with you 100% Rusty. Most guys should shoot for the physique on the left. It looks better, it's way more practical and most women love it. That said….I'm going to give you a brief counter argument for the fun of it.:D First of all, Ronnie Coleman is the extreme of bodybuilding. No one has ever been as big as him. He really is a freak of nature. Lower level/amateur bodybuilders have a much more aesthetic look. Lastly, while the percentage of women who like a bodybuilder build on a man is very small, it completely swamps the amount of guys who actually have that build. Hence, pro body builders, even as bulky as Jay Cutler, are surrounded by women. Don't believe me…Just go to -T-nation forums. There are tons of women members worshiping the very muscular 200+ pound physiques.

I agree completly except for one thing. No i do not want to have a body builder physique but i still want to be big enough so i don't look small in clothes. I mean even if i look great shirtless becasue i am so lean, i also want to be muscular enough for it to be obvious that i work out while wearing a t shirt. Becasue how often am i walking around topless anyway. 95% of the year no one can see my abs. Just to re iterate, i'm not saying that i want to be huge, but muscular enough that i look like i work out with clothes on as well as at the beach. Say arms developed enough not to rip apart my tshirt but to actually look like i lift weights not wimpy arms which look like they did as a teenager. This is so difficult for me to aim for, becasue i have no idea what weight to aim for in order to achive a muscular yet ripped look at just under 6 foot. I look at some guys in sports etc and check out their height and weight and most seem to be at high 70's to low 80s(kilograms that is), In order to do so, i would need to hit 85-90kg's and get my body fat to 7% but it is extremly difficult for me to get to that weight. I was going to go with your methodology of cutting back while building muscle, but i am approaching winter so i figured might as well use this oppurtunity to build as much muscle as i can without worrying too much about my body fat, until 2-3 months before summer. I'm only at about 12-15% right now. But my arms just refuse to grow. They suck.

hey rusty if im looking to bulk up a little bit at 155 pounds, how much protein should i eat. Brad pilon states that i only need to eat about 100 grams while lyle mcdonald states that i need i gram per pound so about 155 grams. Whos advice should i follow. i know you trust both of their advices very well. thanks

"Errrbody wanna be a bodybuilder….don't nobody wanna lift this HEAVY. ASS. WEIGHT…..OHHHHHHHHHHH I do it though!"

Ronnie Coleman is completely out of control. Not that I have really been a fan of body building, I feel like this picture shows how out of control it has gotten.

yoursuperbody.com/images/bodybuilding.jpg

Though Ronnie is probably bigger and stronger than Arnold, I'd much prefer getting in a fight with him. Arnold, though still huge, looks huge in a (somewhat) functional way. If I punched Ronnie Coleman in the face, he would never catch me. Arnold looked like he would chase you down with Terminator efficiency and kill you on the spot.

However, I've gotten hours of amusement out of Ronnie Coleman's insanity/roidedness, so it's all good.

"AIN'T NOTHIN' TO IT BUT TO DO IT!"

PS I've sent you some of my band's stuff before, but we just finished recording the first few songs for our new album, and they're sounding pretty awesome. Check them out at myspace.com/themodernelite

I really think a lot of why people get obsessed with lifting to extremes is the fact that trainers push the "More muscle will burn more calories bullshit"…………although this is somewhat true in principle its utter nonsense in the real world……..if a lb of muscle burns an extra 12 calories a day then 20 lbs of muscle will burn an extra 360 calories a day……….

I say skip the candy bar and do the cardio…………first off 20 lbs of muscle is not gonna happen without the juice…………..

the much more practical and realistic goal is to drop the 20 lbs of lard with cardio and a good eating plan………mix in the weights maybe twice a week……………

I cant believe how many fast guys lifting weights 5 days a week and after 1 year they are still fat but stronger………who cares……

People wopuld be shocked how many muscles they have and can shown when they lose the bodyfat

Rusty, every woman I know HATES the bulked-up look. EVERY one of them, without exception. How do I know? I asked them while I was out for a beer last night! The crowd I hang with are a pleasant mix of men and women of different sizes, different incomes, different fitness levels, etc. But after reading this post, I threw out the question to all the ladies present, 'if you had to pick a choice between a guy who's bulked up and beefy, or a guy who's lean and ripped, which would you prefer?'
'Lean and ripped' came the (predictable) answer.
Speaking for myself, I have NEVER used a gym in my life. I haven't even used weights. I run 4 times a week, 2 days doing sprint intervals interspersed with jogging and 2 separate days of steady state. I also do bodyweight exercises – pull-ups, planks, chair dips, push-ups, lunges, 2 days a week and keep my diet clean. This works for me – even with added nights for beer!

hey rusty,
man this big body building is like a religion.itried to get away form it but always get sucked back in.i worked out so long to get biger and bigger i actually trained my body for that now if i even touch weights i gain mass.its like my body is a computer it remebers when i was hudge and goes back to that.so i reverted back to trying to get big again and man im disgusted remember i even posted about how eating once or twice aday was wrong,i was dead set on the whole 6 times a day thing.well ive had to totally quit my gym to get away from the body building cult.now im back being a vegetarian eating only once or twice a day and doing 90%cardio and only 10% weight training i need to loose 40 pounds of mostly muscle.i have a mike tyson built.but once befor i was down to 183 and was so much more happy.thanks brother for having a place for brainwashed nuts like me to come and here the cold hard truth:)

hi rusty me again… i've tried the "irradiation"(hyperirradiation in the power to the people book) technique and i am quite confused…

to gain mass you have contribute 2 of your favourite method:
1. EDT training method (post "Build Muscle Mass With Body Weight Exercises")
2. Pavel Tsatsouline's Mass gaining routine (post "A "Sensible" Way to Build Muscle Mass"

both emphasize limit the fatigue during workout

but….
according to your previous posts, 1 must use "irradiation" techniques to avoid soft muscle(which i have now)

when i use that technique i fatigue fast, lol.
in the 1st mass gaining routine i literally cant stand the 4th round
and the 2nd, 1st round…

so, should i eliminate these techniques when aiming for size?

and other question:
in the previous post you've tell me that training for strength require the rest not more than 1 minute and size, less… but i found it hard, as stated above, the "irradiation" killed me.

any thoughts?

another good post rusty… but 1988?!? that's when i was born…. i reckoned its pretty cool how the CK guy is still in pretty good shape after somewhat years from his modeling peak… i agree with you that many people who goes to gym tackle weights with the wrong idea, but from experience i think its just that so many gyms are packed with bodybuilding mags…

anyway, since you do a lot of post regarding celebrities physique i was wondering if you have ever seen Rock 'n' rolla, it's not the best guy ritchie film i've ever seen but still pretty good. The actor who played johnny quid in the film had a pretty impressive physique. I'd say a little on the slim side but still great muscle tone (much alike to that of tyler durden).

thanks for reading…

Hi Rusty,

I've known Ric since 92' and the guy is just a freak of nature. He has the best body in the biz, always has. The worst part for all of us is that he doesn't WORK OUT at least not in the traditional sense. He was a swimmer, lives in Miami and just happens to be ripped all of the time. I've seen him eat tons of Ben & Jerry's and he never gains an ounce.

Pitt, you say he is in "pretty good shape"?! Are you kidding man?!

Jon,

Hugh Jackman is a great example of a bigger guy looking outstanding. He is big, but still looks great in clothes and doesn't overdue it. You could do a 3 way split if you are going for mass. The way you have it structured looks solid. I'm guessing on day 3 you would have plenty of time to add in more HIIT and a bit of abs.

JE,

I don't like the way natural bodybuilding looks either, but I do have at least some respect for these guys.

nimrod,

The only Mr Olympia physique that I think looked alright was Frank Zane, but I still think he would have looked better with less muscle.

Kane,

Ronnie Coleman looks unbearable to be around. I prefer to hang out with people who let their actions speak…not constantly brag. That body weight routine will kick your butt. It will make you gasp so hard that you wouldn't be able to scream out like Ronnie Coleman even if you wanted to. I love how he throws down the 140 pound dumbbells after he is done pressing them. I use 100 pound dumbbells for incline presses and never feel the need to drop them. I guess he isn't well balanced enough to be able to set them down on the floor slowly. Someone is going to lose a finger or toe hanging around that gym.

anonym,

He looks around 5-6% body fat and isn't holding any water weight. It is pretty tough to stay that lean all the time…my guess is that he prepped a little for a vacation. Most of the really lean guys I know stay closer to 8% most of the year. Thanks for the compliment about my site.

John,

I know there are plenty of women who enjoy that physique as well. The lean look is just more practical, like you said. The one thing I didn't touch on much was how a bodybuilder ages….those large muscles begin to droop pretty heavily at a young age…a slim and lean 50 year old will look much better than a 50 year old bodybuilder. I would tell any bulky man or woman over the age of 30 to drop as much of that weight as possible before they reach 40…they will just age much more gracefully.

Baz,

If you do take that approach, give yourself 5-6 months to get lean…not 2-3 months. It takes much longer than most people think to get really lean for summer. If you want arms that look good in a t-shirt, get really strong at a few of the big basic upper body lists. If you get strong at bench presses for instance for 3-5 reps and you do it with a low body fat percentage, your triceps will look outstanding. Same thing with biceps…get strong at chinups, rows, curls, etc.

Keith,

In this case, I would say Brad is right. Ever seen footage of a state prison? A lot of big scary guys with a lot of muscle and these guys exist with just a little bit of protein each day.

Trevor,

I went over to your Myspace page. The band sounds good. Congrats on the Warped Tour appearance! One of my favorite bands of all-time, The Pixies, came right out of your town. Seattle has had a few good bands over the years, especially in indie rock, but I'm a big fan of good cutting edge rock no matter where the location.

Al,

You are completely correct…9 out of 10 people would look better if they simply spent the following 6 months focused on losing body fat, while just lifting enough to maintain the muscle. I'm shocked by all the pudgy guys as well, who work so hard…but focusing on the wrong thing.

Kieran,

The main thing is to keep somewhat lean and stay in great shape. There are quite a few ways to do this. I like going to the gym a few times per week, because I like being able to track my progress in certain lifts, but it is a great feeling to know that I can stay in incredible shape without the gym. There are a few lades who like the bulked-up guys, but not many.

shane,

That is cool if you are naturally more muscular. There are great examples of guys who carry more muscle, but look good. Hugh Jackman, Duane Johnson, Matthew McConaughey, etc. They are all naturally big, but stay lean for their frame. So they have the lean look while carrying more muscle. I hope that makes sense.

chuck,

These are just guidlines to be followed. To be honest if you are aiming for mass, you do want a little fatigue. Each set builds upon the previous set, so your muscles aren't completely recovered before doing the following set. For strength, each set is separate…you should be close to 100% recovered from the previous set, before attempting the nest set. So for mass you do want to be just slightly fatigued, because you are trying to break down the muscle a bit.

Pitt,

Yeah…I'm getting old. I graduated high school in 1988. Physically I feel like I'm in my mid-20's. Mentally I feel wise, but still like having fun and enjoying life like most young folks. Ric is in amazing shape. I think most people would love to get to that level. I do need to do a post on the guy from Rock'n' rolla. I haven't seen that yet, but saw the previews…that guy is as sharp as it gets.

Alex,

I have met people who naturally stay that lean (1-2), but have also met people who work for it to get that lean (4-6). Make no mistake, a physique with that low body fat level is pretty rare. The cool thing is that most guys would look great if they got close to that level.

Rusty

Rusty,

I have a quick question about how you eat… since you stay toned and lean year round, I'd like to know how much would you say you eat (in terms of percentage) in protein, carbs, and fruits and vegetables in a typical week(since I know you don't eat the same way everyday)?

I agree with your statements of which body looks more aesthetically pleasing… but I'm surprised that you're shocked that bodybuilding is still popular. Really? Like DUH.

In fact it's only going to get bigger (no pun intended). It's just simple psychology in my opinion. A bigger, thicker frame commands respect. There is a reason that the bouncers at the top venues are massive. It's just instincts… when a guy is 2x your size, you don't fu*k with him… and truth be told THAT is why most guys get big. On the side, having female attraction isn't a bad thing either.

Anyways, that's what I think. But hey… here's to being lean, toned and TRULY sexy.

Cheers.

Thank you for the response,your site really is the best on the web.I can't even count the number of hours I spend here; I actually read EVERY single article.

My only concern is doing shoulders after a chest day since your shoulders assist in chest exercises…I should be fine though,right?

Again,keep it up bro…you are doing alot of people who want to look good a huge service.

dude love it great article. im 6 ft 170-75 i stay there year round. I just try to get stronger in the 3-5 rep range. its great article

Rusty,

I have been reading your blog for a while now and was wondering if you could recommend other good sites for me! I am a 23 yr old female just trying to get lean and look awesome! I would appreciate your help!

Hey Rusty,

If I had found this website BEFORE I found some of the other body-building websites, I'd be a lot closer to my goals today. When I think back at some of the advice that's thrown around several of these other 'fitness' sites, I cringe…I really do.

rusty, what would be a good set up for a bodyweight circuit (exercises, number of reps, etc) i've read your posts about this but you didn't go into details. I get confused b/c you say high rep training is uneffective to tone but isn't that what is done for body weight exercises?

Rusty, love the site. Here is my dillema. I've always been pretty barrel chested. Because of the size of my upper body, coupled with the fact that I still have a decent amount of fat to lose, I look a lot bigger than I am. My chest/slight "man boobs" protrude out much further than my stomach area. My question so you is this..should I forgo working out my chest as I have been (10 sets of 3-5 reps, 2x per week..never to failure) until my body looks a little more proportionate? Or will that have the opposite effect that I want it to? Any input would be great! Thanks!

Hey Rusty, great post as always.

I came across this workout, its called the abercrombie workout. It seems to be somewhat a mix of your ideas with some basic body building ideas as well.

It focuses on a clean diet, and hard cardio, but what do you think about the workout itself, for a fitness begginer who IS looking to gain a few pounds of lean muscle.

Here Is the link where you can check it out:

http://www.abercrombieworkout.com/

I would really appreciate your opinion, and if you like it maybe even write a post about it.

Thanks again,

MAX

Karie,

Check this out:

6 reasons you should avoid training for the pump

lift light weights for low reps to gain strength and muscle definition

karie thats a good question, iv been wanting to know the answer to this too, thanks

There are some good points here about too much muscle and a life that revolves completely around bodybuilding and eating 10 times a day. Those overdeveloped trapezius muscles (“traps”) pictured on our eight-time Mr. Olympia winner above look like tumors growing out his neck that should be biopsied to see if they need to be surgically removed.

Are we going overboard, however, in the direction of lean? How much leanness can we acquire before becoming too thin? Skinny is not attractive at all and does not look healthy. We talk about “lean muscle”. Well, what the heck is that? Is this opposed to fat muscle? Have we become as obsessive about our fear of fat as we have about our aversion to too much muscle mass?

I like muscle tone and the shapely lines that come from meat on the bones. I had a friend who had a great butt. She was not my girlfriend but I still liked looking at her rear end with its great curves. She also had thick shapely thighs and looked athletic and sexy as hell. Then she started working with a training coach and started on a low-fat diet. She lost her great behind and became just plain skinny. Don’t get me wrong, she was training hard and was all muscle, all “very lean” muscle — but she had lost all her beautiful curves! This is nuts in the other direction. This is too darn “lean”. I’ll take shapely curves over straight thin lines any day.

Excessive bulk is not attractive or healthy. Too much fat is not attractive or healthy. Not enough meat on the bones (too darn skinny) is not attractive or healthy either. Obsessing about not eating too much is as imbalanced as obsessing about not eating enough. On one end is the professional bodybuilder who looks like an over-muscled freak and at the other extreme is the professional advertising model who has perfected that sleek skin and bones look. Do our language and attitude reflect our search for a happy medium?

Check out my no nonsense muscle building review at http://nononsense.fitnessfactsonline.com

Hi Rusty nice post totally agree with views . Iv added a workout video of guys freestyling on pullup bars you should check them out . If only most of us incorporated more exercises that move our body through space instead of all those curling movements ! http://www.youtube.com/watch?v=Eqdad6w1zrs&feature=related

Great analysis Rusty. I think the main appeal of these freaky guys is their dedication and relentlessness in the weight room. I would never want to look like Ron Coleman but he helps make goals of adding ten pounds of muscle or losing ten pounds of fat look like a cakewalk.

I'm sure we owe alot to the golden age bodybuilders for pushing the envelope. Without them we'd probably still be a bunch of slow cardio joggers stuck in the stone age of fitness.

Frank,

I'm going to have Brad Pilon do a guest post on Weekly Calorie Deficit vs Daily Calorie Deficit. This will answer this question well. I don't even count the grams of protein anymore, but my estimate is an average of 120 grams per day of protein. I eat a decent amount of fruit and vegetables daily and really limit the grains (eating less and less grains). I try my best to average around 1,800 calories per day, but some days I eat only about 800 calories per day…other days I eat 3,000. I am now focusing on my weekly calories, instead of daily calories…it is a different way of looking at things that seem to work well.

Fit Jerk,

Yeah…I think the "big guys get repect" thing is probably legitimate until a guy reaches his late 20's. Once a guy reaches his 30's the whole idea of being a man changes. A 30+ year old guy has the wisdom to know that being big does very little for you in life.

Jon,

You should be fine doing shoulders after chest. I have found that occassionally you will need to go really light when doing your shoulder presses. If they feel extra stiff or your joints feel sore, feel free to use half the weight and just concentrate on the tension.

Tyler,

Those are great proportions. I would recommend just to keep doing what you are doing.

Megan,

I feel bad whenever listing sites, because there are about 30 that I really like. I don't want to list all 30, so here is a good starting point (sometimes my site removes links when put in the comment section, but simply cut and paste into your browser).

Marksdailyapple.com
Bradpilon.com
Lifespotlight.com
Zentofitness.com
Gohealthygofit.com
Bettersbetter.com

(This isn't even close to an exhaustive list. You will find tons of great fitness bloggers who comment on my site on a regular basis. My recommendation would be to click the links of commeters who's writing style you enjoy.)

Tony,

The worst part about some of those sites is how out-of-touch they are with the real world. People want to get fit, but don't want that to take over their lives.

Karie,

I use body weight circuits as a way to burn fat…and lifting as a way to tone the muscle. When I lift I like high tension with heavier weights to create lasting muscle tone. Doing a bodyweight circuit is simply a way to boost HGH levels and jack up the metabolism to create a good calorie deficit to assist in burning bidy fat. The side benefit of doing bodyweight circuits is that they can help maintian muscle tone for a decent period of time. For instance, I believe you could skip the gym and just do body weight circuits for 3-4 months and still look outstanding. At some point you would want to go back to lifting or some form of heavier resistance to insure maximum tone. For a sample body weight circuit troutine, go to the top of my site just below the image and click "Body Weight Training for Fat Loss".

Robbie,

You could definitely skip doing chest for a while. Concentrate on intervals and circuits while eating clean enough to create a strong calorie deficit. You just sound like you need to "lighten up" a bit and then go back to lifting. You could do chest during this time, but that time would be better spent reving up your metabolism.

Max,

I always like people who give out a good deal of free info. This is a decent beginning bodybuilding type routine. It is something that will work as a great introduction to someone who wants to add a few pounds of muscle. It would be a decent guide for a young guy to follow his first 3-6 months, but after that…you should come back here and dig in to take it to the next level. Also…don't buy any of those supplements except creatine. Even creatine isn't necessary, but it will get you faster muscle building results (download my free guide "The Supplement Conspriracy" to hear the truth about most supplements).

Wolverine,

Hopefully my repsonse to karie answered your question. I think of body weight circuits as a way of doing HIIT with no equipment (and more time efficient than doing it on a treadmill). Lifting should be low rep aiming to gain strength without adding size…the more efficient a muscle gets, the better tone it will display.

MA Green,

Too skinny is bad as well…if anything, my blog pushes a lean, but healthy look. I like to have a visible six pack year round and I feel my best when I'm at this level…but you don't have to be stick thin for this to happen. As far as women go, I think they look best with a flat stomach. The only time they will have a true six pack is if they go really low in body fat percentage (which is hard to do). Part of the reason I suggest drinking beer and wine and eating good food is to prevent people from being obsessed about being thin…gotta live life!

Viknesh,

Thanks for the heads up on this video. I'll do a feature piece on these guys and an interview or Q&A of some sort.

Dave,

I do have respect for the work ethic of these bodybuilders and even with drug use, they work their tails off to get that big. I also know that there are good men and women out there who compete in bodybuilding contests. I'm amazed that it is still mainstream, but "different strokes for different folks" I guess.

Rusty

I agree that the smaller, leaner guy has a better physique. The huge, bodybuilder types are totally lacking in function and flexibility. What happens with all of that muscle when they are 70 or 80
http://www.studio-element.net- Saint Louis' premier personal training facility

Also agree with this article…I used to do the "bodybuilding thing" for years…gained good muscle and all….and my share of injuries to boot. Now, I focus on functional training and getting lean….that's what it's all about.

I reckon we should get Ric to post on your site Rusty…Lets see how he trained? Guess in the end though, it doesnt matter how you get there, if you want a lean, fit and healthy physique-hard work is the key.

I realise that request is easier said than done!!

Hey bro,

Just wanted to give you an update on how things worked out on my 3 day split.It didnt work well quite frankly.I am going back to the push/pull routine I had earlier.It makes so much more sense from an anatomy standpoint.Since triceps and shoulders assist in chest movements,it only makes sense to work them together.The only downside is a longer workout.

I think the best way to live is do what is practical and healthiest. Agreed, that if someone LOVES to bodybuild, so be it, but I FEEL better when I am flexible and having a raw vegan diet with lots of awesome superfoods. peace.

Raw vegan diet? Yuck! I'll take my ribeye, thank you…..LOL.

haha, I agree, Ronnie does look bad in relaxed position. Look at Victor Martinez, now that's a decent bodybuilding body. I'd still prefer Arnolds.

how many people steroids killed? put a number – it's obvious you know it, since you talk about this.

bodybuilding is about being a freak. it gets old, it's not even funny anymore. but this "attractive model" look is looking so weak. there's only one thing, that never gets old – strength. strength is the reason and the target. and strength is followed by strong look – big traps, neck, back, barrel chest, thick torso. but this look is just a result, not the purpose. strength is what matters the most.

Quick question: What is the best number of sets & reps to gain muscle while still remaining lean & cut?

WOW i cant belive this post was eva made bobybuilding training has it uses….OMG go a hit chest and triceps like a bodybuilder would u feel amazing afterrward u feel strong pumped full of energy then the next day sure ur a lill sore but hey ur body gets used to it…
PPL can train bodyerbuilder programs without looking like a bodybuilder u hit eva muscle once a week get good strength gains and look bigger……me myself i like circuit training so thats wat i do

all training works sure being massive like ronnie coleman is not really wat ppl want but training like him will get u strong and fit/big and looking good

Bodybuilder's bodies pretty much suck.

oh, most actors are on roids. Pitt, bana, smith, norton etc etc etc. u can do roinds and get a little bit bigger and ripped.

Wheres the workout that Ric Arango has been doing??

Rusty,

Great site, you truly have a wealth of knowledge. That being said, please do not discount some of the advantages of bodybuilding. I'm 37 now but competed regionally and almost made it nationally. I did two "cycles" in my early tewnties, so for the most part I did natural bodybuilding. There is a case to be made for putting on an efficient amount of mass in your early teens to mid twenties for benefits later in life i.e. bone density, more muscle mass for fat burning, HgH release, easy recall on muscle memory, etc. I agree with you on todays movement however, the copious amounts of drugs that the early 1990s to present day National BB's consume is mind boggling, it is the reason I got out. Today I concentrate on a mixture of powerlifting, HIIT, power walking, 5k and 10k's and medium range outdoor biking. I strive to attain about 30g of protein every 3 hours with low to medium carbs and healthy fats, but I'm not a zombie or consumed by my diet like alot of people think bodybuilders are, my prep takes about 20 minutes the night before, thats it. In my opinion, the ideal physique would be a Herschel Walker or Bo Jackson type. High Sprinter type muscle, around 7 to 8% bodyfat, high cardio conditioning and above average VO2 max, you get the best of both worlds with aerobic and anaerobic condtioning. I know this could vary on each individual depending on percentage of fast and slow twitch, but just what I feel is ideal.

A little warning on HIIT, I find it one of the most effective ways to train, however it is very easy to overtrain, especially for people in thier 30's and up. After training for awhile you will develop an intuitiveness about when your body is ready for another round but on the safe side keep it 48 hours in between sessions minimum.

Rusty, I find your site intriguing and also commend on you on the time you put into this site. Also the unselfishness that you bring to the table, you truly do want people to live healthier and happy lives and I see that you have helped multitudes.

This post has some truth to it but again using Ronnie Coleman and Jay Cutler as an example of bodybuilding is very misleading. Some people who take up "bodybuilding" will never get that big, or probably even want to get big. You are using very, very, poor examples of bodybuilding. If you look at the REAL bodybuilders before arnolds time, they were stronger, healthier, and more aesthetic than todays. Steve Reeves, reg park….

This is the worst part of being healthy: Raw vegan diet!!!

There is no way I could do it.

Steroid using, protein shake guzzling bodybuilding dorks everywhere do certainly perpetuate the extreme stereotype that you illustrate in this article. And, of course, who wouldn't rather look like the bulemic model than the steroid freak monster? You create quite a contrast with these two photos that unfairly groups natural bodybuilders with the dorks and freaks. what about natural, organic, drug-free bodybuilders like me Rusty? I am not big and bulky and I do not scream and throw dumbbells around the gym or use supplements of any kind. I respect all types of athletes and fitness philosophies and my training reccomendations are goal specific for each individual. It is a brilliant marketing approach to debunk bodybuilding as you have done with your site with great success but I want people to know that not all bodybuilders are the same and that I love the information on this site and think bodyweight training and cardio is great for most people. I just don't care for the resentful tone against "all things bodybuilding". I don't like those arrogant steroid guys either.

I am in agreement with you totally. I only lift weights for fitness and a bit of muscle, not for anything else. I also do not think bodies like Ronnie Coleman look natural, at all.

Life is all about choosing the middle way and moderation is always the key to real happiness.

This looks very familiar. Are you an editor for a blog magazine?