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Harder muscles

thessbros

thessbros

New member
Ok guys was wondering what people think is the best rep range for building harder muscles and leaner muscles. I'm not a fan of the big bodybuilder look(no offense to any of you guys who look like this) but I just want to know people's personal experiences with their rep range and their muscle hardness. Thanks
 
tnubs said:
Just loose bodyfat. Diet and cardio.
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Easier said than done.
 
tnubs said:
Alternate day fasting is the shizz
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Man I can do IF no problem but I don't think I could go a whole day. Unless I was extremely busy in order to keep my mind off eating. I have been wanting to try and ADF just as a mental strength challenge kind of thing. You ADF? If so, what have your results been like?
 
jswain34 said:
Man I can do IF no problem but I don't think I could go a whole day. Unless I was extremely busy in order to keep my mind off eating. I have been wanting to try and ADF just as a mental strength challenge kind of thing. You ADF? If so, what have your results been like?
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I get better results from ADF for whatever reason. Then I can also binge eat the following days. The way I did I was trying to recomp, so 3 days a week I would fast, the other 4 would be my lifting days. My weight went down slower but I didnt lose any muscle. The fat seemed to fall off quickly, tho, and mirror results came quick. I would eat like I was bulking on my "eat" days. The secret is to use psyllium husk throughout the day when u get hungry and your trying to fast. Usually I'll take a bunch one time in the early day and then I guess b/c my insulin never raises from food, I dont get hungry the whole day. I like it better that IF because when i did IF i was using a 4 hour window to eat, and its like the hell of fasting every day. With ADF, most of the week im eating, but Im still at >9,000 cal deficit from those 3 days that I can either make up on my eat days or let them go. I think you also get some type of beneficial rebound effect at sparing muscle from doing ADF over regular calorie restriction/ IF method. Your body just had an awesome workout and the next day theres no food... so it tries harder to keep the muscle.
 
I would try and cut cals back or do cardio, fight off the hunger pains...
 
Man...i'm going to have to try this out down the road I think. I also lift 4 days a week so it'd work almost perfectly as you described. what were your feed day cals like compared to your maint cals?
 
jswain34 said:
Man...i'm going to have to try this out down the road I think. I also lift 4 days a week so it'd work almost perfectly as you described. what were your feed day cals like compared to your maint cals?
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Above maintenance. Lift mid day so you can get some carbs in before and after or else your workouts will suffer. I dont count cals, i just eat the same thing every day so I know when to add in/take out food, but I was eating a lot during this time. I also used peptides, whether or not that assisted in leaning out and maintaining muscle. I think it would still be a very good plan as many people have done ADF and gotten great results.
 
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