Muscle Density

[bigcharlie]

I've been training on and off (mostly off) for about 7 years. I'm one of those guys that you see in the gym alot sometimes, then not again for awhile... and I always look the same. I'm trying to fix that.

Right now I'm cutting, on about 2400 or so cals a day, weights 3x a week, cardio on between days. Eating the right foods, etc.

But here's my major problem. I've never been happy with my muscle density, especially in my legs and triceps. I border on the old "grandma flaps" and its embarassing. I have the muscle, but the tone and density isnt there.

Besides generally going on a bulking cycle and eating a lot, what can I do to "harden" up my muscle density. I want to add size, but not this weak deflated shit. I read somewhere that carbs have something to do with this? I'm sure creatine and NO2 would help as well.

Any vets have suggests or reading material I can search?

 

[Big Al]

Doing very low rep work will help. If you look at some of the lighter weight classes in olympic lifting and powerlifting, you'll notice that the physiques aren't huge, but the muscles are ultra-dense.

 

[bigcharlie]

That's interesting... I assumed high reps, since women usually go light and high reps to "tone up". But I guess it's not the same.

I'll look into it some more. Right now I'm focused on cutting then hypertrophy, so hopefully with the new size will come density.

 

[Big Al]

"Toning" is just failed bodybuilding Doing light weight and high reps will not make your muscles more dense unless you're completely untrained (in which case ANYTHING will work).

 

[pest]

The advice about Olympic liftign is spot on.

Carbs and creatine do have an effect. They bulk the muscle with water and sugar (simply put).

The key is to develop really strong powerful muscles.

If you can, get someone WHO KNOWS WHAT THEY ARE DOING to coach you o-lifts.

If you cant do that, try doing as many sets of...

5 pull-ups 5 over head squats

In 20 minutes

Since that is the most compound of all your exercises you should start your work out like that.

After that do as many sets of

Sprint 40 metres
Jog 40 metres
5 x .5 body weight sholder presses (cheat as much as you need)

in 10 minutes.
Do that 4 times a week....

A new work out next week hahaha. ANd your work out only takes 30 minutes... nice!

Peace