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[Mecha_Infantry]

No real reason too. The only reason I would get one at this point is because I'm simply curious as to how my discs look. I could have 3 bulgings discs though and yet none of them could be the causes of any of my past symptoms -- as I'm sure you're aware. The lower back is so damn complex it could be so many things.

Luckily I am not experiencing any symptoms and haven't consistently since June. Maybe a rare issue that lasts for a day but it still minimal. I still get nervous about sitting for too often (i.e. movie theaters, car rides) and I still haven't done any sort of bilateral squatting or deadlifting as I am feeling great just doing single-leg stuff. Muscle wise, my legs/glutes are too big. So squatting wouldn't be necessary for that reason.

Though I have no intention of back squatting ever again, or conventional deadlifting. I would like to front squat, and RDL though. Maybe in the future. I am just babying it.

I have the same

2 bulging disks. Only gone back to squatting last week (back)- only got up to 135 pounds, but it was painful. Going to use and abuse the hack squat machine a lot more.

It will be interesting to talk to you as we have the same problem. I have a 1.5 hour train journey to work, and my back used to hurt BADLY, to the point I couldnt move unless the train was empty and I could wiggle my way up to t a standing point. So much issue, slowly getting better. Deadlifting is out of the question no doubt

Sorry AlienShogun- I did an insta-fall asleep. In the process of this I burnt all my chicken for the week. Incredibly pissed off right now. Will answer when I am in work

 

[Davidion]

A little background: I started hitting the gym in late 2009, but I was uninformed and had one of those half-a-dozen exercises-on-machines-a-day-five-days-a-week "routines". It wasn't until mid 2010 when I started getting wise to getting off the machines; and it wasn't really until late 2010 to spring 2011 when I really settled into a three-days a week, 5x5 routine.

This is basically where I am right now, M-W-F alternating every session.

Day 1
3x5 Pull ups/chin ups
5x5 Bench Presses 170
5x5 Hammer Curls into military presses 80

Day 2
3x5 Pull ups/chin ups
5x5 Romanian Deadlifts 190
5x5 Lying Rear Delt Rows 140

Warmups: Alternate 2x 50 Jumping Jacks and 10x burpees.

Couple of notes:

-I don't have access to barbells so I have to use dumb bells. A problem, particularly with deadlifts, is that the dumbbells that I have access to stop at 95lbs. Also, this makes it a bit harder to move up weights since I basically have to bump weights in 10lbs increments.

-Re: Bench presses, I've been doing them upper arms parallel to floor, and I'm actually starting to lower the weight so I can do them with elbow 45 deg. I'm a little torn about this due to conflicting opinions on shoulder safety.

-Re: Deadlifts, I've been doing them starting from a standing position due to reliance on dumbbells. Recently I've been researching romanian deadlifts a little more since they seem to be a better fit for dumbbells, and I've began doing these instead. Problem right now is that I can't increase weight due to lack of equipment.

-Re: lack of Squats, I'm aware that I don't have any squats in my routine. This is somewhat related to dumbbell reliance but I'm also the most concerned about injuries stemming from poor form. It's something I'd like to work on adding at some point.

Since settling into a stable routine since spring I've definitely seen muscle gain and gradual increases in weights that I'm able to lift. This has come with some degree of fat loss and my weight has been very stable. In addition I'm finally able to do pull ups, which is a nice accomplishment for me.

Goals for 2012 are to improve form, significantly increase lift weight, and work in incorporating squate and more serious cardio into my routine.

 

[Lamel]

A little background: I started hitting the gym in late 2009, but I was uninformed and had one of those half-a-dozen exercises-on-machines-a-day-five-days-a-week "routines". It wasn't until mid 2010 when I started getting wise to getting off the machines; and it wasn't really until late 2010 to spring 2011 when I really settled into a three-days a week, 5x5 routine.

This is basically where I am right now, M-W-F alternating every session.

Day 1
3x5 Pull ups/chin ups
5x5 Bench Presses 170
5x5 Hammer Curls into military presses 80

Day 2
3x5 Pull ups/chin ups
5x5 Romanian Deadlifts 190
5x5 Lying Rear Delt Rows 140

Warmups: Alternate 2x 50 Jumping Jacks and 10x burpees.

Couple of notes:

-I don't have access to barbells so I have to use dumb bells. A problem, particularly with deadlifts, is that the dumbbells that I have access to stop at 95lbs. Also, this makes it a bit harder to move up weights since I basically have to bump weights in 10lbs increments.

-Re: Bench presses, I've been doing them upper arms parallel to floor, and I'm actually starting to lower the weight so I can do them with elbow 45 deg. I'm a little torn about this due to conflicting opinions on shoulder safety.

-Re: Deadlifts, I've been doing them starting from a standing position due to reliance on dumbbells. Recently I've been researching romanian deadlifts a little more since they seem to be a better fit for dumbbells, and I've began doing these instead. Problem right now is that I can't increase weight due to lack of equipment.

-Re: lack of Squats, I'm aware that I don't have any squats in my routine. This is somewhat related to dumbbell reliance but I'm also the most concerned about injuries stemming from poor form. It's something I'd like to work on adding at some point.

Since settling into a stable routine since spring I've definitely seen muscle gain and gradual increases in weights that I'm able to lift. This has come with some degree of fat loss and my weight has been very stable. In addition I'm finally able to do pull ups, which is a nice accomplishment for me.

Goals for 2012 are to improve form, significantly increase lift weight, and work in incorporating squate and more serious cardio into my routine.

Why no barbell?

Also for squats, try pistol squats (one legged).

 

[parrotbeak]

If I were stuck only with dbs I would probably start with lunges and goblet squats and once comfortable do bulgarian split squats and overhead squats.

You can overhead press more weight if you hang clean instead of curl.

Is there no gym in your area that has barbells?

What do you mean by "upper arms parallel to floor"? You're pressing while lying on the floor instead of a bench? Or your elbows are flared out with your arms at 90 degrees from your torso? If so, ya, my understanding is that this can cause shoulder impingement.

 

[abuC]

A pound is so negligible in terms of real weight gain, though. Could be anything.

I'm actually up 2lbs now since I started fasting 3 weeks ago, in the first week there was a drop, now I'm gaining weight. The good thing though is that my waist is getting smaller, and Im seeing more striations on my shoulders.

 

[JB1981]

What Anton said essentially.



Awesome, I was hoping there might be a few stretches to look into. Thanks.

Honestly I'd forgot about all the stretching and mobility BS and just work on getting the basic movement pattern down.

 

[Brolic Gaoler]

Uhg, getting a little elbow pain this morning. Think I'll push my workout routines back a day. I think it's time to squat using a thumbless grip.

Cool, that's the only one I saw on their site except a nice discounted red lever belt that is way too big for me.

About how long did it take you to get it?

Less than a week I believe, and that was during the holiday.

Sorry AlienShogun- I did an insta-fall asleep. In the process of this I burnt all my chicken for the week. Incredibly pissed off right now. Will answer when I am in work

No worries man.

 

[ezrarh]

but didn't it take like 6 weeks to get? I read that even though they say they usually have black in stock, they usually don't, and they don't tell you. Maybe I'll call them instead of ordering online.

I have a 10mm Inzer that I got last month. The quality is very good. It takes about 2 weeks to get a black. A custom color belt will take about 3-4 weeks. As long as you don't mind having to wait a little longer, I would recommend it.

 

[cuevas. PhD.]

Uhg, getting a little elbow pain this morning. Think I'll push my workout routines back a day. I think it's time to squat using a thumbless grip.

Yeah that's a logical conclusion.

 

[Brolic Gaoler]

I have a 10mm Inzer that I got last month. The quality is very good. It takes about 2 weeks to get a black. A custom color belt will take about 3-4 weeks. As long as you don't mind having to wait a little longer, I would recommend it.

Do you use your inzer for deadlifts too or just press/squat?

 

[ezrarh]

Do you use your inzer for deadlifts too or just press/squat?

For all three. I don't find it to be an issue (in terms of restricting movement) for deadlifts. A 13mm belt might be a different story however.

 

[Brolic Gaoler]

For all three. I don't find it to be an issue (in terms of restricting movement) for deadlifts. A 13mm belt might be a different story however.

Yeah, that's the only issue I have with my FTS belt.

Still thinking about getting a spud belt for DLs.

 

[cuevas. PhD.]

For all three. I don't find it to be an issue (in terms of restricting movement) for deadlifts. A 13mm belt might be a different story however.

Can you use those with a chain for weighted pullups?

 

[Davidion]

Why no barbell?

Also for squats, try pistol squats (one legged).

If I were stuck only with dbs I would probably start with lunges and goblet squats and once comfortable do bulgarian split squats and overhead squats.

You can overhead press more weight if you hang clean instead of curl.

Is there no gym in your area that has barbells?

What do you mean by "upper arms parallel to floor"? You're pressing while lying on the floor instead of a bench? Or your elbows are flared out with your arms at 90 degrees from your torso? If so, ya, my understanding is that this can cause shoulder impingement.

Thanks for the rec for pistols, I've been reading up on it and it actually seems like my best alternative for squats. I'll look into goblets/bulgarians/overhead squats as well.

Reason why I don't have barbell access is because I'm stuck with my company gym for the most part. It's mostly an issue of long work hours and consequent time management concerns; when I want to work out it's either work with this or get stuck with another 30 mins of transit time during an already busy day. On weekends there's a local gym with barbells that I sneak out to, but I can't always do this due to social/familial obligations.

I do my bench presses on a bench and when I say upper arms parallel to floor it means that when the dumbbells are lowered my elbows are basically at a 90 deg angle instead of dipping below my torso. So this means if I'm using a bar it's not coming down all the way to my chest. Like I said, I have form to correct in 2012. However, you do bring up a good point re: how far your elbow flares out from your torso; looking at my form I can probably stand to tuck them in a little more.

Also, I don't really have abs exercises lined up. I used to do weight sit ups before learning more about the stress they put on your spine; since then I've switched over to doing pallof presses and then moved on to planks and stir-the-pots. However, I've been reading a lot of dissenting opinions on whether or not you need a lot of time dedicated to abs in the first place if you're doing the correct form on deadlifts and other presses/lifts that engages your abs. Jury is still out on this one, but I'm thinking that when I shove in more cardio into my schedule I'll probably go back to doing more planks and similar variants on those days.

 

[Cheeto]

How do you know when you need a belt?

 

[Akkad]

Stupid question but is there anything that you can do in place of a pull up that has the same benefit?

 

[MjFrancis]

It is not a stupid question even if there isn't another equivalent to pull-ups or chin-ups that would produce the same results. It's barbell cousin might be the strict Pendlay row, but even this is like saying the bench press is a good substitute for push-ups or vice-versa.

 

[Enco]

What are the best exercises/stretches to fix a rounding lower back.

If I try tilt at 90 degrees with locked knees, my lower back arches and I can't touch my toes. This seriously sucks. When deadlifting I can straighten my back with bent knees.

 

[Mr.City]

What are the best exercises/stretches to fix a rounding lower back.

If I try tilt at 90 degrees with locked knees, my lower back arches and I can't touch my toes. This seriously sucks. When deadlifting I can straighten my back with bent knees.

It sounds like it could be tight some hamstrings. The muscles in your lower back and hamstrings are both attached to your pelvis. By relaxing your hamstrings, which what you do when you bend your knees, you lessen the pull that the hamstrings have on the pevlis, which allows you to arch your upper back, and vice versa. You may find it easier to touch your toes if you allow your back to round. I would reaching down and stretching your hamstrings with an arced back. Do it for about 30 seconds or longer if you want, do 3-5 sets, do them everyday.

 

[Enco]

It sounds like it could be tight some hamstrings. The muscles in your lower back and hamstrings are both attached to your pelvis. By relaxing your hamstrings, which what you do when you bend your knees, you lessen the pull that the hamstrings have on the pevlis, which allows you to arch your upper back, and vice versa. You may find it easier to touch your toes if you allow your back to round. I would reaching down and stretching your hamstrings with an arced back. Do it for about 30 seconds or longer if you want, do 3-5 sets, do them everyday.

Thanks for the reply.

So like I'm deadlifting and trying to stand up (without the bar)?

 

[HarryHengst]

What are the best exercises/stretches to fix a rounding lower back.

If I try tilt at 90 degrees with locked knees, my lower back arches and I can't touch my toes. This seriously sucks. When deadlifting I can straighten my back with bent knees.

Besides your hamstrings it could also be your hips (or both), as it sounds like lordosis. There was a thread about it on GAF a while ago. Basically, stretchin those tight muscles and foam rolling like a motherfucker to fix it.

 

[Enco]

Besides your hamstrings it could also be your hips (or both), as it sounds like lordosis. There was a thread about it on GAF a while ago. Basically, stretchin those tight muscles and foam rolling like a motherfucker to fix it.

Pretty sure it's not lordosis. If anything my lower back is a bit too straight (possibly thanks to some fat around my midsection).

 

[Petrie]

Pretty sure it's not lordosis. If anything my lower back is a bit too straight (possibly thanks to some fat around my midsection).

Or it looks like you have more fat around your midsection because of lordosis.

 

[Enco]

Or it looks like you have more fat around your midsection because of lordosis.

My pelvis doesn't tilt forward as far as I can tell.

I'll carry on working on flexibility and eating well so hopefully all the problems sort themselves out.

After some serious stretches and deadlifting, I got pretty close to touching my toes so I think it's definitely a hamstring problem.

 

[Aad]

Age: 23
Height: 5' 7"
Weight: 150 lbs
Goal: Small arms and legs so I want to work on building muscle on these areas.
Current Training Schedule: Never done any training before.
Current Training Equipment Available: Got given something very similar to this:

Comments: I'm skinny all over and since I stopped smoking 6 months ago I've got an awkward looking belly. If I work on my arms and legs maybe it wouldn't look so bad. First time I'm going to commit to this type of training so help/advice would be appreciated.

 

[Mr.City]

Age: 23
Height: 5' 7"
Weight: 150 lbs
Goal: Small arms and legs so I want to work on building muscle on these areas.
Current Training Schedule: Never done any training before.
Current Training Equipment Available: Got given something very similar to this:

Comments: I'm skinny all over and since I stopped smoking 6 months ago I've got an awkward looking belly. If I work on my arms and legs maybe it wouldn't look so bad. First time I'm going to commit to this type of training so help/advice would be appreciated.

The OP has good places to get started. What does your diet consist of?

 

[cuevas. PhD.]

Age: 23
Height: 5' 7"
Weight: 150 lbs
Goal: Small arms and legs so I want to work on building muscle on these areas.
Current Training Schedule: Never done any training before.
Current Training Equipment Available: Got given something very similar to this:

Comments: I'm skinny all over and since I stopped smoking 6 months ago I've got an awkward looking belly. If I work on my arms and legs maybe it wouldn't look so bad. First time I'm going to commit to this type of training so help/advice would be appreciated.

Any chance you can get to a gym?

 

[lbcyalater]

What are some exercises I can do if I just want to look better? I ask this because alot of people claim that all the "buff" guys at the gym cant hardly lift anything and I am at the point in my life where being super strong just isnt as appealing as looking good. I work in a regular desk job so I feel like it would just be wasted strength that I would never use. I have lifted before and got stronger but didnt notice much physical improvment in my appearance. GAF, is this wrong of me? lol and if not, teach me the ways.

 

[Aad]

The OP has good places to get started. What does your diet consist of?

Breakfast: couple of fried eggs, baked beans, hash brown, 4 buttered toast and a glass of orange juice (only have breakfast once or twice a week)
Lunch: I have various sandwiches.
Dinner: Consists of a random curry and 3 chapattis.
Throughout the day: 2 glasses of water, 3 glasses of juice, snacks etc.

Any chance you can get to a gym?

I wish I could but I can't.

 

[cuevas. PhD.]

What are some exercises I can do if I just want to look better? I ask this because alot of people claim that all the "buff" guys at the gym cant hardly lift anything and I am at the point in my life where being super strong just isnt as appealing as looking good. I work in a regular desk job so I feel like it would just be wasted strength that I would never use. I have lifted before and got stronger but didnt notice much physical improvment in my appearance. GAF, is this wrong of me? lol and if not, teach me the ways.

"everybody wanna be a bodybuilder but don't nobody wanna lift no heavy ass weights."

.

 

[Petrie]

I wish I could but I can't.

Going to be tough without much equipment, those home things like that are all but useless.

What do you have for actual weights?

 

[HarryHengst]

Breakfast: couple of fried eggs, baked beans, hash brown, 4 buttered toast and a glass of orange juice (only have breakfast once or twice a week)
Lunch: I have various sandwiches.
Dinner: Consists of a random curry and 3 chapattis.
Throughout the day: 2 glasses of water, 3 glasses of juice, snacks etc.


I wish I could but I can't.

Dont drink juice, its bad for you. Just check the amount of sugar thats in it.

What are some exercises I can do if I just want to look better? I ask this because alot of people claim that all the "buff" guys at the gym cant hardly lift anything and I am at the point in my life where being super strong just isnt as appealing as looking good. I work in a regular desk job so I feel like it would just be wasted strength that I would never use. I have lifted before and got stronger but didnt notice much physical improvment in my appearance. GAF, is this wrong of me? lol and if not, teach me the ways.

If 'a lot of people' claim things about fitness and working out, you can pretty much bet on it that it's wrong. :lol

 

[abuC]

Age: 23
Height: 5' 7"
Weight: 150 lbs
Goal: Small arms and legs so I want to work on building muscle on these areas.
Current Training Schedule: Never done any training before.
Current Training Equipment Available: Got given something very similar to this:

Comments: I'm skinny all over and since I stopped smoking 6 months ago I've got an awkward looking belly. If I work on my arms and legs maybe it wouldn't look so bad. First time I'm going to commit to this type of training so help/advice would be appreciated.

http://www.youtube.com/watch?v=kDCxH88-9X8&feature=related
http://www.youtube.com/watch?v=5G4Dv1am6iE


Since you can't go to a gym, look into a lot of body weight training.

 

[lbcyalater]

Look I didnt say I am opposed to lifting heavyer weights but it just seems like everyone wants to get super strong (which is fine) but for me it seems unessisary. I just want to look as good as I would feel is all. I just dont know if its certain exersices that make people "look" good or is it the amount of weight they push. When I was in high school I was 6'2" 135lbs (skinny as shit) and I took weight training class and was able to bench 205lbs in the end (not bro bragging since its not much to some people but for 135lbs HS me it was) and I was still skinny and not manly shaped

 

[Mr.City]

Breakfast: couple of fried eggs, baked beans, hash brown, 4 buttered toast and a glass of orange juice (only have breakfast once or twice a week)
Lunch: I have various sandwiches.
Dinner: Consists of a random curry and 3 chapattis.
Throughout the day: 2 glasses of water, 3 glasses of juice, snacks etc.


I wish I could but I can't.

Al is not lost. There's some weight stuff listed in the OP.

As for your diet, if your goal is fat loss, then you're going to change some things. For instance, it seems you only eat breakfast once or twice a week. Why is that?

Second, it seems like your diet is mostly complied of things that you go out to eat, hence the lack of detail. I have no idea what "snacks" are, or various sandwiches, random curry, etc. Also, that juice isn't doing much for you, given that's mostly sugar water. All in all, it's very carb heavy with not a lot of protein.

I would begin to tighten up your diet, meaning cook your own food, bring your own lunches etc. If you're not very active, I would reduce a lot of the carbs and bring more sources of protein into your diet.

What are some exercises I can do if I just want to look better? I ask this because alot of people claim that all the "buff" guys at the gym cant hardly lift anything and I am at the point in my life where being super strong just isnt as appealing as looking good. I work in a regular desk job so I feel like it would just be wasted strength that I would never use. I have lifted before and got stronger but didnt notice much physical improvment in my appearance. GAF, is this wrong of me? lol and if not, teach me the ways.

I'm not even sure what this means. You have a lot of misinformation in your head about getting stronger and looking better. Also, this wasted strength is very odd; you only exist behind a desk? You don't do anything that takes you outside, out doors where you play and frolic? Also, how strong did you get?

 

[yacobod]

everybody wanna be a bodybuilder but don't nobody wanna lift no heavy ass weights

fixed.

 

[Cheeto]

What are some exercises I can do if I just want to look better? I ask this because alot of people claim that all the "buff" guys at the gym cant hardly lift anything and I am at the point in my life where being super strong just isnt as appealing as looking good. I work in a regular desk job so I feel like it would just be wasted strength that I would never use.

Ok you're going to need to do a routine like this...

1. Leg Press - Load that bitch up with a ton of plates and move the sled about 5-6 inches per rep.
2. Barbell Crunches - Do them in a rack for safety, make sure you pick a weight that you can easily do 18-20 reps for about 4-5 sets.
3. Preacher curls - Again pick a weight that allows you to pump out a solid 18-20 reps for a couple sets
4. Pec Dec - Things change here, you're going to start with a weight that is comfortable around 18 reps, but decrease the weight and increase the weights until you've got the machine maxed. On your last set at the max weight make sure to more-or-less bench press the thing so you make sure you move the iron... also important to look around when your done and note your admirers.
5. Ab Machines - Just go real hard here, this is the keystone of any good routine...do everything. High reps... gotta tone up that mid section.
6. don't listen to a fucking word I said

 

[Mr.City]

Look I didnt say I am opposed to lifting heavyer weights but it just seems like everyone wants to get super strong (which is fine) but for me it seems unessisary. I just want to look as good as I would feel is all. I just dont know if its certain exersices that make people "look" good or is it the amount of weight they push. When I was in high school I was 6'2" 135lbs (skinny as shit) and I took weight training class and was able to bench 205lbs in the end (not bro bragging since its not much to some people but for 135lbs HS me it was) and I was still skinny and not manly shaped

No one looks man shaped at 135 lbs and 6'2. Eat!

 

[lbcyalater]

No one looks man shaped at 135 lbs and 6'2. Eat!

thats all I did! I was in high school!

 

[Deadly Cyclone]

Asked in the P90X thread but I'll ask here too. I need an exercise ball and possibly a few medicine balls for P90X2. Where and what type is the best exercise ball? Needs to support me for workouts.

Also where are good medicine balls? Preferably inexpensive if possible.

 

[HarryHengst]

Look I didnt say I am opposed to lifting heavyer weights but it just seems like everyone wants to get super strong (which is fine) but for me it seems unessisary. I just want to look as good as I would feel is all. I just dont know if its certain exersices that make people "look" good or is it the amount of weight they push. When I was in high school I was 6'2" 135lbs (skinny as shit) and I took weight training class and was able to bench 205lbs in the end (not bro bragging since its not much to some people but for 135lbs HS me it was) and I was still skinny and not manly shaped

Lifting heavy and looking good go hand in hand. You probably want to 'tone', which is simply a matter of having visible muscles, which means having muscles (so lift heavy weights) and low % bodyfat (so have a proper diet, which starts with cutting out a big amount of all the carbs you are eating).


This is a good (and free) e-book to read to get you up to speed on how your body works (so you can get rid of a lot of the misinformation thats out there regarding fitness and weightlifting), and ways to fix your diet and a bunch of bodyweight exercises if you really cant get to a gym.

thats all I did! I was in high school!

Pretty much no kid looks manly in high school. Try it again now you are a proper adult.

 

[Mr.City]

thats all I did! I was in high school!

Then why did you weigh 135 still? How much do you weigh now?

 

[lbcyalater]

btw I am not talking about looking like this

just more something like this

and also I weigh 185 now at age 30

 

[abuC]

just more something like this

and also I weigh 185 now at age 30

I see people built like that all the time, shouldn't take you more than a year if you're committed, maybe even less.

You can do push-ups and pull-ups and end up like that.

 

[Mr.City]

Yes, it's very easy to look like a pro-bodybuilder.

So what steps are you taking to look like 2011's Sexiest Man of the Year?

 

[Davidion]

Look I didnt say I am opposed to lifting heavyer weights but it just seems like everyone wants to get super strong (which is fine) but for me it seems unessisary. I just want to look as good as I would feel is all. I just dont know if its certain exersices that make people "look" good or is it the amount of weight they push. When I was in high school I was 6'2" 135lbs (skinny as shit) and I took weight training class and was able to bench 205lbs in the end (not bro bragging since its not much to some people but for 135lbs HS me it was) and I was still skinny and not manly shaped

I have to say, I'm 6'2 and a little over 200, bench less than 205, and have some definition from being able to do even that. Not to say I 100% discount what you're saying since everyone's genetics are different and you could just be unique that way, but I have a hard time believing that you're able to press that much while being that light and don't have some kind of decent shape.

While the point may get lost amongst the voices from some of the hardcore lifters, you don't have to lift with the sole purpose of looking like a giant mass of a man. This sounds like the "I don't want to lift weights because I'll look like a muscle freak" excuse that does the rounds.

 

[lbcyalater]

Yes, it's very easy to look like a pro-bodybuilder.

So what steps are you taking to look like 2011's Sexiest Man of the Year?

I am just talking about body shape, lean yet still muscular

 

[HarryHengst]

btw I am not talking about looking like this

just more something like this

and also I weigh 185 now at age 30

Don't worry, looking like Arnold, or any other bodybuilder, will never happen to you. Your body simply wont change into that unless you have ridiculous genes (which you dont based on what you told us) and completely dedicate your life to it. Just go and pick up heavy things and put them down again. That bottom picture is totally reachable if you dedicate yourself to it and make the necessary changes in lifestyle and diet.

 

[Mr.City]

This is unrelated, but I hate when people say lean muscle. There's no such thing as fat muscle, you're going to blow up overnight unless you got an IV of HGH going at all times, and you don't have to worry about getting too muscular, which is not the same as getting too fat on an overzealous bulk.

 

[Anton Sugar]

I am just talking about body shape, lean yet still muscular

Arnold=lifting hard and heavy, eating a ton, genetics, steroids and years of hard work
Reynolds=lifting hard and heavy, eating well, genetics, and hard work (probably years)

Remember, lifting heavy is relative to your body and ability. You will NOT end up looking like Arnold unless you eat the right way. There is no certain way to lift to get "toned". Higher reps (~10) lead to hypertrophy, but it's hard to drive progress forward if you're not lifting heavy once in a while, and you'll stall if all you do is 3x10 for every exercise.

This is unrelated, but I hate when people say lean muscle. There's no such thing as fat muscle, you're going to blow up overnight unless you got an IV of HGH going at all times, and you don't have to worry about getting too muscular, which is not the same as getting too fat on an overzealous bulk.

Exactly. The biggest differences between Ryan Reynolds and Arnold (well, aside from steroids) is that Arnold was lifting longer and eating more. You can only grow a muscle, you can't shape it.