1. gain a little more size,
2. get ripped and
3. build a lot strength (without getting too huge)?
4. machines bad?

1. You need to alternate between periods of size training andperiods of strength training until you reach desired size
I talk about this here: http://relativestrengthadvantage.com/workout-results/

2. Ripped means more muscle + very little fat. To do it- do weights (question 1), eat less (take a look at the chart here: http://relativestrengthadvantage.com/bulk-or-cut/) and add up to 5x per week of an exercise that makes you sweat and breath hard (circuit training, running, stairs, jumprope, boxing, soccer, basketball, etc).

3. You won;t get huge and ripped, don’t worry. You can get huge and fat or ripped and normal./ Lots of strength – depends. Once you get to desired size, switch to strength training only – check out this again:
http://relativestrengthadvantage.com/workout-results/

4. Machines are good onle for size training (again for strength vs. size read http://relativestrengthadvantage.com/workout-results/)

Important : train at 100% effort – not 90% Adaptation occurs because you challenge the body.

Yavor

I’ve been doing weight training for about 6 years now, off and on. its only been this year where i have actually knuckled down to it and got my game on.

I’ve read hundreds of pages of how to build muscle, loose fat and routines. But they never seem to work that well. At the moment my routine is: (3sets of 8, 90% effort) chest and abs, rest, back and biceps, rest, shoulders and ticeps and then 2 days rest

I’m currently in the process of learning to breakdance too, which requires body to strength ability, but i dont have the strength yet.

What i am trying to ask is that do you have any ideas on how to point me in the right direction to achieve my goal, which is gain a little more size, get ripped and build a lot strength (without getting too huge)?

Also to point out, at the moment im using machines at the gym to lift weights, i know its bad (as other sites point out) but is it that bad?

Sorry its a massive comment ^^; lol hope to hear from you soon fella, many thanks!!

Alan

just try to eat less. For example – A nice breakfast, a moderate lunch and a very small dinner. You can change it how you want, but this is the principle – less food => you lose fat

Y.

you can train them 3x per week. As for exercises, check out the renegade rows and full contact twist. Regarding the last layer of fat – I recommend contacting Craig over at Hollywood Body Fitness – he has experience in getting really, really ripped.

Cheers,

Yavor

you say you have some muscle, so i take it you are not complete beginner. go do the beginner strength training workout until you roughly reach the numbers there. Simultaneously I want you to decrease the amount of food you eat. 14 stone is 88kg, depending on how tall you are, that might be too much, unless you are over 186-188cm. This is phase one.

Phase two. After you roughly reach the working weights there, switch to a routine focusing on your arms and shoulders. 2-3 exercises per muscle group (biceps, triceps, shoulders), 8-12 reps per set, 1-2 times per week for each muscle. Again, decrease the food a bit if you still need to lose fat.

In both phases cardio is optional, if you’ve got the time. But – it is easier to lose fat by just decreasing the food, than by trying to burn it off through exercise.

Keep me posted on your progress!

Yavor

I would suggest trainig with the beginner strength training program for a few months

This program will give you the FASTEST results if you train hard. Make sure to learn the proper technique for the exercises. As far as nutition goes, just make sure you eat regularly so that you recover from the workouts and have energy for the next ones.

Yavor

I read your article with attention…I’m just a little confused by all the readings on “how to be big” etc…
I’m 169 cm for 45 kgs, I’m a bjj practitioner (beginner level – 6 months) and people say I’m lean, got long but thin muscles. Frankly, I’m confused with all the programs I can find. I’m starting with a good nutrition plan but am still looking for a good workout programme. Do you think the one you’ve wrote is good for me?
Thank you very much.

Best,
Kei

Of course not buddy.

Cheers,

Yavor

no problem man – that’s why I created this blog. Btw – I’m curious where my visitors come from. Are you from the US?

Cheers buddy,

Yavor

Here are the answers:

1. Instead of doing only 2-4 reps or resting more, DECREASE THE WEIGHT on the sets you cannot manage to do 5 reps.
2. It’s not weird buddy
3. Such a workout is to be done 2-3x per week (not every day!)

Keep me posted man,

Cheers,

Yavor