6 Reasons You Should Avoid Training for “The Pump”

January 5, 2008

Training for the pump has been the holy grail of bodybuilding ever since Arnold Schwarzenegger spoke about it in the documentary “Pumping Iron”.

Achieving the pump while working out is a great indicator that your body is in the right condition for muscular growth. The big reason that bodybuilders can display much more mass than someone who lifts exclusively for strength is because bodybuilders train for the pump.

I’ll talk about what causes the pump in a second, but first let’s look at a picture of a pretty girl in a field of flowers.

pretty girl in field of flowers
[You didn’t think I was going to show an oiled up bodybuilder did you? Call me crazy, but I think pretty girls are better motivation!]

Okay…Back to “The Pump”

The simplest explanation of the pump is that more blood is forced into the working muscles causing the muscles to swell a bit. The reason this helps for muscle growth is that the muscles are surrounded by a tissue called the fascial layer. The pump helps stretch this layer out a bit allowing more room for muscle growth to occur.

The pump also helps the body create more capillaries which in turn allows the body to create large and larger pumps and more growth.

What Causes A Large Pump in the Muscles?

The biggest factor in creating a large pump is the level of muscle glycogen in your body. Simply put, when you eat an adequate number of carbs this becomes an energy source that is stored in the muscles.

When your muscles are full of glycogen, your body is “carbed up”. You will achieve the pump easily in this state. The way you lift has a lot to do with the pump as well. Typically higher reps (6-12) and less rest between sets will maximize the pump.

So Why Do I Recommend Avoiding the Pump?

I will list several reasons I don’t recommend training for the pump. Remember, this isn’t a bodybuilding site. I focus solely on tips to help people get the “Hollywood Look”. Nobody in Hollywood has that bloated pumped up look.

That excessive muscle look is completely out of style, isn’t attractive to the general population, and really isn’t very healthy.

1) The Pump Creates Temporary Muscle Tone

When the muscles are pumped up, they grow in size and the skin tightens up a bit around the muscles. When the muscles are in this state they look a bit better than normal. They look quite a bit more defined.

The problem is that once this temporary state is gone, the muscles look a bit soft. Later in this post I’ll discuss a better strategy to insure that your muscles look defined all day long.

2) The Pump Makes You Look Leaner Than You Actually Are

When your chest and back is pumped up, it tends to hide that bit of fat around your waist. In proportion to these larger, pumped up muscles you look like you have less body fat. Even worse than that, a lot of guys will focus on how good their arms or chest look and forget about that lagging midsection. The pump creates an illusion of being in better shape than you are.

The problem is that once you hit the beach in the summer, you will realize that you don’t look quite as good as you thought you did. You should have worked harder on cardio.

3) It Will Cause Growth in Muscles That You Want to Slim Down

Women please, please, please read this! If you want to slim down your legs, hips, and butt…avoid all exercises that create a pump in these muscle groups. Remember, the pump will stretch the fascia to allow the muscles to grow.

The pump will also build more capillaries in those muscles. I don’t believe large legs look good on men or women, so I pretty much advise against most leg lifts (yep…I get challenged on this all the time…but I’m not going to change my opinion on this). Hit cardio hard instead. You really will look WAY better in jeans.

Here is a tip from my sister who is in incredible shape…if the exercise bike is pumping up your legs, stick to running instead.

4) The Pump Gives a “Bloated Sausage” Look to Your Muscles

It is had to describe in words, but guys and girls who train for the pump have a strange unnatural look to their muscles. The muscles are too rounded in my opinion. An attractive body has a more lean, angular look to it.

The excessively large rounded muscles create kind of a “cheesy” look. What I mean by that is that when a person who trains for the pump wears normal clothes, like at a club, they look like a gym rat who is trying to dress hip. When people look at you, you don’t want them to think “gym person”. You want them to think…”that is an attractive looking guy or girl with a hot body”.

This is a subtle but important difference.

5) The Pump Creates Excessive Muscle Mass

I am not against muscle mass. Really…not at all. I just think “excessive” muscle mass creates a very unattractive look. See each person has a natural amount of muscle mass that they look great with.

A person with a small frame like Brad Pitt, would naturally carry less muscle mass than The Rock. They both look great although their amount of mass varies greatly. The Rock at one point did focus on mass and didn’t look as good as he does now.

If people focus on functional strength, cardio fitness, and muscular efficiency without forcing the issue to gain mass, they will look much better. Unfortunately most personal trainers teach their clients to build muscle mass at all costs.

This is why working out for “the pump” is so popular. The most efficient bodies have a high strength at a lower body weight. So training for strength without an increase in size is how to get a more efficient body. This is the polar opposite of what bodybuilders do.

6) The Pump is An Indicator For Muscle Growth But NOT Fat Loss!

Whenever my muscles get really pumped in my workout, I know that I am in a poor position to burn excess body fat. you see, to create the best conditions for the pump to occur, your body has to be “carbed up” a bit (as I mentioned earlier).

This means that your muscles are full of glycogen, which is how your muscles store fuel. The other major fuel that your body uses is body fat. The problem is that your body will use all of this stored glycogen before it accesses your stored body fat.

If your body is carbed up, your muscles will look great in the gym. You will look more toned, because as mentioned earlier the enlarged muscles will reduce the appearance of some of that body fat.

The problem is that you won’t burn much body fat in that workout. Going into a workout in this “carbed up” state is a bad long term strategy to get lean and defined.

Training in a “Carb Depleted” State is a Better Strategy

I really recommend going into the majority of your workouts with as little glycogen in your system as possible. This is why I recommend eating very few calories leading up to your workout.

I like to fast 4-5 hours before every workout to insure that my body is in a great position to burn body fat, not glycogen. You won’t look quite as impressive in the gym, but you will look MUCH better in the long term when you get to a low body fat percentage.

Keep the Reps Low, Build Strength Without an Increase in Mass

When you get stronger without getting bigger, your muscles will begin to display permanent muscle tone.

You will gain muscle density and get a firm body that looks great 24 hours a day. A body built on the pump looks good while in the pumped state (in the gym), but poor the rest of the time. An example of athletes who train for strength without increasing mass is Gymnasts. Their bodies look defined at all times.

As long as you train for strength without aiming for the pump and you keep your calories under control, you will not need to worry about excessive muscle mass. I also recommend following up your brief strength training workout with intense cardio. If you have never done tough cardio in a carb depleted state, you will be shocked at how much more effective it is for fat loss.

How Your Mind Plays Tricks on You in the Gym

Everyone looks much more muscular and defined in a pumped up state. A normal looking guy or girl can transform their body with a few reps of bench presses and look really ripped if his body is carbed up.

This is psychologically rewarding…especially to guys and girls who like the bodybuilder look. When you go into the gym in a carb depleted state and train for low reps, your body won’t transform a few sets into your workout.

What you see in the mirror is how your body will look 24 hours a day. It will be a weird transition for you, if you are used to seeing bulging muscles after 4-5 sets of curls. The great thing is that you will know exactly where you stand, and will know exactly how much fat you need to drop to look defined. If anything, you will look worse in the gym than you do the rest of the time.

The decision is yours…look impressive in the gym or impressive the rest of the time.

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{ 73 comments… read them below or add one }

Helder January 5, 2008 at 10:55 am

Once again you got it right, now i train with bodyweight only, but in the gym i have always trained with low reps, i never liked much higher reps, i believe that low reps are also better for someone who wants to gain mass, the main difference for me is in nutrition. There is something that no one ever explained to me, maybe you can Rusty, i almost never train with high reps, but when i do, i don´t get pumped, i know it’s strange, but i don´t, my muscles seem to shrink when i use reps above 10. When i use low reps 3-5, my muscles look big after the set, they look like if they were pumped, i know this is not usual to most people, can you tell me why this happens with me? No doubt that low reps keep you looking good and toned all day, besides you get the advantage of getting stronger.

I would like to write something about squatting, and why i believe people should, but without making the glutes and tighs grow out of proportion. I’ve read an article once, and it made sense to me, people should squat (it doesn’t have to be the back squat) because in the long term it will be usefull, the example given was that most people when they get old, even former runners, have a hard time in simple things like getting up, running didn´t give them strength, so that doctor believed that people should do some form of squatting to keep their legs strong through Life. I also believe it´s a question of balance, if i get strong in my upper body, i should be strong in my legs, i know that back squats ruin the good looks, but front squats and hack squats, don´t make your hips grow, they don´t make your glutes grow, and they work mainly your lower quads and that gives the legs a balanced look, i hate to see legs that are very large in the upper thighs and very thin in the lower thighs, that´s ugly to see. The legs like the upper body can be trained to look good and strong, without getting big. This is just my opinion and i believe that article made some sense. I would like your opinion too, it´s a very valuable opinion to me.

Thanks Rusty

katie January 5, 2008 at 1:14 pm

great post! so, would you say spinning is a “pumping” exercise?? i was obsessed over the summer and i definitely felt like my legs got way more muscular.. which isn’t really what i want as a girl.

admin January 5, 2008 at 2:06 pm


Obviously continue to do hack squats and front squats if they are working for you. I would much rather build leg strength by running stairs or hills, jumping rope, sprinting, etc. My legs look more defined and have great proportion now and I haven’t done any direct leg resistance work in over 5 years. I won’t recommend squats to most people, but they could be of benefit to some. Strength can be built by including intense cardio. If someone was just a distance runner, they probably would eventually get weak legs…and this is where the doctor’s advice would help.


Spinning is a great cardio exercise for sure! I think it benefits women who are naturally long and lean, better than it benefits a shorter woman. I would recommend that women who have naturally more muscular legs avoid spinning classes. Switch over to running on a treadmill and your legs will lean out a bit. That being said…spinning is an incredible way to lose body fat. Any guys who are reading this, should give this type of cardio a try…it will kick your butt!


Brad January 5, 2008 at 4:05 pm

Dude, you’re site is awesome. I started reading you’re articles on Ezine last year along with Tom Venuto’s stuff. It really made all the difference in my training and my results. I spent about 8 or 9 years convinced the only way I could look good was by getting big muscles. I waisted thousands of dollars and thousands of hours dedicated to this pointless goal. Sure I would add a lot of weight sometimes, but it always brought about way to much fat. I even got my Bench up to 300 pounds. Didn’t matter, I looked TERRIBLE! I look back at some of those pictures now and I cringe. I waisted some good years in college and out of college trying to look good and I looked awful whenever I tried to bulk up. The times I didn’t bulk up and was just working out and playing sports I looked my best. I am basketball player and carrying all this weight on my body was not natural and killed my game.
The last two summers, especially last summer I focused on losing body fat. I ate a healthy diet and worked extremely hard on cardio, as well as hitting the weights hard for 3 days a week, about 45 minutes tops, sometimes just a half hour. I got my bodyfat down to 6 percent at one point and kept it around 7 percent all summer. I looked and felt great! I had plenty of muscle already, I just had to get rid of the bodyfat to make it look good.
You’re site is awesome, it changed my whole outlook on my training and how I feel about myself. It’s all about having low body fat and toned muscles.
I realize there are more important things in life then the way you look. But it sure does help being confident.
Now when I workout, I never worry about looking and getting huge. What a waiste of time. My body wasn’t meant to carry huge amounts of muscle mass. Thanks to you’re site I’ve realized that and now I’m as happy as ever with my appearance and my training. Thanks Rusty, take care!

thomas January 5, 2008 at 4:52 pm

rusty i had a question i do reps 4-6 and i try to go to a heavier weight each session and build on my previous results. trying to get to the next weight pushing myself. Is this a good way to go about it? i also feel when your on a low calorie diet its hard for you to gain muscle


Jennifer January 5, 2008 at 5:11 pm

Hi Rusty,
I would like to start a new intense routine now that it is a new year!!
I am thinking of including the following:

3x/week: Taekwon-Do (this would be interval training)
2x/week: push-ups and pull-ups (4-5 sets of 5), but I do assisted pull-ups because I can’t make it up with my full bodyweight!
2x/week: planks (I also work abs at Taekwon-Do)
3x/week: HIIT training: running or the elliptical machine (30-40 mins)
1-2x/week: dancing (I like to hit the clubs!)

Diet: I have been eating very healthy food such as lean protein, vegetables and fruits and drinking lots of water and green tea. I am limiting the amount of bread, rice, pasta and sugar I eat.

I think for my body-type, since I have a sexy body naturally (not afraid to admit it!), I get the best results when I really watch what I eat. It doesn’t matter how hard I work in the gym if I eat too many carbs or too much food in general. I am going to be super-strict for the next 5-6 months and see where I can take my body.

Let me know what you think of this routine!

admin January 5, 2008 at 11:41 pm


I asked myself this question a while back…Do I want to impress young guys in the gym or look attractive to the vast majority of women? Easy answer! When you put up 300+ on the bench, no doubt you got ‘props’ from the other guys in the gym…but did you look better because of that? Probably not. I come from a similar lifting background. Now that you look better, feel better, fit into clothes better, are healthier, and more athletic…you will never go back! Thanks for the compliments…I’m excited to have you as a new reader.

Try to get stronger over time, but don’t feel the need to increase pounds every workout. Also…eating low calories while strength training limits mass gains, but builds muscle density…this is what creates impressive muscle definition and will make your muscles look amazing. I think gaining strength while staying at the same weight (or losing weight) is the ideal route to amazing muscle definition.


Helder January 6, 2008 at 9:50 am

Hi Rusty

Nice photo that one with the smokin’ bodies 🙂 i need help from you, the first time i’ve discovered your articles was when i’ve searched in google for “square pec training” and it lead me to your article in ezine. I really want to have that look on my chest, an even chest from top to bottom, since then i only do incline work for my chest, now i´m on bodyweigth training and i only do pushups with my feet higher or handstand presses (very few reps) but i’m not satisfied with the results, no matter what i do my lower pecs seem to grow very easily even with incline work, i’m having a hard time to achieve the chest look i want, can you give me some advice?

Thanks Rusty

shane January 6, 2008 at 2:24 pm

this goes out to the fellow guys on here,i noticed that when being really big and bulky,it definately affects your johnson size…i use to always go for that big pumped look.i guess theres something about blood flow to your muscles that can affect you penis.beleive it or not 30 pounds lighter i gained like an inch:).dr oz speakes about this in his book,and also on oprah.and rusty your right evey body at the gyms always give me a hard time for not doing legs.im short at 5’9″ so i for sure dont need extra mass:)

admin January 6, 2008 at 2:39 pm


Yes…I love photos like this. They make the internet a prettier place 🙂 You won’t ever see “most muscular” poses and things like that on my site.

Okay, the upper chest question. Like you, I had a bigger lower chest than upper chest. I wanted that line that went from the lower chest up to the collar bone. I now have achieved that and have built my upper chest. I still have a bit bigger lower chest than upper, but it is much improved.

A certain amount of this comes down to genetics, but first you de-emphasize things that build the lower chest like flat bench presses (don’t go anywhere near declines).

Also, continue to do low volume, low rep lifting on all of your body except for your upper chest. You kind of need to blitz it to fill it out. I want you to do many sets with varying rep schemes. You probably need to go to the gym for 6 months to accomplish this.

Here is a great chest workout. I do have to admit it was from Arnold Schwarzenegger…I believe it was from his Encyclopedia of Bodybuilding (I bought it 15 years ago).

Exercise 1: Incline Dumbbell Presses
Sit on an adjustable incline bench and set it at a really high angle. Do a set of incline dumbbell presses 10-12 reps. Grab a heavier pair of dumbbells and lower the angle just a bit. Aim for around 10 reps. Continue to do this for 5-6 sets until you reach an angle that is just above a flat bench angle.

Exercise 2: Incline Smith Machine Presses
Get an adjustable incline bench and roll it under a smith machine. Set the angle to lower than 45 degrees (a little bit above flat bench level). Slide the bench to a point so that the bar touches your collarbone at the bottom point. This is really important. You won’t be able to lift heavy weights with this exercise. You can also do this same exercise with a regular barbell incline press and force yourself to be extremely strict and touch your collar bone on the bottom of each rep. I like the smith machine, because it forces me to be strict once the bench is set properly. Do 5-6 sets of 6-12 reps.

Exercise 3: Incline Dumbbell Flyes (modified)
I forget where I read about this exercise. Here is what you do to insure that you only isolate the upper chest muscles without engaging the lower chest at all. This is a great exercise. Grab a pair of really light dumbbells. Set the incline bench to a pretty high angle (not sitting upright, but higher than 45 degrees). For this movement, you are not going to have your palms facing each other like most flyes. You are going to hold the dumbbells the same way you do when you are doing incline presses. Push the dumbbells overhead to the starting position and pull your elbows back so that your chest feel stretched a bit. Bend your arms slightly and do a really slow fly motion. The important thing is to not let your elbows drift forward. Keep them pulled back the entire time. Your mid to upper chest should feel stretched a bit the entire time. This isolates the heck out of your upper chest and is an awesome finishing move. You are going to want to do 3 sets of 5 really slow reps.

Within 6 months your upper chest development should improve dramatically by doing this workout…then you can go back to a more traditional chest workout.

Hope that helps!


admin January 6, 2008 at 2:48 pm


You are killing me! That is hilarious! I should title my next book. “The Bigger Johnson Chronicles: How Getting Lean and Toned Affects Your Sex Life”. Who knows if that is true, but I guess it would be bigger in proportion if the rest of your body is smaller in size.

You Made My Day!


Helder January 6, 2008 at 5:55 pm

Thanks a lot Rusty, when i get back to the gym i’m gonna do that workout, i really hate to see the lower chest growing. Once again thank you.

Kevin January 6, 2008 at 8:05 pm

Love the site, Rusty. Used to be 187 with 9-point-something body fat. Now I’m a “175-pound with 20-point-something” train wreck. Married a great cook. That’s the excuse I’m sticking with.

Anyway, good stuff on lifting to tone vs. lifting for mass (which is all I (used to!) know. But I’ve got a question: is there anything wrong with training most muscle groups for tone, while training others to failure? (i.e. training traps and lats to failure b/c they’re not as large as they should be relative to the look of the arms, chest, etc.)

Thanks for the info. Keep up the great work.

Kevin (a fellow ASC’er)

admin January 6, 2008 at 8:15 pm


Yeah…you could selectively train a few muscle groups for mass by going to failure. I do recommend that if a certain body part is lagging. It actually works well.

It is crazy how much control you have over muscle growth vs. tone when you gain a deep understanding of the science behind it.

Have a great one!


DownSouth January 7, 2008 at 1:05 am

Im sorry Rusty, but I have to throw in my two cents on this topic……. A female with thick legs and backside is a HUGE turn on to me. When girls ask me about workin out I say “SQUAT SQUAT SQUAT DAMN’T!” But thinkin’ on it now I like what you’re saying here because if other dudes don’t like it then the shunned females I’d been giving advice to run back to me with a lower feeling of confidence….. heh heh heh…. Damn I’m a genius..

Ryan January 7, 2008 at 1:13 am

Hey Rusty,

I’ve been reading your site for a few months and love it. I’ve tried a few things, a couple have worked, a couple haven’t, but it’s a good read and it really makes you (or me?) want to achieve the results everyone always TALKS about achieving. When I first started reading, I was about 200 pounds, 17.5% BF. Not too terrible, but certainly not close to what I want to be. My body type is very similar to yours – 6’4″, broad shoulders, slim waist, slim but naturally-built legs. I’m also a college baseball player, so my lifts are pretty much set up for me (which I don’t care for), so I am basically forced to put on muscle mass, especially in the legs.

Anyways, over winter break I’ve focused a lot on cardio and bodyweight training (pushups, pullups, inverted rows, dips, etc.) and have been able to drop to 192 and 15.5% despite the holidays (I owe the cardio to you – never have I ever been able to run on a treadmill for more than 10 minutes, it’s too boring, but thanks to your HIIT treadmill workout, I find myself pushing myself and spending 30-35 minutes on it every time I run – usually 4 days a week – thanks for the idea!). My two main issues are this:

1.) We lift three days a week and practice six days a week – on days we lift, I am in no position to really do anything else – hour and a half lift, two and a half hour practice, plus work does not give me much time to do anything else. But on days when we just practice (Tuesday, Thursday, Saturday), I could probably get into the gym for a half hour to an hour to do something. I was thinking maybe a quick couple of sets of the aforementioned body weight exercises followed by 20-30 minutes of cardio, but I wasn’t sure if there was something else I could be doing that would better suit my time there.

2.) Eating. I live off-campus and don’t go to the dining hall, so eating healthy can be difficult. Being home is pretty easy, because my mom (yes, yes I know, the benefits) cooks dinner pretty much every night, and it is usually some sort of meat or fish with vegetables and a whole grain carb source, and it’s easy to eat healthy for breakfast and lunch, but at school… it’s much more difficult. Any suggestions? Ideas for healthy foods? Deli meats and what-not are easy, but my roommates run through that like it’s nothing – seems like every other day we have to go to the store to buy more meat. And we get Sunday’s off, so we go out Saturday night, so drinking beer is usually followed by the ordering of some sort of food (some form of pizza and wings).

Being at school is pretty much a disaster to my health haha. I spent all of last summer working into great shape, down to 185, 10%, and then I get back to school and see ya. So I’m trying to find a way to at least MAINTAIN, if not improve upon my progress that I have made this winter, so I can be ready to get into the exact shape I want to be in once the semester ends. I want to be able to get to 12-13% by the beginning of May so I can really hit it hard and get back to 10% by the beginning/middle of June so I have the summer to look good, not just at the end of August.

Thanks for any help and I apologize for the lengthy post!


PS – Quick question – I have a weird problem. I have decent arms, but my right bicep is a bit bigger than my left. When I flex, there is clearly more muscle density in my right, and it looks more cut and defined than my left. Any suggestions?

admin January 7, 2008 at 10:48 am


I always enjoy your comments. Yes…there are tons of guys who like women with large butts. The good thing is that different men prefer different looks. You would LOVE one of the personal trainers at my gym. She is surrounded by “fans of the big butt” all day long…LOL!


Have you ever thought of skipping breakfast and limiting your lunch to a really light meal. Think along the lines of a piece of fruit and a cup of yogurt. Then you would be able to eat mom’s cooking, spend some nights with beer and nachos, and still drop weight.

Read these 3 posts:

Skipping meals

Less Meals Per Day

One Large Meal Per Day

You could use these ideas to eat a low calorie day, while still enjoying your college experience (beer, late night buffalo wings and nachos, etc). You would have to modify this a bit to insure that you have enough energy to play basketball.

As far as your arm goes. I think all of us have muscles of varying sizes. I have the same issue as you…except my left arm looks better. There really isn’t too much you can do, except once that you get really lean nobody except you will see this difference.

One last thing…enjoy college! Meet a ton of girls. Make friends, etc. Do your best to stay is great shape (it sounds like it is just an eating thing that can be fixed easily), just make sure you stop and “smell the roses”. This is a really fun part of your life, so don’t feel guilty about staying up late with friends and eating crazy late night happy hour food with friends. Life is about enjoying the great people around you. I love college basketball, by the way. I’m a U.W. guy, they aren’t too good right now…but Brandon Roy is heating it up in the NBA…so I watch him quite a bit.

Have a great one!


tim January 8, 2008 at 6:33 pm

hey man i am back. You might think im crazy for saying this. I am 6 0 175 and 7 % body fat. before christmas i was 169 5.6% leanest ever. But I eat cookies and the goodies over christmas which i though i deserve and i believed what you believed in spending those times with family cuz you never get those. I have been using your techiniques such as cardio ive been using 5 days a week for 30 mins interval of course cuz we purchased a tredmill the family which makes me happy and weight lifting the low reps work amazing for me. the thing i think i finally wanna try is switching over to low calorie diet. i am probably gonna start off with protein shake mourning and one in afternoon and then the question is what am I aloud to have for dinner I still will probably have chicken with salad but will i be aloud dressing with that, what about pitas, buffalo chicken salad, CERAL i would love to have. Also how much are you aloud to eat for your last meal. I know the six meals there small. also if i decide on the weekend ill prob end up eating two meals how much strickter couldi be on those meals? sorry asking so many questions i just wanna make this change and no more info about it

thanks rusty i love the info

janet January 8, 2008 at 11:11 pm

Rusty i was reading your article on ezine articles about 21 days to a beach body i was wondering for the cardio you say an hour a day but 20 mins has to be high intensity.
so could you walk for 20
interval for 20
walk for 20
or would u rather jog instead of walk

Jason January 9, 2008 at 1:29 am

hey I started having a protein shake in the mourning I saw its only 110 calories would double that up since I’ll be having that to hold me off till dinner

admin January 9, 2008 at 2:02 am


You are in great shape buddy! I’m glad you added a bit of body fat. You would have nothing to do if you were already ripped!

So…the two protein shakes and sensible dinner diet works extremely well. I have to do an article on that, because I think that it is a great diet for people that are miserable trying to do the “One Meal a Day Warrior Diet”…they both operate under similar principles and both work well.

Here is my advice as far as that dinner meal goes. Alternate dinners with higher carbs and little fat, with dinners that have lower carbs and more fat. Try your best not to have high carbs and high fat in the same meal. So on a typical high fat low-carb night, make that chicken salad, but add a bit of ranch dressing and a few slices of cheese, and make the salad big so you are full. You could have your buffalo chicken salad on this night. On the higher carb low fat night, have a few bowls of cereal with fat free milk…or have that chicken pita but try to make it low fat…eat fat free yogurt or ice cream for a dessert.

Ideally…have the higher carb low fat meals on your workout days and the higher fat low carb meals on you non-workout days. Don’t be too strict about it…if you feel a craving for carbs, do a higher carb meal, etc. This is a realistic strategy to satisfy your cravings for fattier and higher carb foods while getting lean (I have to write a full post about this eating strategy…it works well).


The walk – interval – and then walk strategy works well. That way you warm up your muscles the first 20 minutes, jack up your metabolism and HGH levels with the intervals, and then take advantage of your body’s fat burning state for the last 20 minutes. On days you feel an extra surge of energy, you could jog for the first 20 minutes. Great question!


Why don’t you try doubling it up…220 calories is very little and that way you would insure enough protein.

As always…I appreciate all of your questions!


Ron Lipski January 9, 2008 at 2:35 am

Man, either I’m psychic or someone out there is reading my mind. I was just wondering if it mattered whether you did the HIIT followed by the run or vice-versa. And here you already seem to have answered it (by answering Janet’s question)!

…I think…right?

admin January 9, 2008 at 2:51 am


The Fitness Black Book can read minds, it can see what you are doing, it knows what you are wearing, it will not stop…

Have a great one Ron!


Ron Lipski January 9, 2008 at 3:30 am

I do like my mac! Holy crap! And how does it know that my middle name is David?! Aaaaaaaah!!!!

Grant January 9, 2008 at 2:11 pm

For alot of people, don’t you think fullbody workouts 3x per. week would be a good idea. A person can do a fullbody routine, minus legs-if that he or she wants and 15-20 min of cardio in less than 60 min. Just 4-6 exercises is all that is needed for a fullbody workout. And you can vary your reps/sets and exercises each workout.

admin January 9, 2008 at 3:51 pm


Yeah, that does work really well, especially for people who are strapped for time. There are many, many approaches that work. Thanks for mentioning this one, it is great for people who have weekend commitments and can’t spend as much time working out.

Good stuff buddy!


Jenny January 11, 2008 at 12:40 pm

I am really confused…. I just started to go the gym about a month ago. I am very interested in using weights, but son’t know what I am supposed to be doing. If I want to tone do I do lower weight and higher reps (that’s what I was told to do)? or the oppisite? And how many imes am I supposed to lift?

admin January 12, 2008 at 2:59 am


The bottom line is this…you don’t want to do a high volume bodybuilder approach. Lift for performance without doing too many sets and reps. If you break down the muscle there is a good chance that you will gain mass. Keep the sets and reps low and then go on over to the cardio area…that is where you will do what is necessary to get a smoking body. High volume of lifting = mass gains…avoid that.


shane January 13, 2008 at 1:36 pm

hey rusty,
if you follow this plan is it ok to do upper body everyday?they say only train each body part no more then 2 times per week.but if your not breaking the muscle down,seems you could train them more.theres this old strong man from the late 1800’s hes freaking built great.he said he just used 25 pound dumbells and did a routin every morning.meaning he hit all body parts everyday with light weights and he stayed really toned.im running 3 miles every morning and doing a really quick dumbell workout.i luv not being a slave to a gym anymore.im free at last:)

admin January 14, 2008 at 2:13 am


You got it exactly right, buddy…I also need to make a note to post about this. When you don’t break down the muscles and are training for strength, you can train the muscles often. I would give yourself at least one day a week for a break, but feel free to lift often if you are doing a “true” strength training routine where you stop short of failure.


Matt January 14, 2008 at 4:07 am

There is one thing that has been on my mind lately. I’m a naturally skinny guy but through sports I have built a small yet proportional physique. If I were to do real strength training without the pump, can I still gain the first 10-20 pounds of muscle. Right now I would say I’m about the same physique as Adrien Grenier from Entourage, but would like to look more like Matthew Mcconauhey.

Aalok January 14, 2008 at 10:51 am

Hi Rusty. I dont go to gym as i have to travel a lot in my job so am not able to access treadmills and bike. Please suggest me an alternative for doing HIIT. I am 5”6 and 70 kg in weight. Overall my body looks fine but all the fat is on my belly.So i am really looking forward to get lean from midsection before summer by doing cardio and watching my diet.I have already started eating 1 meal a day and it feels awesome.

admin January 14, 2008 at 11:06 am


I would still recommend real strength training. If you do want to add mass, just do a bit more volume. Pick 3 exercises per body part and do 5 sets of 5 reps. This is a bit more than what I typically recommend. It is a way to get stronger while putting on a bit of mass. It isn’t the quickest route to mass, but you will look good the whole time and gain “functional” muscle that is really toned.


You can do any aerobic activity where you do an intense effort for 30-60 seconds followed by a less intense effort for 30-60 seconds. I like to go to a high school track and sprint a 1/2 lap followed by walking 1/2 lap. Do that for 8 laps around a track, you will have an HGH boost through the roof. You don’t even need a watch to do this. Alternatively…jog anywhere for 2 minutes followed by walking for a minute…and do this for 30 minutes. Make sure you run quickly enough to where it gets tough towards the end of the two minutes.

Hope that helps!


Aalok January 14, 2008 at 12:02 pm

Thanks Rusty.I would really follow your advice and keep track on my progress and let you know. By the way i am 23 and residing in India.Have you visited our country?

Aalok January 14, 2008 at 12:09 pm

Also how many days per week would be enough as i dont do strength training and rely only on aerobics i.e. HIIT. Is it good for getting my belly flat or i have to do some strength training also to get in good shape. If so what would u recommend?

admin January 15, 2008 at 1:04 pm


You certainly can just stick to HIIT to get in good shape. If you want to gain extra tone, I would eventually recommend that you do resistance training of some sort. I would love to visit India and plan to in the future! I want to go to some of the clubs and beaches in Bali.


DangeRuss January 16, 2008 at 2:07 pm

So i went and worked out yesterday and as i always do now i used lower reps around 4-6 but i noticed that i still get “the pump”. I’m working out in a carb-depleted state, i at a pear and plum at 1030 then worked out at 430. I worked my biceps, triceps, and shoulders, then i used an excercise bike on the interval setting for 20 minutes. Is it bad if i’m feeling a pump during my workouts?


admin January 16, 2008 at 2:24 pm


It really isn’t bad to get a bit of a pump. I still do as well…just don’t strive for it. When you diet strictly for a longer period of time you will notice less of a pump. I know my body is in its best fat burning state when I get less of a pump while working out. You can’t avoid it altogether.

Hope that makes sense,


Adrianne January 16, 2008 at 10:54 pm

Hey Rusty, thanks for or all the info. I have a quick question. I’m currently working on Tom Venuto’s program , so far its working for me , but my Im not loosing as much weight as I used to loose when I went on fad diets. So my question is, in his book Tom Venuto’s recommends weight training with cardio, Im ok with the cardio part but I really dont wanna bulk up with doing weight training. I only use light weights (no more that 5lbs) Do you think its a better idea? I really wanna loose body fat especially my belly which is why Im doing intense cardio with (Barrys Bootcamp) .

admin January 17, 2008 at 2:45 am


Tom’s book is great. Use that as a guide book, because his methods do work well. His focus is on long term weight loss, just like what I recommend. Avoid some of those fad diets. Tom doesn’t get as much credit as he deserves…his book is an exceptional value. You won’t go wrong in following his advice.


PS: I advocate a different approach than Tom does…but both of our approaches work well.

star777 January 21, 2008 at 8:33 pm

Hey Rusty,
Do you have recommended reading for girls on how to weight lift for toning?

admin January 22, 2008 at 1:41 am


You have a good point. My site is great for women when it comes to dieting and cardio…the nice thing is that is 80% of the battle. At some point I am going to team up with a successful female personal trainer who only specializes in training women.

I am really picky, so I haven’t found this person yet. I’ll keep you posted!


Brandon January 22, 2008 at 11:06 pm

hi, rusty I’m 18 years old im about 6’0 150-155 I am a skinny kid naturally, no one on both sides of my family is fat, so im an ectomorph i guess you could say. Ive read alot of your articles and im just taking things from each one to form what i think is a good routine but it could be completely wrong or at least im sure you could give some guidance to help me reach my goals faster. i’m trying to go for that Brad pitt Fight club look (who isn’t) or maybe andre birleanu (that dude from that Vh1 show) his body is tight check him out. i proly need to pack on some muscle, i look more like ed norton from fight club than brad pitt but see what you think of my routine.
5:40am- cardio 20 mins
6:10am-protein shake and clementine
11:30am-chocolate milk, apple
( by the way im in a high school lunchroom during this time, not the best food choices ya know.)
3:00pm-weight training + cardio
5:00-9:00pm- big meal eat probably around 1500 calories during this time, try to keep it healthy but there is only so much a kid living with his parents can do. I also work at a burger place where I handle fryars so its hard not to take some fries every now and then.
Im wondering if this is a good routine, i’m still a little confused with the weight training, the whole get stronger but no mass, im under the impression of working out in a calorie deficit with heavy weights and lift slowly without going to failure. is that right? or am I missing something? just looking for some suggestions to point me in the right direction to developing a totally kick-ass body, and I know you know how to get there. Holla back.

admin January 23, 2008 at 12:31 am


You are going to need to take a bit of a different approach than I typically recommend on this site. You have an extremely high metabolism. You should drop the morning cardio, because you won’t need it…plus the rest will help you get better results from your training.

Train for strength and performance. Do 5 sets of 5 when you lift, but really try to increase the weights. Even more emphasis on this than I normally recommend. Rest a decent amount in between sets, so you don’t compromise your ability to lift heavy.

Do high intensity interval training 3 times per week. At this point in time you won’t need to do it daily. Only do it 5 times per week if you begin to look soft.

Believe it or not, you are extremely lucky to be naturally skinny. Every bit of muscle you put on will stand out. Your diet doesn’t sound perfect, but who’s is? The great thing is that you have room to eat a little “looser” than most…for now anyway…that will change. So…get stronger and do really intense “sprinting interval” type cardio…it will get you the body you want!


Susie January 23, 2008 at 12:40 pm

Hey Rusty. I have a question. I tend to gain weight from the waist down. When I lose weight so that my bottom half looks good my upper half looks to skinny. Should I do intense cardio and just work out with weights on my upper body? How often should I do cardio. I have about 10 pounds to lose. Thanks so much!

admin January 24, 2008 at 2:56 am


You will be fine with 4-5 days of cardio per week. You are exactly right…I would stick to cardio and a bit of lifting for your upper body. Once you lose those 10 pounds, then you can decide if you want to do weights for the lower body…or more or less weights for the upper body. Right now, become a student of intense cardio!



Immy January 24, 2008 at 10:32 pm

hi rusty this is a great site. i just want to clarify one thing about the reps that i do when weight training. how much reps should i do to achieve muscle tone without bulking up too much and making my muscle look amazing. should i also increase weight so i can reach these reps.

admin January 27, 2008 at 2:33 am


Yeah…do less reps with more weight for tone. Do less overall volume. That will build muscle density instead of size, which is the key to permanent muscle tone.


Benny March 12, 2008 at 5:05 am

Hi Rusty. I am really confuse with repetitions and sets.
After reading your articles, I came up with something.
Is it true if you do more repetitions; example 10 reps; you will gain more mass size?
My current workout style is :
I used to do 4 sets of 12 reps with increase in weight on every set but I don’t enjoy it and also I reduced 10 pounds in 3 months. Funny instead of growing muscle I reduced my fat.
Recently I change it. My new workout style is, I’ll start with 1 set of 6 reps with heavy weight to stimulate the muscle, continue with 3 sets of 10 reps with medium weight, and i’ll finish with 1 set of 15 reps with light weight. I find it fun this way and I enjoyed it at least.
Can I continue with my current workout style or is it wrong? Should I change with you style doing no more than 6 reps each set?

I am sorry for my complicated question and I really seek your advice.

NB: I am 6’0 with 140 pounds, probably in the hard-gainers category. I really like your idea of working out on empty stomach, so you’ll burn more fat while working out. I really don’t want to bulk up like those bodybuilders, but I was intending a little increase in size especially shoulder, back and calves.
Thank you.

admin March 12, 2008 at 10:08 am


Your set and rep plan sounds solid. The reason why you want to lift more reps for mass is that a high volume of lifting is what builds muscle. The reason why you don’t see bodybuilders doing a lot of low rep work, is that is what builds muscle density (permanent muscle tone), but it isn’t very effective at building size.

If you want to gain size, lift the rep plan you outlined here and make sure you eat a quick digesting protein source with simple sugars after working out. I know this sounds wrong, but take non-fat milk and mix it with chocolate milk powder. This is the cheapest and extremely effective post workout drink ever. It tastes great too. One hour later eat a healthy well balanced meal. This post workout nutrition is what is going to add that little bit of mass you are after. Hope that helps.

Once you get close to the size you want, begin backing down on reps. Do 5 sets of 5 reps for two different exercises for each body part until those muscles get really dense and toned. This is when you are going to want to focus on cardio quite a bit as well. Once you get toned and want to get ripped…lift less sets and reps, but go a bit heavier for 3-5 reps…this is when you want to push your limits on cardio.

This plan will transform your body and you will look outstanding!


Benny March 16, 2008 at 8:07 am

So in order to build muscle density, I have to do 5 sets of 5 reps.
Can I combine superset with your method, i.e. bench press of 5 reps of 100lbs, continue with 5 reps of 50lbs, 5 sets of these ?

Here’s a common question, isn’t doing low reps with high weights will make the muscle size bigger? Cause I really don’t want a ‘boobs’ on my chest [like those bodybuilders], instead I want a flat thick pecs instead.

I really appreciate your time and ideas.

Thank You 🙂

admin March 16, 2008 at 11:13 pm


The muscle will not increase in size when you do a low volume of heavy lifting and you stop short of failure. The superset you described in called a “drop set”. This is an effective way to build muscle. I wouldn’t do them once you gain the amount of muscle you desire.


Matt H. March 17, 2008 at 11:06 am


Hey man got a quick question for you, So this morning when i was at the gym(before breakfast of course) I was looking around and I noticed these meatheads who were walking around like they’re always hugging a tree. And their backs looked like tortus shells. I’m being serious. How can you possibly be that cool or attractive when you remind people of nija turtles. Anyway back to the question; please tell me everything you know about how to NOT EVER get the “tortus shell back”??? Im concerned man. Cause I’ve been coming to this site everyday now for 2 months. And I’ve been dedicated as f#%k to cardio for the fist time in my life, I’ve lost a decent almont of noticable bodyfat and I dont want to ruin EVERYTHING.

I’d really appreciate it man,

admin March 17, 2008 at 9:49 pm


That is hilarious. I know exactly how to avoid this look. The reason they have this look in the first place is that their front delts and pecs are WAY stronger than their back muscles. The muscles in the front of their body is winning the battle and it pulls everything forward.

I have a simple strategy to avoid this. Train chest and back in the same workout. Make your very last exercise low cable rows. Go light and pull your shoulders back and push your rib cage forward to meet the bar or handles (I like the narrow grip parallel handles). Hold the cable handle in the flexed position while you try to really pull your shoulder blades together. This is the main reason that I suggest working your back after working your chest. You can avoid turtle back!


Matt March 18, 2008 at 3:43 pm

Wait so your saying that when you have turtle back that it is caused by your chest and shoulders pulling everything forward and creating the bad posture or “turtle back”/”hunchback thingy”?
And its less about being overly muscular and more about overdevelopment of the chest in shoulders that create the illusion of the turtle?


admin March 19, 2008 at 2:17 am


The turtle back is more about bad posture than it is about massive back muscles. Obviously staying slim helps a ton, but it is mainly about bad posture.

Hope that helps,


Bryan May 6, 2008 at 2:09 pm

Rusty, if i pyramid my sets 12, 10, 8 , 6 but continue to do cardio, basically not bulk up, but still break down the muscles, would that be ok? Or do you still recommend 5 and below rep wise?

admin May 7, 2008 at 1:32 pm


You can do pyramids if you aren’t concerned about gaining strength. I just did a post on this, because your question brought up a great point.

Pyramid Sets Are Bad for Strength Gains

Thanks for the “memory jogger”. Have a great one!


Cenz June 2, 2008 at 3:20 pm

Hey Rusty,
I was just checking out the picture you posted in your comments from 1/5/08. Obviously, the girls look good. But do you think any one of them is doing strength training? Or could do a set of pull ups? Most of the girls on the site don’t look terribly athletic. Do you view these girls as examples of the training you advocate, or more as inspiration?

admin June 2, 2008 at 11:46 pm


I think those girls look great. A tiny bit more athletic would be ideal, but I bet no woman would complain if they looked like these women…men wouldn’t either. The ultimate female body is probably the women on the cover of “Shape” magazine…at least that is my definition of ideal.


Emad July 23, 2008 at 6:08 am

hi Rusty,
thank you for sharing your experience and knowledge with us.
Im 6Ft and wieght 181Ib. my lower chest is soft and saggyand not hard. I tried high repetition work out but didnt work. althouigh i do alot of cadio (1 hour 3 tpo 4 times aweek after my high repetition work out)could you please advice me with a program where I get fit. I m not interseted in gaining more4 mass yet I iwant to nbe toned and ripped and have mucles as rocks. NEED HELPPPP PLEASE

Sterling Brown May 11, 2009 at 8:02 pm

I’ve been working out three nights per week for 51 years, except for three months in 1972 paddling a canoe from Pittsburgh to New Orleans. For 15 years I owned gyms. I always encouraged trainees to be stong and fit, not huge. I saw lives ruined by steroids — both men and women. At 5′ 10.5″ I weigh 160 pounds and have the strength to do whatever I want. That’s what’s important: usable strength. Also flexibility and endurance. I split it into upper body and lower body: low sets, low speed, moderate weight. I expect to still be training thirty years from now. Cut the junk out of your diet, get into a sensible schedule, stop checking out your biceps in the mirror, and you’ll be fine. Don’t forget to floss. Investigate the lost art of reading great literature. A world exists outside of you. Your neighbor is lonely. Say hello.

Montana August 10, 2009 at 3:54 pm

Im a very Narrow built woman waist and hips are nearly the same size Gentics i know…. but how do i slim down my upper body so i look some what proportion i build Muscle very easy on my upper body and have recently become Musculer and i HATE it how can i looose this Muscle……..

Nathan H February 11, 2010 at 3:18 pm

Hey Rusty,

Im 17 years old and im a tier 1 hockey player. I weigh 142 and im 5’5 so i for sure have size, not fat of course. Im playing juniors next year and im looking to get in peak shape, get stronger, and get defined and add a little muscle mass.

Here are my main questions: Is it ok too do heavy lifting for about 2 or three weeks to get my mass i want, then go back to low reps to get defined and get my muscles dense?

Two; I know i already have a six pack, i used to be able to see it very well. Will jump roping everyday for about 15-20 minutes and swimming 2-3 times a week be enough to bring my body fat down?

I also read your article on how to get six pack abbs, i noticed that you dont beleive in the crunches, situps and machines. I have been noticing many people do not beleive in this conventional stuff anymore. **Would workouts on excercise balls be ok? I need to tone my lower abbs, i just never feel any workout when i do planks.

Please respond back as i need advice from a trusted source. Thanks!

Luvnish November 26, 2012 at 3:47 am

Thanks for sharing this. I actually have been following your philosophy in my own way. I simply do free-weight work outs at home and a pretty good amount of cardio. That’s been working out fine for me so far.
And yes, my body stays lean even when I can’t work out for a week. But overtime, I’ve turned into a workout junky; my body needs the regular workouts else I feel sluggish.

Zee December 13, 2012 at 4:05 pm

Great article, don’t take everything for granted. The pump is a great feeling. Of course it all depends on your goal(s). It takes a lot of work and dedication and knowledge to be a big big body builder. Best of all, train so that you feel good and have confidence in yourself, that’s the best part. You feeling good and having confidence will make you achieve anything. If you feel good training to get bigger then do so, if you want too stay smaller and look good then do so. Don’t leave your core and legs out, those are the most neglected part, especially the legs. I been going to the gym since May of 2010, I gone from 220lbs to 165lbs and still counting as of today, im only 5-4 ft tall. I look great, sexier, hotter, whatever suits you, haha…get the idea. One last very very important matter, don’t hurt yourself with heavy weights, there is really no need to train with weights that you can only do 3-4 reps, its just not an effective workout; unless you competing, then forgot i mention it, Best of luck!

Anonymous January 7, 2013 at 9:32 am

Cleg Burris here. I read this article with great interest as the pump is the pinnacle of my session. Let no one tell you different. It is priceless and that’s just the way it is. I mean my pump last week keep my bike tire full all the way down to the store and back.

Jay January 22, 2013 at 7:35 am

I’m sorry but I do not agree with a lot of things you say. I am not a expert nor do I claim to be. The first thing I want to say is that women looking to get a good shape should absolutely do leg workouts especially squats.. simply google befote and after pictures to see the results.. also no crunches/ sit ups?!? Are you crazy? There is obviously a reason these exercises are staples. I personally do abs like this(with great results): one minute of correct sit ups, one minute of toe touches, one minute of bicycles, one minute of planks and then one minute of push ups.. 4 sets and call it a day. Sure not everything works for everyone but I bet my way works 100x better than yours:) anyways.. good day!

Tristan Van Cleave March 21, 2013 at 5:12 am

Rusty! I need your help so please answer this if you can! So, I try and follow your website advice because we share the same ideals about what is most attractive when it comes to fitness. Currently my goal for the last nine years has been to look like Bruce lee, and then after reading an arttical you posted that included a picture of Jared Letto I switched to him, but the idea is the same; lean, skinny, looks like a twig in cloths, looks amazing with his shirt off, although I need help! I have been working to get lean for the last three years, and since I had always been overweight as a child it’s been hard to master, (my fattest was 220lbs at 13 years old and I was 5’3 inches tall…so FAT!). Right now I’m 17 years old and I weight 160 and I have been lifting weights and doing cardio for the last 3 years, but since my body fat percentage is about 20% I don’t look anywhere close to how I want. I am a track and field runner for my high school, so since I am now injured, (training error cause my Achilles tendon to nearly tear) I can only do my workouts on the eliptical machine, arodyne bike, or walking at about 4 mhp at a 12% incline on a treadmill, and I just try and go for as long as I possibly can to avoid the resistance to build my legs. Well that was long winded but my question is this; since I know that my diet, (which I will get under control soon) is the only thing holding me back from getting lean, I want to know if that kind of activity is something I need to worry about as far as muscle gain goes because honestly I’m scared and stuck between a rock and a hard place because what I really want is just to get lean! But! I don’t want to gain anymore muscle at all. I also do upper body work mostly centered around pull ups, push-ups, dips, and various upper body dumbell exercises with the most weight I can and the lowest ammout of reps I can with the weights I own (a pair of 30 lb plate dumbells that I can evenly adjust between 30, 20, and 10 pounds), and another issue is that I’m not able to do cardio or weights in more than a few hours fasted state most days due to school. So, I guess what I’m asking is how do I prevent muscle gain in any part of my body (I’m as muscular as I want just not as lean) when I’m not able to run or lift weights in a more carb depleted state? Sorry if I’ve given you a puzzle here… I hope you can help. Also! I should point out that until this week I was doing the eliptical for 30 to 60 minuets a day 5 days a week and working out upper body twice a week by splitting chest shoulders and tris into one day and back and bieceps into another. Hope to hear from you soon! Yours truly Moody-Male-Teenage-Fitness-Geek.

mrapollocreedjr April 24, 2013 at 8:45 pm

Dude! Sounds like you just hit a plateau & prolly gave up after awhile on mass. Either that or you’re just not the one for getting bigger. I’m sorry, but id rather be the lion in the room than the scrawny cut up guy. In a brawl who would you really give it too, rocky balboa or John Cena. And girls love the massful big guy look.they love muscles, you know the old cleche’ size doesn’t matter? Nah! Size matters not just with muscles either. I’m a combo of both I’m cut with some mass. Whenever I post pics on fb with the pump, the ladies go bananas! Now if you’re too big with no cuts, you’ll end up looking all big & sloppy like mark henry or that new guy big E Langston. I admit that looks stink. But back to me, when I take my shirt off, I’m the 8-pack predator! I know what you mean about the pump with an out of shape stomach, cause I see that often, I’m thinking whenever I see this like “bet you won’t take that shirt off. He gave off the appearance of overall muscles but deep down if a girl asks him to take the shirt off, they’d persistently refuse! Lol. Personally I got the apollo creed look at his best with the traps shoulders six pack back muscles etc. I love the roman reigns look & the rock look. Say what you want but if you walked in a store with rock, from the sound of it dude, you wouldn’t exist that day! Get bigger man fill out your shirts with the arms busting out the sleeves! Train hard stay focused & progress will attract to you! Live long & prosper. Law of attraction!

Sir. Bob Geldoff November 5, 2013 at 7:17 am

Totally agree with Jay. Don’t get me wrong, your phylosophy will absolutely get an average woman an averagely-good body, but not a spectacular one. For a guy to get a decent physique it requires hours upon hours of heavy lifing, but for a woman to get your standard “good body” they just need to not be fat, basically. Every time I hear a woman say, “Look at that woman! She has such a good body”, the person they’re pointing to is just slim. That’s it. As Jay said, compare that to women like Myria Livia Pedron and Valeria Orsini (her more recent pics since she’s been lifting). I’m sorry, but you’re not going to get that body, those legs, or that ass by NOT doing squats or deadlifts. Most women want a big curvy bum and shapely legs. They don’t want to be all skin and bone, but they also don’t want any wobbly fat or cellulite on them. So if they don’t want their legs and bums to be BONE or FAT, what else is left? Muscle. Ladies, if you want legs and a bum like the two women I mentioned, squat and deadlift HEAVY.

And also ladies, don’t worry about “excess muscle mass”. A woman who’s not taking steriods or testosterone will NEVER get “bulky” even if they try. You’ll just look GOOD.

Secretos para Ganar Musculo November 7, 2013 at 12:54 am

Compound exercises are multi-joint exercises like
bench press, squats and bent over rows. There are days you need to stay away from
weights, on such days light cardio-pulmonary exercises are enough.
The best meals are those that are composed of slow-to-burn
food such as brown rice or oats.

Jim Smith October 2, 2014 at 10:00 am

is there any actual concrete scientific proof by what you say?

Or is it your opinion/real life experience?

Some say it’s completely not true. others say it is….

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