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 | #

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 | #

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 | #

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 | #

jose,

Aquí para ir a un plan modelo para todo el cuerpo
Adrian Bryant | 03.12.09 - 8:45 pm | #

hola!!!
te queria pedir de favor si me puedes mandarme una rutina de ejercicios para modelar todo el cuerpo. Tengo 19 años y soy demasiado delgado, mido 1.73 y peso. te lo agradeceria mucho.
gracias!!!
jose | 03.12.09 - 2:53 pm | #

Martin,


Ir a NowLoss.com/rr de un plan concreto para el modelo de cuerpo entero
ADRIAN BRYANT | 03.06.09 - 9:41 am | #

Hola mucho gusto!
Primero que nada te agradezco el trabajo que te has tomado para crear este plan enorme sobre como modelar el cuerpo.
El problema es que me pierdo con tantos ejercicios.
Desearia si fueras tan amable de dejarme un plan concreto para modelar todo el cuerpo pero simplificado para hacer todos los dias. Es decir, uno o dos ejercicios para brazos y pecho, uno o dos para piernas, y uno o dos para abdomen. De esa manera se que hacer por dia en mi casa y lo llevo impreso en hojas mientras lo realizo.
Tengo 21 años, soy muy delgado, y mido 1,77.

Gracias desde ya, y muchos exitos con tu futuro!

Atte. Martin.
martin | 03.06.09 - 7:49 am | #

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


adriano_nl_87@yahoo.com
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 ?


adriano_nl_87@yahoo.com
adrian | 03.03.09 - 10:21 am | #

javier,

Vaya aquí para volver más


Vaya aquí para más las piernas y las nalgas más grandes


ADRIAN BRYANT | 02.22.09 - 3:52 pm | #

quiero tener una espalda mas ancha unas piernas mas fuertes y los gluteos mas grandes y sexy como hago
javier | 02.22.09 - 3:25 pm | #

shellybelly2012,

Yes - running can at least tone your calves and YES - running could also make your calves bigger
Adrian Bryant | 01.03.09 - 6:27 pm | #

can running help you get bigger calves?
shellybelly2012 | 01.03.09 - 4:41 pm | #

Dill Bill,

You'll need this advanced weight loss plan to burn off stubborn fat to see abs
Adrian Bryant | 12.23.08 - 9:27 am | #

Ok I'm 13 and 235 pounds and really super athletic I bench a max of 220 pounds I run a 6 minute mile I can do 350 consecutive push ups can do 750 consecutive sit ups can do 275 chin ups can hold a plank for 18 minutes am a star running back and like backer on my football team I consider my self quite the beast ( I'm not making that up either not jking) but I eat about 3500 calories a day all good calories I eat a lot of meat and eggs and drink a lot of water but I want my six pack I can feel it under about a quarter inch of flab idk what to do it's bugging me... Help me I workout like there's no tommorow and I want my six pack LOL help... I realize u don't get weird scenarios like this much LOL but this layer of fat is bugging me
Dill Bill | 12.23.08 - 2:37 am | #

Kevin Dato,

Have you ever thought about gaining muscle on your skinny frame?

Doing this diet plan here along with these muscle building exercises will help you build a muscular body that will balance out with your head
Adrian Bryant | 12.06.08 - 4:08 pm | #

Hi Im Kevin And Im 16 Years Old and my Problem Is that Everybody Around Me Thinks That I look Like "Betty Boop" It May Sounds Funny But Im serious I Try to Examine My Self In Front Of A mirror And This Is How I look.. My Head Appears To be very Big Because I have A Small and Long Body But I have A very small arms, thin thighs and Big Tummy.. What Is The Best Thing to do in able for my "Big Head" To be Balance With The Looks my Body so that I'll Look Great???
Kevin Dato | 12.06.08 - 3:32 am | #

Nemanja,

Some of these exercises here will get you started on a muscular body without a gym
Adrian Bryant | 11.16.08 - 5:22 pm | #

piejesu,

Go here for inner thigh exercises
Adrian Bryant | 11.16.08 - 5:20 pm | #

Hello, I am 17. year old and I am about 186 cm long and 64 kg. When I look myself in a mirror I look too skinny, can You tell me what would be the best and the fasteat way to get muscular body but without goinig to the gym?
Nemanja | 11.15.08 - 2:10 pm | #

Hi how to train the inner thighs?
When i wear jeans, there is always a huge space below my butt. Any suggestion?
piejesu | 11.08.08 - 11:24 am | #

piri,

these exercises are okay for you to do
Adrian Bryant | 10.23.08 - 12:47 pm | #

i am 13 years old and i havr done some of your training methos but i wonder if it is bad for me, and if it is what kind of training do you recomand for a teenager
piri | 10.22.08 - 4:43 pm | #

Adam,

Of course,

I have home & gym exercises here
Adrian Bryant | 10.20.08 - 10:45 pm | #

Are there also ways to do some of these exercises without going to the gym?
Adam | 10.20.08 - 3:30 pm | #

Ashley,

See the perfect body plan for women
Adrian Bryant | 10.19.08 - 10:50 am | #

What do you suggest if I want to do a full body sculpt of my my abs arms chest and shoulders do you recommend to split them up over the week or do a couple in each day and on other days focus on cardio. Also which exercise and diet plan should I stick to to tone all but don't become much bigger than I am
Ashley | 10.17.08 - 5:23 am | #

maria,

Try the other arm exercises here
Adrian Bryant | 07.26.08 - 9:42 pm | #

By the way,I am very determined to grow "muscles" as much as I can,and i know it can take years,but I would love to see a difference in at least a month XD thank you.
maria | 07.26.08 - 8:57 pm | #

I am a 15 year old girl,about 160 lbs but my body has toned from excercise and diet,so i don't have alot of "fat" around my waist but I want to tone my arms. I have a gym membership and I have acess to dumbells of all weights and tons of new equipment and machines. I would love to tone my upper arms more,i have signs of "muscles" my arms look like they are shaping,but its taken a long time.Now that I have a new membership, I wish I could tone them faster.Do you recommend anything specific? Can I eat certain things or work differently? I use the "milk jug" and it worked but your other arm toning ones are a little too hard for me,i just cant do them. thank you
maria | 07.26.08 - 8:56 pm | #

thank you, for answer me
jorge | 06.22.08 - 5:46 pm | #

jorge,

You can build up your forearms by doing farmer's walks and/or doing wrist rollers
Adrian bryant | 06.21.08 - 11:19 am | #

hello,how I can build my forearms, email,morenaso1022@hotmail.com.
Thank you.
jorge | 06.20.08 - 8:31 pm | #

Yes -

Try these 2 exercises here...

1. How to get bigger arms & chest muscles without weights
2. The fastest way to gain muscle mass in your arms & chest
Adrian Bryant | 06.18.08 - 7:59 pm | #

can you tell me some exercises to build up chest without using doumbles thanks
gabroo_abhi@yahoo.co.in | 06.18.08 - 1:44 am | #

rrogersjr,

You're on the right track but reading how to burn fat and build muscle will also help you
Adrian Bryant | 04.22.08 - 8:55 pm | #

How do I keep the lean look and be cut up and toned? I lost a ton of weight but I'm getting it back because I have incorporated lifting weights in my regiment along with the cardio. Any suggestions would be appreciated.
rrogersjr@hotmail.com | 04.21.08 - 2:36 pm | #