49 body sculpting exercises for men to build a body women love

Robbie

The main point is...

You'll need to shoot for low bodyfat in order to see your abs and losing fat + working on your abs will help that

Adrian Bryant | 10.02.09 - 3:59 pm

Should i go for toned abs or muscular abs?

I heard that building muscle in the abs changes the shape in them.(I don't know if that is true tho)

Is it true that if you add muscle to your abs they show at a higher body fat percentage?(10-12% for example)

Robbie | 10.01.09 - 6:30 pm

Nolan

You maintain your muscle by keeping them active while under resistance so basically...

As long as you do not become totally lazy for a long period of time - you wont lose any muscle you gained

Adrian Bryant | 09.29.09 - 11:37 pm

Is there any way i can maintain my muscle without having to lift so many days a week,and eat tons of protein?

Should I lift heavy for like3-5 reps a week?
If you can show me an example of split workout with plenty of days rest between muscles that would be great!

Nolan | 09.29.09 - 6:27 pm

max

It means both but your obliques won't get HUGE unless you are lifting heavy combined with a mass gaining diet

Adrian Bryant | 09.28.09 - 12:21 pm

Its me again. I started doin renegade rows to tone up my obliques and core.

I was sore after doing them for the 1st time. Does this mean that im building muscle in the obliques(which is not what i want), or does it mean that im just not used to the exercise?

Thanks again!!

max | 09.28.09 - 12:10 pm

yea its probably just fat and some muscle. Thanks Adrian

max | 09.21.09 - 8:13 pm

Max

Are you sure it's all muscle?

Maybe you have some fat you can lose around that area to make it slimmer

muscle shrinks only from inactivity

Adrian | 09.21.09 - 7:44 pm

I want to lose muscle in my obliques because i don't want to have a blocky waist look.

I know this sounds stupid but is there a way to lose muscle in the obliques?

I just want to tone them without an increase in size

Max | 09.20.09 - 11:39 am

Lucas

See NowLoss.com/rr

Adrian Bryant | 09.17.09 - 11:14 pm

Is there a way to gain muscle, burn fat, and maintain the same weight?

If there is can you show me how or send me a link to a workout plan like that?

Lucas | 09.17.09 - 5:45 pm

yea your totally right. Thanks for the reply and all your help

Josh | 09.13.09 - 8:25 pm

Josh

It could be more accurate but truthfully...

Unless you're doing an underwater or caliper test - you are never going to get A dead on accurate %

Adrian Bryant | 09.13.09 - 6:41 pm

Its me again. Thanks for the reply i have one more question


do you think the second bf% calculator is a more accurate guess?

I don't wanna pay for the underwater weighing or caliper test so i just was wondering if this is a accurate guess from your opinion.

the website link is http://www.am-i-fat.com/ body_fat...percentage.html

Josh | 09.13.09 - 11:52 am

Josh

I've heard below 4% IS unhealthy but even the best looking people in the world can't maintain ultra low bodyft percentages year round.

Those magazine cover models diet & exercise harder 6 weeks before a photoshoot to look their best and...

you can easily achieve a 6% but you can realistically expect it to be 10-to-12% most of the time

Adrian Bryant | 09.12.09 - 8:01 pm

You have a nice free site here adrian and i thank you for all you've down to help others achieve their goals.

Okay my goal is to achieve a body like brad pitt(Tyler Turden in fight club). They said he had about 5-6%bf.

But ive heard that maintaining his body fat percentage isn't healthy.

Is it healthy to be at 6%bf?

Josh | 09.12.09 - 7:32 pm

will

The general rule is low reps & high sets and heavy for growth so 3-to-10 reps for 5-10 sets and higher reps and low sets for tone so 8-15 reps and 3-4 sets and this is a good rule for a beginner to follow

Adrian | 08.31.09 - 5:03 pm

How many reps of an exercise should one do for maximum muscle growth?

And how many reps for muscle tone and strength?

will | 08.30.09 - 8:32 pm

Tyler

Go here to build muscle without weights

Adrian Bryant | 08.29.09 - 6:31 pm

I'm 5'5 115 lbs. and i want to gain muscle but i don't have any equipment other than a chin up bar can you help me with a weekly plan? I'm lost!

Tyler | 08.29.09 - 2:48 am

dana

Cardio works at the beginning at a fat loss plan but towards the end to burn off those last few pounds of fat you really need to do intervals (see NowLoss.com/i) to burn off fat to see your six pack

crunches and situps WORK to build ab muscle but will NOT give you a six pack.

You have to diet +cardio + intervals for six pack

Adrian Bryant | 08.13.09 - 1:52 am

in TRUTH ABOUT SIX PACK ABS itsays that crunches and sit ups and cardio and other things dont work,is it true?

dana | 08.12.09 - 12:15 pm

Chris

It may or may not - I'm not really sure but I think what you are describing is a powerlifting technique used to help you bench more weight and NOT EXACTLY to build more muscle - you see...

powerlifters or weightlifters do that to help them win in competetion

Adrian Bryant | 08.06.09 - 9:05 pm

Does arching your back during the bench press increase the amount of weight you use?

Is it good or bad for your back and what do you do?

Chris | 08.05.09 - 10:40 pm

will

Not really true.

The adonis body or perfect body is what YOU see as an adonis body or perfect body.

Try this total body plan to get you started

Adrian Bryant | 08.01.09 - 11:04 am

I want to build a adonis effect type of body. I looked at some websites on google and they say you have to have wide broad shoulders and slim waist.

Is that true and what would be the best exercises to get that type of body?

will | 07.31.09 - 12:35 pm

jose

Eat at least 1g per pound you weigh to maintain muscle.

so if you weigh 200 pounds = 200g of protein a day divided over 5-6 meals

Adrian Bryant | 07.28.09 - 9:55 pm

thanks for answering my question. Yes I am trying to lower body fat while toning up and remaining slim.

How much protein should I eat a day to maintain muscle?

jose | 07.28.09 - 3:51 pm

jose

brad pitt was actually a skinny guy with very little body fat that made him look ripped.

If that's the look you are going for then you really dont have to do a lot of weight training.

that look can be obtained with a lower caloire or maintance diet with or without cardio so to answer your question...

You need to eat an enough protein daily while USING your muscles to prevent muscle loss

Adrian Bryant | 07.26.09 - 1:21 am

Do you have to eat 5-6 low calorie meals to maintain muscle and lose body fat because I heard that brad pitt ate 3 low calorie meals a day for his role in fight club and he has great muscle tone?

jose | 07.24.09 - 9:42 pm

anthony

It's not the bar that matters - it's the way your wrist are turned.

make sure that your wrist or hands are fully pronated when you grip the bar when doing straight bar or EZ bar curls

Adrian Bryant | 07.16.09 - 7:08 pm

I going to do barbell curls for a change in my bicep workout but Im not sure what to use.

Should I use the straight bar or EZ bar?

I heard that the straight bar is better on the bicep but harder on the wrists and the EZ bar is the opposite.

anthony | 07.15.09 - 10:39 pm

cruise

If you're already lean which I think you already are...

Just do 1-to-2 toning exercises here for the body parts you want to look better

Adrian Bryant | 07.16.09 - 7:07 pm

I want to look like akon but I don't want to lose any weight.(145lbs at 5" Any suggestions?

Does he workout for muscle or does he tone?(I can't quite tell)

cruise | 07.15.09 - 11:35 am

luis

Any order is fine but...

I would do pullups first and you only need to do T-bar rows OR rowing machine

Adrian Bryant | 07.08.09 - 8:14 pm

My back workout consists of pull-ups t-bar rows and rowing machine.
In what order should i do these exercises for best results?

luis | 07.08.09 - 7:05 pm

unknown

It more depends on what kinds of exercises you are doing and how much weight you are using for fast muscle

Adrian Bryant | 06.30.09 - 10:18 pm

Would increasing the volume of your workout(more sets about 3-4 exercises) but in a short amount of time(30-45min)be effective in building muscle fast along with eating the right amount of calories?

This plan calls for about 5-8 sets of 3-4 exercises while resting about 15-30 seconds in between sets.(But with opposing muscle groups as well)

unknown | 06.29.09 - 1:34 pm

hayden

you just have to see what works best for you but...

You can go to NowLoss.com/w or...

you can try the at home james bond workout here

Adrian Bryant | 06.28.09 - 5:55 pm

Do u know any of anthony ellis's workout exercises?

If not what are the best exercises and workouts you have that can help me build muscle weight the fastest?

Thanks a lot in advance!

hayden | 06.28.09 - 1:25 pm

jose

Either way of jumping rope or lifting weights in the morning will burn fat but the weights will burn fat and build muscle

See NowLoss.com/rr

Adrian Bryant | 06.20.09 - 6:43 am

I was thinking of lifting weights in the morning before breakfast to burn fat and build muscle. I was goin to do supersets of opposing muscle groups

Is this a good plan?

About when would I start to see results?

jose | 06.19.09 - 7:27 pm

ben

You WILL have to gain muscle weight of course and along with that muscle gain- you will gain some fat but dont worry...

any fat or the very little fat you gain can be burned off with NowLoss.com/15

Adrian Bryant | 06.17.09 - 10:14 pm

Do you have to gain weight in order to get bigger muscles?

I just got my six pack and I want to stay lean while getting bigger muscles

ben | 06.17.09 - 7:05 pm

lama

Yes

You can do uni lateral exercises using dumbbells like do dumbbell bench press instead of barbell bench press

In dumbbell bench presses or single arm exercises both arms have to do equal work

Adrian Bryant | 06.10.09 - 5:12 pm

the tricep in my left arm is weak compared to my right. is there anything i can do about that?

lama | 06.08.09 - 6:00 pm

mark

You can do that but guess what

my arm and most other guys have one arm that is 1/4-to1/2 inch bigger than the other and it's only noticable to YOU

Adrian Bryant | 05.30.09 - 9:39 pm

hey adrian! My right arm is a little bigger than my left arm.(about 1/4" bigger) Would they eventually even out or should I do an extra set on biceps and triceps for the left arm?(ex- an extra set of hammer curls and tricep extension)

mark | 05.30.09 - 9:36 pm

iight thanks Adrian!

jamar | 05.27.09 - 4:56 pm

jamar

Yes do the gain muscle plan and at your weight & height I don't expect you to gain too much fat at all while on the gain muscle plan

Adrian Bryant | 05.26.09 - 10:40 pm

I have to gain about another 5lbs pounds of muscle only, and then burn off the fat. So should I do the gain muscle program and then do the burn fat build muscle one or should I just do the second one?

jamar | 05.25.09 - 2:05 pm

jamar,

Well I breifly looked at avant's video and with your stats...

you may be close enough to his look already but let me ask you...

what do you think needs to happen?

Do you need to gain more muscle - if so - go here to gain more muscle or...

lose fat and gain muscle? - then go to nowloss.com/w

Adrian Bryant | 05.25.09 - 1:03 pm

Im 5"8 147lbs. my bodyfat% is about 18%

jamar | 05.25.09 - 12:50 pm

jamar

What does your bod look like now?

what's your weight & height?

Adrian Bryant | 05.25.09 - 12:20 pm

I want to look like Avant(from his song "When it hurts")

What exercises or workouts should I do to get the same type of body he has?

jamar | 05.24.09 - 10:42 pm

willy,

It's many ways you can make #1 happen but basically that happens usually when you're on a program like the one at NowLoss.com/w where you are basically lifting weights and doing fat burning intervals but...

Everybody is different and you could end up gaining more muscle than you burn fat or vice versa and there's no guarantee that you will lose the same exact amount of fat as you gain muscle BUT the point is...

You will burn fat & gain muscle

Adrian Bryant | 05.25.09 - 12:18 pm

thanks for the info but I have one more question. How can I do the suggested number 1 where my weight stays the same but my fat% lowers and muscle increases?

willy | 05.24.09 - 11:51 am

willy,

It depends...?

for example...

1. if you weigh 200 pounds and lose 5 pounds of fat and gain 5 pounds of muscle - you will weigh the same and lower your body fat % and in another scenario...

2. if you weigh 200 pounds and gain 5 pounds of muscle while losing 1 pound of fat then you'll weigh 204 pounds but your body fat % will be lower

Adrian Bryant | 05.24.09 - 10:44 am

when doing supersets, you gain muscle and lose fat. But do you gain weight or do you stay the same and basically trade fat for muscle?

willy | 05.23.09 - 8:20 pm

craig,

Bench press tips:

1. THe bench press is a good exercise for the muscles on the front of your body but... make sure you also do back and bicep exercises as well to prevent imbalances and injury

2. Dont use a too wide or too narrow grip.

3. lower the bar slowly and push off your chest at a moderate-to-high speed

4. MAKE SURE you warmup shoulders and chest before workout

I have many more tips but cant think of them right now and...

if you need more help - just contact me again

Adrian Bryant | 05.21.09 - 9:02 am

Im goin to do my first barbell bench press soon.(I did smith machine for a while and want to change)

Do you have any advice for my first barbell bench press?

I don't want to lean to one side.(and risk injury) I want to be able to balance the bar with good form.

craig | 05.20.09 - 5:30 pm

brett

Depends on what kind of smith machine you have.

Most are the regular 45 lbs and the ones that are counter balanced meaning that a cable is attached to the bar - the weight of the bar can range from 0-to-45 pounds

Adrian Bryant | 05.19.09 - 7:49 am

how heavy is the bar of a regular smith machine?

I did 165 on the smith machine. I just wanna know what my bench press is.

brett | 05.18.09 - 7:55 pm

mike,

Both push ups and bench can make your chest look better but you'll get a bigger chest easier doing bench press becasue you can use heavier weights and it's going to be hard to match bench press intensity doing push ups with limited added weight and...

clap push ups are for building power for athletes and not so much for looking good or building chest muscle

Adrian Bryant | 05.17.09 - 11:13 am

are weighted push-ups just as good as bench press for the chest?

And what does clap push-ups do differently than a regular push-ups other than make it more difficult?

mike | 05.16.09 - 6:52 pm

Thanks again Adrian! Take care

Ron | 05.10.09 - 11:53 am

Ron,

YES - both are good but dont them at the same time.

Pick one and do it for maybe a month and then swith over to the other one.

THis way - you'll your muscles will never get used to the same workout or exercise

Adrian Bryant | 05.10.09 - 11:16 am

oh I almost forgot. Should I do flat barbell bench press or flat dumbell bench press? I have heard that they both have their advantages. You can add more weight on the BB, but you have a greater range of motion on the DB

Ron | 05.10.09 - 11:05 am

Thanks Adrian!!

Ron | 05.09.09 - 9:10 pm

Ron,

For monday - everything's okay except... Don't do your bench presses with a wide grip to avoid injury and there's no need for you to do both the bench press & dumbbell bench press (PICK ONE) and there's no need to do both narrow grip bench press & tricep extenstion (PICK ONE)

WEd. - take out leg presses & leg extenstions

Friday - pick either hammer or concentration curl (PICK ONE)- do either pullups or chinups (PICK ONE) & do it FIRST in your workout. Chinups work biceps more while pullups work back more

Adrian Bryant | 05.09.09 - 6:10 pm

Hey Adrian! I have a full body workout but was just wondering if i have enough rest days between body parts(and if i am overtraining)

Mon(chest and triceps)- bench press wide grip- 4s 10r, Incline Dumbell Press- 3s 10r, Dumbell Press- 3s 10r, Narrow Grip Bench Press, Handstand Push-ups- 30r, Tricep Extensions- 2s 10 r
Wed(Legs) Trap Bar deadlifts- 4s 10r, Leg Press- 4s 10r, Dumbell Power Cleans- 3s 10r, Leg Curls- 4s 10r, Calf Raises- 3s 10r
Friday(Back Biceps and Forearms)- Chin-ups- 3s 3-5r, Hammer Cheat Curl- 3s 3-5r, Concentration Curls- 3s 10r, Pull-Ups- 10s 3-5r, Dumbell Rows- 2s 10r, Wrist Curls- 1s 10r, Reverse wrist curls- 1s 10 r

Thanks a lot for your time! i was just curious

Ron | 05.08.09 - 5:00 pm

unknown,

THe more intense the workout is = the less times a week you can train a certain muscle so for example...

Doing 10 sets of 3-5 reps of bench press with heavy weight only needs once a week (or maybe even once every 2 weeks) while...

Doing 4 sets of bench press with 8-12 reps using lighter weights can be done twice a week and...

you'll know if you are overtraining if you not getting stronger each training session

Adrian Bryant | 05.05.09 - 7:54 pm

how many times a week can you work out the same body part?

How do you know if you are overtraining?

unknown | 05.05.09 - 6:02 pm

Sephiroth,

go here for bigger biceps

Adrian Bryant | 04.23.09 - 5:46 pm

Hey Adrian I am 15 and am trying to get bigger biceps. Do I have to wait until I grow more or if not, what exercises do you recommend for a 15 year old? By the way, your videos are really good!

Sephiroth | 04.22.09 - 9:15 pm

martin,

I don't know how big you want your muscles but YES...

You can get "bigger" muscles in 4 months

Adrian Bryant | 03.04.09 - 7:12 pm

can i build big muscles in 4 months

martin | 03.04.09 - 3:56 pm

adrian,

Your weight is probably fine - you need to be concerned more with body fat %

Go here to check your body fat %

Adrian Bryant | 03.03.09 - 8:34 pm

adrian can u tell meeee what is my ideal weight coz i confused from some ideal weight charts my height is 1'88 and my frame is medium frame . thanks


adrian | 03.03.09 - 6:03 pm

adrian,

You can build muscles whenever you feel like it but...

Unless your body fat % is under 15% - you really won't be able to see your "ripped" muscles

Look at how to get the perfect body for more info

Adrian Bryant | 03.03.09 - 12:41 pm

hoi adrian i have question i was 144 kg and now 95 kg and my height is 1'88 can i now begin to build muscles or no and if no why and when i should begin ?


adrian | 03.03.09 - 10:21 am

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