Ok.....shit*y movie, but I have been trying to research what Ed Norton did to get into shape for that movie. Excellent body IMO.

Brad Pitt in Fight Club is another.

I know its a lot of cardio, but can anyone point me to specifics for either actor?

Thanks in Advance.

A thousand dollar a day trainer

6 hours of training daily

Winstrol-V injected once daily

A thousand dollar a day trainer

Getting a book and a gym membership is far more economical.

6 hours of training daily



Come on now. Do you really think ANYONE can train that much for more than a few days?

Im looking to cut, and was curious as to some better methods ar eto achieve that style of body.

A thousand dollar a day trainer

6 hours of training daily

Winstrol-V injected once daily


WTF are you guys thinking? Ed norton weighs about 145lbs in American History X. Just because a guy is in shape does not mean that he is using drugs.

I agree that Norton looks good in the film, but he is a tiny guy...you could look like Ed Norton if you diet hard and train with moderate intensity a few days a week.

Come on now. Do you really think ANYONE can train that much for more than a few days?

Im looking to cut, and was curious as to some better methods ar eto achieve that style of body.


Nobody weight trains for hours a day...its counterproductive. The human body does not have the repair/recovery ability for that sort of training to be productive.

Dorian Yates never trained more than 50-60 minutes in a session...if you can train longer than that, you are training like a pussy and your intensity is shit, besides being a waste of time.

And once again: Ed Norton is not big. You are not big if you weigh 140-150lbs at a normal height.

Come on now. Do you really think ANYONE can train that much for more than a few days?

Im looking to cut, and was curious as to some better methods ar eto achieve that style of body.

If you want to cut up, diet hard and do more cardio. Body composition is 80% diet, 20% training. Do morning cardio on an empty stomach 3-4 days a week...cut your rest time between sets on weight training days. Eat lean protein sources, moderate fats, low carbs. Get your carbohydrates from vegetable greens...and stay away from sugars except post workout and first meal of the day.

If you want to cut up, diet hard and do more cardio. Body composition is 80% diet, 20% training. Do morning cardio on an empty stomach 3-4 days a week...cut your rest time between sets on weight training days. Eat lean protein sources, moderate fats, low carbs. Get your carbohydrates from vegetable greens...and stay away from sugars except post workout and first meal of the day.

Any suggestions for cardio?

I bike almost everywhere outside of work, so 30-45 minutes 5-6 times a week is average.

I just started doing 75 yrd sprints and want to do that at least twice a week.

Jogging is no good because of my knee.

I lift 5 times a week. 190lbs. 6'0". ~12% BF.

I dont mean I want to be at his weight, just nice and cut for MY body size.

I guess I want to know how to get more from my cardio.

Nobody weight trains for hours a day...its counterproductive. The human body does not have the repair/recovery ability for that sort of training to be productive..

100% correct.

I have even been debating about not doing cardio and my workouts on the same day. My reason being is I can be more intense with each.

If you want to look really cut, you're going to have to drop your body fat under six percent.

Do more cardio.

Thomas knows what hes talking about from my recent experience and everything ive read on fitness/bodybuilding.

Thomas knows what hes talking about from my recent experience and everything ive read on fitness/bodybuilding.

He has given the most useful advice.

Anyone here 6-8% BF? What were your techniques.

He has given the most useful advice.

Anyone here 6-8% BF? What were your techniques.

I'm four percent body fat.

I only lift three times a week (and, to be honest, I'm weak) but I look really cut...and that's all that matters, isn't it?

To get under six percent body fat, you've got to do some serious cardio.

I run close to ninety miles a week, swim fourteen and bike around thirty. I love all the free time I've got in college....

Hows your diet?

Do you drink on a regular basis?

Hows your diet?

Do you drink on a regular basis?

I only drink water and Gatorade...giving up alcohol was pretty hard. Sometimes, if I'm at a party, I'll have a shot or two.

As for diet, I just stick to lean meats, whole grains etc. High calorie, healthy foods.

Living without alcohol, how can that be worth it?

6.7% fat. I eat heaps and I don't do weights. I'm naturally slim. But I also do 125 situps a day and 40 pushups in five minutes, wait an hour, and do fourty more. That only happens once a week though.

Edit: and when I'm at a party, I drink 700mL of vodka or bourbon, around 40% alcohol, in two or three hours.

I'm four percent body fat.


More bullshit please; or do you use roids?

Any suggestions for cardio?

I bike almost everywhere outside of work, so 30-45 minutes 5-6 times a week is average.

That's real good. If you are dead-set on getting ripped, I'd add some morning cardio sessions (before breakfast) in addition. Start out at 2-3 days a week...keep the intensity high...approx. 80% of max heart rate for 40 minutes. I stick to stationary bikes, and sometimes the eliptical training machines...I can't deal with jogging either.



I just started doing 75 yrd sprints and want to do that at least twice a week.

Very good too. A lot of guys are experimenting with HIIT (high intensity interval cardio) these days...I'll post a link about it when I can find a good one.



I lift 5 times a week. 190lbs. 6'0". ~12% BF.

Those are good stats...sounds like a pretty solid foundation. I'd tweak your weight training by changing it to a Monday Wedenday Friday HIT type program.

Example:

Monday (chest, delts, triceps)

-Incline dumbbell press: 4 warmup sets (15, 12, 8, 6) 1 working set (8-10 reps to total failure

-Smith machine military press:4 warmup sets (15, 12, 8) 1 working set (8-10 reps to total failure

-French Press: 3 warmup sets (15, 12, 8) 1 working set (8-10 reps to total failure

Wedensday (Back, traps, biceps)

-Deadlifts or barbell bent over rows: 4 warmup sets (15, 12, 8, 6) 1 working set (8-10 reps to total failure

-Dumbbell shrugs: 4 warmup sets (15, 12, 8, 6) 1 working set (8-10 reps to total failure

-Olympic bar curls: 3 warmup sets (15, 12, 8) 1 working set (8-10 reps to total failure

Friday: (Quads, Hamstrings, Calves)

-Squats: 4 warmup sets (15, 12, 8, 6) 1 working set (8-10 reps to total failure

-Stiff-legged deadlifts: 4 warmup sets (15, 12, 8, 6) 1 working set (8-10 reps to total failure

-Seated calf raises: 4 warmup sets (15, 12, 8, 6) 1 working set (8-10 reps to total failure





I dont mean I want to be at his weight, just nice and cut for MY body size.

I guess I want to know how to get more from my cardio.

The above is my suggestion...lots of cardio, coupled with a super-clean diet will get the bf% down to single digits. Hitting basic, heavy, power movements with lots of rest time in between will slap some beef on you so that you have something to show off when the bf comes off. Keep me posted on how your physique goals are coming along...and good luck to you.

More bullshit please; or do you use roids?

No.

I'm 5'11" and 139 pounds. It's quite possible for someone to be under five percent body fat, especially when they've got a build/metabolism like mine.

You have 2-3% of your body fat around you organs.

You have 2-3% of your body fat around you organs.

I was told this by a student-trainer at my university...so perhaps I am mistaken in taking their word at face value.

Ok.....shit*y movie, but I have been trying to research what Ed Norton did to get into shape for that movie. Excellent body IMO.

Brad Pitt in Fight Club is another.

I know its a lot of cardio, but can anyone point me to specifics for either actor?

Thanks in Advance.

the guy in american psycho looked alot better then those two.

You young guys who are "naturally skinny", watch out when you hit your mid twenties, I used to be very lean as well, even tried like hell to gain weight as a teenager, of course all of this changed, and not because of excessive eating or lack of exercise either.

You young guys who are "naturally skinny", watch out when you hit your mid twenties, I used to be very lean as well, even tried like hell to gain weight as a teenager, of course all of this changed, and not because of excessive eating or lack of exercise either.

I started ballooning but not wanting to become a fatso I hit the gym and started dieting.

Not a bad pic there, too bad he has that crap on his eyes.

.... I have been trying to research what Ed Norton did to get into shape for that movie. Excellent body IMO.

Brad Pitt in Fight Club is another.
...can anyone point me to specifics for either actor?

Ed Norton got in shape with the Hayek 2000:
http://www.fantafilm.it/Attori/HAYEK.JPG

Brad trained with the Aniston model:
http://www.ezthemes.com/previews/a/aniston.jpg

That's real good. If you are dead-set on getting ripped, I'd add some morning cardio sessions (before breakfast) in addition. Start out at 2-3 days a week...keep the intensity high...approx. 80% of max heart rate for 40 minutes. I stick to stationary bikes, and sometimes the eliptical training machines...I can't deal with jogging either.





Very good too. A lot of guys are experimenting with HIIT (high intensity interval cardio) these days...I'll post a link about it when I can find a good one.





Those are good stats...sounds like a pretty solid foundation. I'd tweak your weight training by changing it to a Monday Wedenday Friday HIT type program.

Example:

Monday (chest, delts, triceps)

-Incline dumbbell press: 4 warmup sets (15, 12, 8, 6) 1 working set (8-10 reps to total failure

-Smith machine military press:4 warmup sets (15, 12, 8) 1 working set (8-10 reps to total failure

-French Press: 3 warmup sets (15, 12, 8) 1 working set (8-10 reps to total failure

Wedensday (Back, traps, biceps)

-Deadlifts or barbell bent over rows: 4 warmup sets (15, 12, 8, 6) 1 working set (8-10 reps to total failure

-Dumbbell shrugs: 4 warmup sets (15, 12, 8, 6) 1 working set (8-10 reps to total failure

-Olympic bar curls: 3 warmup sets (15, 12, 8) 1 working set (8-10 reps to total failure

Friday: (Quads, Hamstrings, Calves)

-Squats: 4 warmup sets (15, 12, 8, 6) 1 working set (8-10 reps to total failure

-Stiff-legged deadlifts: 4 warmup sets (15, 12, 8, 6) 1 working set (8-10 reps to total failure

-Seated calf raises: 4 warmup sets (15, 12, 8, 6) 1 working set (8-10 reps to total failure







The above is my suggestion...lots of cardio, coupled with a super-clean diet will get the bf% down to single digits. Hitting basic, heavy, power movements with lots of rest time in between will slap some beef on you so that you have something to show off when the bf comes off. Keep me posted on how your physique goals are coming along...and good luck to you.

Thanks for all the info everyone. I found this site

http://www.abcbodybuilding.com/

to be quite useful.

From what Ive read, diet is a big part of it. Im having 5-6 meals a day for the last week or so, with whey protein shakes 2-3 times daily. Intake is about 120-150 grms protein a day.

Id love more info on HIIT training. Ive just got back to work after winter break, and the challange now is to maintain what I have started.

The biggest obsticle so far has been my mind. As it is for many different things.

Thomas777,

you (more or less) are recommending 1 exercise per body part.....any reason why?

Currently Im doing 2 exercises per body part, 3-4 sets.

Box some(against a bag) it makes your muscle look nice.

How do you guys know how to determine your body fat percentage?

Yeah, when I went into basic training I was pretty strong already. But, once we started getting tortured every hour on the hour preety much I became so weak it was unreal. About a week after I got out of that crap though I became super strong because my body finally had time to recover from that stuff. The Army really needs to look into their excercise programs because they dont give any recovery time and recruits get so weak they can barely do 10 pushups alot of the time.

Thomas777,

you (more or less) are recommending 1 exercise per body part.....any reason why?

Currently Im doing 2 exercises per body part, 3-4 sets.


The reason is this:

Mike Mentzer developed this style of training back in the late 1970s. Mentzer reasoned that a lot of bodybuilders and strength athletes were underperforming because they were training with:

1) too little intensity and
2) too much frequency

Mentzer reasoned that if a single working set on a compound movement (such as squats, deadlifts, etc.) were performed with MAXIMUM intensity, far greater growth could be had than if one were to train by performing multiple work sets at moderate intensity. Mentzer believed that complete exhaustion of the target muscle could be achieved this way, and that if 7-9 days were allowed for recovery before that muscle group was trained again, maximum recovery would be acheived so that the process could be repeated again.

There is also evidence that suggests that HIT type training prompts the release of growth hormone and creates an overall more anabolic environment in the body than more traditional "volume training".

All I know is that my development reached new heights when I began employing Mentzer's methods...so I'm a true believer these days.

How do you guys know how to determine your body fat percentage?

A lot of gyms offer hyrdrostatic weighing for a fee. This is the most accurate method. Otherwise, you can get a pair of calipers to get a rough estimate.

I personally estimate by eyeballing it. When I can see my abs, I'm at approx. 10% it seems.

Yeah, when I went into basic training I was pretty strong already. But, once we started getting tortured every hour on the hour preety much I became so weak it was unreal. About a week after I got out of that crap though I became super strong because my body finally had time to recover from that stuff. The Army really needs to look into their excercise programs because they dont give any recovery time and recruits get so weak they can barely do 10 pushups alot of the time.

My brother had the same experience in the Marine Corps infantry. The military is great in some ways as far as I can tell, but they have their heads up their asses when it comes to exercise science. They seem to be stuck in the 1950s. I understand that carrying a lot of mass is counterproductive and even dangerous for an infantryman, but from what my bro told me about when he was in Basic, a lot of the calisthenics and crap that they make you guys do doesn't do jack shit except cause you guys to atrophy.

Believe it or not, the Soviets were always way ahead with this sort of thing..."Rocky IV" was rather silly and sensational, but it was inspired by reality. Things to consider...