Hello sir,nice work here! I've been looking for a thread on fitness on NL like forever. I'm 6ft 3.. 18yearrs A mesomorph I think,my arms(biceps) are 15inchs flexed and 13.6inches unflexed. People say my arms are big but then they seem small to me. I don't workout though besides the regular push-ups and lil sit-ups. Are my arms a natural good size? What necessary steps do I need to take on commencing my journey to being ripped.? And lastly is there a connection somehow between lifting weights and stretchmarks on the shoulders?

temmypotter:
Hello sir,nice work here! I've been looking for a thread on fitness on NL like forever. I'm 6ft 3.. 18yearrs A mesomorph I think,my arms(biceps) are 15inchs flexed and 13.6inches unflexed. People say my arms are big but then they seem small to me. I don't workout though besides the regular push-ups and lil sit-ups. Are my arms a natural good size? What necessary steps do I need to take on commencing my journey to being ripped.? And lastly is there a connection somehow between lifting weights and stretchmarks on the shoulders?

Since you are a mesomorph, i must indeed congratulate you because you have the best body type for muscle building. Your arms size is good. For you to have a 13.5 inch gun(biceps) with just push-ups, shows that you have a template body for piling up slabs of muscles. You need to start lifting free weights like dumbbells and barbells. For you to be ripped, it takes eating clean and nutritous foods, increasing the strength training and cardio exercises. There must be calorie deficit, that is calorie input(ingestion) should be less than calorie output (expenditure). To achieve there must be some form of weight loss. Go through the thread for more information. As for the stretch mark thing, i can tell you for free that stretch marks accompanies weight lifting. Stretch marks are a result of rapid weight gain and since weight lifting result in weight gain, your answer is not far fetched. But the stretch marks are usually not enormous unlike those "orobo gals" own.

Hello my fellow gym-enthisiasts. How was 2day? I hope you have been bursting those muscles.
I noticed a trend amongst us (gym enthusiasts). We usually have a well developed upper body but with chewing stick legs. Johnny bravo is a good example of such. Do you know that a well developed quads give stamina and makes one look proportional in body parts. In the coming week, i am going to be telling us about exercises to build the quads.

Morning Mr PRISTINEMUSCLES,

You are doing a great job, I have gone through your book (thread) and really got a lot of info. In one of you posts, you talked about my body type; Ectomorph.

I read your notes about ectomorph and I was like we ectomorphs should not even bother to garner muscle mass or weight??.. or better still what do you recommend for ectomorphs who wanna keep a cool shape and not some thin body

thnk you bro

proponent2015:
Morning Mr PRISTINEMUSCLES,

You are doing a great job, I have gone through your book (thread) and really got a lot of info. In one of you posts, you talked about my body type; Ectomorph.

I read your notes about ectomorph and I was like we ectomorphs should not even bother to garner muscle mass or weight??.. or better still what do you recommend for ectomorphs who wanna keep a cool shape and not some thin body

thnk you bro

You are very welcomed.
An ectomorph can still get muscle mass but it will take more effort compared to the other two body type. Firstly there must be an increase in calorie intake this means that you must increase the quantity of food you eat. The food must be also nutritous. Carbs, protein and healthy fats must make the bulk of your diet. Rather than eating three times daily, one can spread the food into six or seven meals daily.
Secondly, you must lift heavy weights. There are some exercises strictly meant for muscle-mass. They are as follows
Bench-press
Bicep-curls
Squatting
Dead-lift
Lastly, minimize stress-level, rest and also sleep for a minimum of seven hours daily.

PRISTINEMUSCLES:

You are very welcomed.
An ectomorph can still get muscle mass but it will take more effort compared to the other two body type. Firstly there must be an increase in calorie intake this means that you must increase the quantity of food you eat. The food must be also nutritous. Carbs, protein and healthy fats must make the bulk of your diet. Rather than eating three times daily, one can spread the food into six or seven meals daily.
Secondly, you must lift heavy weights. There are some exercises strictly meant for muscle-mass. They are as follows
Bench-press
Bicep-curls
Squatting
Dead-lift
Lastly, minimize stress-level, rest and also sleep for a minimum of seven hours daily.

Thanks very much.

Wow, it has been quite awhile. Hope you guys are pumping those muscles wella.
Motivate yourselves with these pics of Sergi Constance. This guy has got the body of a god. A body all gals would die for, a body all guys crave for.

More

My brother, you are really an inspiration to all of us trying to transform our bodies after years of laxity and abuse. I have been working out for 6 months now, my muscles are firmer but I am far from having the physique of my dreams. What am I doing wrong? Must I use heavier weights? Or use lighter weights with more reps? Must I train till muscle failure with all sets? Please help me. I need all the info I can get to keep myself motivated. Thank you once again.

palamo:
My brother, you are really an inspiration to all of us trying to transform our bodies after years of laxity and abuse. I have been working out for 6 months now, my muscles are firmer but I am far from having the physique of my dreams. What am I doing wrong? Must I use heavier weights? Or use lighter weights with more reps? Must I train till muscle failure with all sets? Please help me. I need all the info I can get to keep myself motivated. Thank you once again.

My brother, thanks for the compliment. All glory to God Almighty for giving me the strength.
Now back to the question. If am right, you are trying to say that u are not noticing any appreciable increase in muscle mass. Well, it happens to all of us. In body-building, it is called "plateau". Ur muscles have become adapted to the work-out. The muscles will therefore need some higher form of stimulation.
You must increase the weight you are carrying. If you benchpress 80kg, you can progress to 85 or 87kg. Try to gym to muscular failure( that point when all your muscles go rise like bread for oven with those bulging veins). Another thing should be your diet. You must increase your protein intake. As you know that muscles is basically water and protein. Proteins should be eggwhites, cold-water fish, chicken,turkey,beans, lean-meat, snails. Then for carbs go for brown rice, sweetpotatoes,plantain,yams.
Always rest well after each workout

It is happening right now in Las vegas. Top elite body-builders are vying for the number one spot in the sport. Mr Olympia 2015 activated.
Who will wear the most sought after crown in body-building? Will it be Shawn rhodden, Big Ramy, Dennis Wolf, Dexter Jackson, Branch Warren or will Phil Heath successfully defend his crown.

Damn, these guys are really bringing everything to the table. Fullness, symmetry, leaness/ripness, vascularity. These guys are not smiling. Wow, Las vegas is coming down right now.
For me i wish Shawn Rhodden takes it this time around. He has got aesthetics. He has got what i will call "the celestial body".

Wow, yesterday was indeed an epic in the history of the sport. Damn, so much muscles everywhere. Although the man i was routing for did not win but at least he gave it his best shot.
Congratulations to Phil Heath for successfully defending the Mr Olympia. Winning the most coveted crown in the sport five times in a row is no mere feat.
Four hundred thousand dollars prize money was given to him and that is not small money for enduring those gruelsome sessions in the gym, the diet, fat-pills and supplements taken. I respect you.


CONGRATULATIONS ONCE AGAIN PHIL HEATH
Mr OLYMPIA 2015

More

1st position Phil Heath 2nd position Dexter Jackson 3rd position Shawn Rhodden 4th position Dennis Wolf 5th position Big Ramy 6th position Branch Warren 7th position Roelly Winklaar 8th position Williams Bonac 9th position Victor Martinez 10th position Essa Obaid

The top four elite pro body builders on planet earth right now.

More pics of Shawn Rhoden(third place winner)

Shawn Rhodden going head to head with Phil Heath

I want to start working on my abs.i need advice on effective workout programs on that area and routine. Thanks

Hello Pristine.. Being a while.
I followed the Olympia competition last weekend too..
However, in ma humble opinion, I don't find these 'hulks' inspirating. They look so unreal and pumped with steroids. I prefer the physique category, that is a category with much more aesthetic, realistic and symmetrical athletes.
Jeremy Buendia won in that category, followed closely by Sadik Hadzovik, Jason Potson and Ryan Terry (ma favourite).

.

hunterden:
I want to start working on my abs.i need advice on effective workout programs on that area and routine. Thanks

is it only your abs you want to work out on only? To have a ribbed abs takes proper diet(nutrition) and exercise(strength-training and aerobic). First of, there must be calorie deficit. This means that calorie intake should be less than calorie expenditure. In other words, eat less than you burn. Everyone have abs but it is those subcutaneous fat that hides it. So those fats must be burnt off. Then comes the food. Proteins should be eaten and fruits and vegetables due to their high fibre content.
Do aerobic exercises like jogging, skipping ropes and sprint races. Strength training should not be left out because that is the real deal. Leg extension lifts(only done in sophisticated gyms), abs crunches using weights. Body weight exercises like triceps dips, planks and even push-ups can come in handy.

Jamesdman:
Hello Pristine.. Being a while.
I followed the Olympia competition last weekend too..
However, in ma humble opinion, I don't find these 'hulks' inspirating. They look so unreal and pumped with steroids. I prefer the physique category, that is a category with much more aesthetic, realistic and symmetrical athletes.
Jeremy Buendia won in that category, followed closely by Sadik Hadzovik, Jason Potson and Ryan Terry (ma favourite).

Yes i agree with you to some extent. Those guys are as real as the sun. Yes, they are on steroid cycle but let me shock you, no matter how a person takes steroids he can never be that muscular and ripped with so much vascularity. It takes so much gruelsome sessions in the gym coupled with some real good diets, so many supplements, fat-burners and most importantly GENETICS to achieve such physique.
I call those guys FREAKS OF NATURE. But i would not want to have those bulging muscles. At least, competing in the olympia physique category is partially achievable naturally.

..... Am not trying to discredit the hard work they've put in to achieve such musculature.

However, they aren't an inspiration to us because, most of us would never be that big, wouldn't want to get to that shape and wouldn't appreciate such extreme musculature because they aren't aesthetic.
On the other hand, these men in the physique category are more pleasing to the eyes and their physique are much more realistically achievable.

Here is a picture, from a recent photoshoot in LA, of ma favourite physique athlete .... RYAN TERRY

Proud pompous a.s.s. hole!!

PRISTINEMUSCLES:
Wow, yesterday was indeed an epic in the history of the sport. Damn, so much muscles everywhere. Although the man i was routing for did not win but at least he gave it his best shot.
Congratulations to Phil Heath for successfully defending the Mr Olympia. Winning the most coveted crown in the sport five times in a row is no mere feat.
Four hundred thousand dollars prize money was given to him and that is not small money for enduring those gruelsome sessions in the gym, the diet, fat-pills and supplements taken. I respect you.


CONGRATULATIONS ONCE AGAIN PHIL HEATH
Mr OLYMPIA 2015

Wow, what a great week of good things. As my beloved country celebrates its fifty-fifth birthday, i pray for better days ahead for we the citizens.
HAPPY BIRTHDAY NIGERIA.


WATCH OUT FOR MY MUSCULAR INDEPENDENCE SPECIAL EDITION.

DerMeister:
Proud pompous a.s.s. hole!!

Thank your stars that this is a faceless forum, had it been that you where to meet me face to face and you say this sort of thing, only God in heaven knows what could have happened to you.

People like you give credence to the myth that body builders are stupid. I was talking about phil heath. Even if I was talking about you, you can't do diddly squat. Not unless you want to rot in a cell for the rest of your life. So thank your stars we're on a faceless forum...

PRISTINEMUSCLES:

Thank your stars that this is a faceless forum, had it been that you where to meet me face to face and you say this sort of thing, only God in heaven knows what could have happened to you.

Happy birthday Nigeria. Better days ahead for all of us.
For me, it is all about PLAYING HARD, WORKING HARDER and GYMING HARDEST.
Get your butts off that chair and go pump some muscles. Let those irons hit those nice spots of your body, let your heart and its blood vessels begin to feel the BLOOD RUSH. The kidneys and brain will know that something unusual is happening in the biological system. Let those tiny limbs squat to failure. Hit your biceps muscle so that they can rise like some massive er.ections. Wow, the manhood is feeling something already. Its blood vessels are dilating with so much venom. The pecs are not left out either. They are looking fully pumped like some good air-bags in a battered vehicle.
Its all about the HEAVENLY PAIN.
Just go LIFT.

This guy is something else. Those abs have really got me thinking. Meet my buddy from another mother.
JOE DONELLY.

SHAWN RAY'S BODY OF HARDWORKS.