Basically, I am going as a Spartan to a fancy dress house party and I REALLY want to go the extra mile.
So, I already have a quite decent 6 pack etc but I want to try and pump up to the next level - any great idea's?

dont think youre gona be able to make any amazing gains in just two weeks but super sets are your best bet as well as compound excerecises.

also the day of the party mkae sure you go to the gym and get pumped. high rep low weights.

hope this helped.

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Seize the day

I am not expecting massive gains - I am already in very good shape. I literally want to go from good shape to really tip top.

in that case youre probably best to look at your diet. cut out almost all carbs and try to shed that last layer of fat so your muscles really show.

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Seize the day

If you workout too intensly or u over train it'll take 2 weeks 4 u too just recovver forget about over compensation/hypertrophy.

I figured it would probably mainly be diet. Got a link to any good information about cutting down?

sorry man i couldnt find anythign specific but this link should be able to help http://www.menshealth.co.uk/food-nutrit ... hy-eating/

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Seize the day

hey you prob want to research what male cover models do to prepare for a photoshoot?

hope that helps

peace

Dan

Get as much protein as you can and go to failure... it works.

in 2 weeks? its not healthy but starving yourself is your best bet and doing lots of pump sets as you wont have time to build muscle.


literally whilst youre dressed up be doing pull ups, press ups and bi cep curls with whatever you can (probably out of sight of people lol)

and by starving yourself i mean cut down to around 1000 cal, usually drinking water would make you lose weight as it supresses your hungover among other things but it would bloat you if 2 weeks is all youve got.

starving your body isnt healthy or adviced but in 2 weeks its the only option i can think of, most diets take 2 weeks before you notice anything.

cut calories and protein (protein is a substitute for calories to your body) and keep the pump up with diminished sets, hundred sets, plymetric stuff etc.

just the obvious stuff i can think of really!

i remember some world class model saying how he does press ups constantly through out the day even before, during and after shoots so his arms look good.

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"You don't want girls to think you suck dick at fucking pussy"
-Seth (Superbad)

That sort of intensity would probably take 2 hours per muscle group, since you can easily get away with 1 hour per muscle group one day and train it again the next week for good gains (hence 5 day splits). I don't think he's planning to spend 2 hours per muscle group...
Seconded. HIT also works well to pump muscles.
Too far. Starving your body leads it to believe there is suddenly no food available. It then clings onto fat as an emergency fuel resource. Long term starvation, of course, leads to substantial fat loss, but severe muscle loss too. Two weeks isn't enough to reach the substantial fat loss mark, and in any case I doubt he wants to look malnourished. Merely lean. A 500cal deficit is a good standard for losing fat.
I'm afraid you don't know nutrition very well. EVERY nutrient provides calories. Protein is actually one of the poorer sources, at 4 calories per gram (carbohydrates are the same, alcohol rates at 7cal/g and fat at 9cal/g).
http://www.nutristrategy.com/nutrition/calories.htm

A very efficient diet for losing fat is the low-carbohydrate diet, a subset of which is the SPAM diet. The SPAM diet attempts to mimic one (subjectively, ofc) positive aspect of starvation, which is SPAM. This will cause the body to begin to burn fatty acids instead of glucose. That way, you may achieve the fat loss aspect of starvation, while keeping a very high percentage of your muscle (thanks to sufficient calories and high protein).

You might also be interested in 'carbing up'. When timed properly (leave it to maybe a day or two before the party), eating quite a lot of carbs can leave your muscles looking fuller and denser than if you had continued your strict diet.

For more information on all this and also some more, this link might be useful:
http://www.bodybuilding.com/fun/weik39.htm
Doh! Why did none of us think of tanning?

I never said it was a good source but from everything ive read, protein is the next source you're body goes to after carbohydrates.

tanning is a good idea though

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"You don't want girls to think you suck dick at fucking pussy"
-Seth (Superbad)

get some tribulus or a zinc+trib product should give you that extra 5% beefy look works best if you havent been on it for a while so start it on your last week.

Workout:
1) Pull-ups - 25 reps
2) Dead lifts - 50 reps
3) Push ups - 50 reps
4) 24-in. Box Jumps - 50 reps
5) Floor Wipers - 50 reps
6) Single Arm Clean and Press w/ Kettle ball - 50 reps
7) Pull-ups - 25 reps

This is all done with no breaks. For dead lifts and floor sweepers, keep it at 135 lbs.. Clean and press at 35 lbs.. If not tired go two a day, with a heavy lift to target one muscle group.

For nutrition. I always go with Nitric Oxide, Creatine, BCAAs, Protein, Multivitamin + Fish Oil.
Try a low-carb diet.

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The biggest cock blocker, pants, that's why I don't wear any:D