well heres what your not geting though. those really fat people are a product of society. Society is against human survival and health and for example lets say someone weighs 300+ pounds. Could you imagine how hard it would be to get out of that deep routine of constantly eating, not exercising and doing whatever. And then add in that they probably waist their whole lives trying to make money at whatever job it may be and completely neglect the body. Unless they have really healthy and active friends to help them then it would be incredibly hard to self motivate considering they probably dont have such motivation because they let it go this far in the first place. Being skinny can be fixed, you dont feel like your going to have a heart attack from geting off the couch
It's just the unwillingness to do anything about it that I hate. Everyone's looking for an easy solution where they won't have to do anything. Nothing in this world that's worth having comes easy.
And like I said, they can take it slowly. They don't have to immediately overhaul their life. How hard is it really to replace soda with water? To bring a lunch rather than getting fast food, even just a couple times a week. In the long run, TINY changes like this make a big difference.
If you're fat and unhappy, do something about it. Don't expect a miracle drug to fix years of bad habits. If you're fine being the way you are, that's great, and don't let anyone make you feel like it's bad.
Rollback Post to RevisionRollBack
Walk tall, kick ass, learn to speak Arabic, love music and never forget you come from a long line of truth seekers, lovers and warriors.
-Hunter S. Thompson
Im doing just a full-body split right now, with a 1 day on 2 day off rotation ATM. It's a fairly small routine but I got 3 staples on it (Squat, Bent Over Row and Cable Fly [I tweaked my shoulder in rugby so i can't do heavy bench press right now)
Squats
2 Warm Up Sets
1 Set 10-12 Reps (Going deep)
1 Set 8-10 Reps (Going deep, but heavier weight)
2 Sets 3-6 Reps (Heavy, At least parallel)
Bent Over Row
1 Warm Up Set
2 Sets 8-12 Reps
1 Drop set (I usually use a bar that weighs 25 lbs with a 45 lb and a 10 lb plate on each side, so I peel and go to failure)
Cable Fly Crossover
1 Warm Up Set
3-4 Sets in a Pyramid
Leg Extension (sometimes I do this before squats so that my hamstrings fatigue at the same time with quads)
1 Warm Up Set
2-3 Sets 8-12 Reps
Tricep/Chest Dip
3 Sets 8-12 Reps w/ Body Weight
Dumbbell Deadlift
1 Warm Up Set (If I'm still feeling cold)
3 Sets 10-12 Reps
My routine usually has those and a few smaller, isolation exercises. If I don't feel like I've done a body part, I'll do that in isolation at the end. I usually do abs as my warm up to get blood flowing to my core, but I also try to keep rest to a minimum (why would I want to rest for 5 mins? I can sit down at home; I came to the gym to work). If I feel woozy at the end of the work out and my white shirt is see through, then I've done a good job.
1 rep maxes are important for power lifters at the key lifts and dead lifting tests far more than your grip. You may lift to target different muscles in different ways but maxes are important ( keep in mind they arnt intended to be used in work outs, just measure strength ) at 1, 3, and 5 reps.
I'm sorry, but if you've ever deadlifted really heavy weight without straps or chalk, you would understand it is equally about grip.
My point is that 1 rep doesn't do anything for you, other than give you bragging rights. If you need to brag to all your friends, you have more problems than weights will fix.
PAYPAY - You have a ton of warmups in there. It makes me wonder if your first excercise actually is done to the intensity it should be done.
I start every workout with 2 calf exercises of 3 sets each at the beginning of my workout. By the time I finish both exercises, my blood is pumping hard and I have already started sweating. My body temperature gets to the point where I no longer need to waste energy on doing a warmup for each exercise, as long as I keep moving from one lift to the next.
I think you should try doing something like that. Especially after 6 sets of squats, you shouldn't need any more warming up for any body part.
I'm sorry, but if you've ever deadlifted really heavy weight without straps or chalk, you would understand it is equally about grip.
My point is that 1 rep doesn't do anything for you, other than give you bragging rights. If you need to brag to all your friends, you have more problems than weights will fix.
PAYPAY - You have a ton of warmups in there. It makes me wonder if your first excercise actually is done to the intensity it should be done.
I start every workout with 2 calf exercises of 3 sets each at the beginning of my workout. By the time I finish both exercises, my blood is pumping hard and I have already started sweating. My body temperature gets to the point where I no longer need to waste energy on doing a warmup for each exercise, as long as I keep moving from one lift to the next.
I think you should try doing something like that. Especially after 6 sets of squats, you shouldn't need any more warming up for any body part.
Ya you're right; But I don't always do them; It's just more for the stretching portion because after that many squats my blood is a pumpin'
Read your girth measurements, mine are fairly similar:
Height 5'10"
Weight 170lbs
Waist 32"
Right Bicep 13.5"
Left Bicep 13.5"
Right Quad 24"
Left Quad 24"
Right Calf 16"
Left Calf 16"
Neck 14.5"
Chest 39"
Ya you're right; But I don't always do them; It's just more for the stretching portion because after that many squats my blood is a pumpin'
Read your girth measurements, mine are fairly similar:
Height 5'10"
Weight 170lbs
Waist 32"
Right Bicep 13.5"
Left Bicep 13.5"
Right Quad 24"
Left Quad 24"
Right Calf 16"
Left Calf 16"
Neck 14.5"
Chest 39"
Height 6'1"
Weight 173lbs
Body fat 6.7%
Waist 31"
Right Bicep 14"
Left Bicep 13.75"
Right Quad 22"
Left Quad 22"
Right Calf 16"
Left Calf 16"
Neck 14.75"
Chest 39"
Damn, those are really close. Other than height, and quads, it is almost the same measurements. I would like to see what your body fat% is. Do you have a set of calipers lying around?
Damn, those are really close. Other than height, and quads, it is almost the same measurements. I would like to see what your body fat% is. Do you have a set of calipers lying around?
You've got some big legs,... for a little fella.
Me too, but I can't find any gym that actually has it *facepalm*
They cost like 5 bucks if I'm not mistaken just I haven't gone out and gotten one yet.
I tore a ligament in my hand back in February so I started working on my legs a lot, they were already a decent size with genetics so I just decided to keep building on them.
It really isn't boring. To me it is actually quite addicting, especially the pump. Besides even if it does start to get a little boring, I just change up the routine a little bit. 3 new exercises in and 3 out and it will feel like a completely different routine.
If you want to lose fat, eat fat and cut the carbs. For maximum muscle gain and fat burning, I follow a weekly schedule. It's fairly simple, as long as you keep track of what you eat.
5.5 days: high protein, high fat, low carb
1.5 days: high protein, high fat, high carb
I do a lot of power lifting, since I play football, but I follow a 2 muscle group a day workout schedule.
Keep reps within the 8-12 rep range with 4 sets of every weightlifting exercise. Any more or any fewer reps will either not give enough results or deteriorate the muscles. Consistency is key. Keep track of what exercises you do. And repeat them the next time you do the same muscle groups. If you're inconsistent, you'll get inconsistent results. You can build upon your workouts, but make sure you follow up on what you started doing. Core muscles (abs) can be done any day really, since you basically use them for everything. They can be fairly resilient.
Finally another smart person when it comes to repetitions. Enough of that 1-5 rep crap.
How many grams of protein are you taking in over the course of a day?
Fat?
Carbs?
Calories?
I take in about 180-200g protein
60-90g fat
160-180g carbs
6-7000 calories.
I can't figure out where it all goes!!!
I love split 6 weeks, but sometimes I just need that 2 day weekend off to recover cough*chug beer*cough.
6-7000 calories?
You would be getting 800 calories from protein, 720 from carbs, and 810 calories from fat which is ~2330 calories. That might be why youre thinking you have a lot of excess but not gaining any weight.
The general way you figure that out is 4 calories per protein, 4 calories per carb, and 9 calories per fat gram.
Please feel free to correct me if im wrong but I know with those numbers theres no way youre getting even half of 6-7000 calories.
Also, alcohol adds 7 (empty)calories per gram, maybe youre sneaking in 500 grams of booze per day?
You would be getting 800 calories from protein, 720 from carbs, and 810 calories from fat which is ~2330 calories. That might be why youre thinking you have a lot of excess but not gaining any weight.
The general way you figure that out is 4 calories per protein, 4 calories per carb, and 9 calories per fat gram.
Please feel free to correct me if im wrong but I know with those numbers theres no way youre getting even half of 6-7000 calories.
Also, alcohol adds 7 (empty)calories per gram, maybe youre sneaking in 500 grams of booze per day?
Well, I realized after I posted that I didn't include my liquids (beer^_^), milk, protein shakes/bars, or my yogurt/icecream. I only added up my meals for the most part. After adding everything back up again, still a rough est., but it looks like it is closer to 5500 calories.
450g protein
260g fat (I totally forgot that whole milk was so high in fat!)
380g carbs
I based the calorie intake off of a previous calculation (when I paid more attention to what I ate) of when I was eating 6 full meals a day and was eating about 7K. That was when I was at my peak in cycling where I would ride over 80 miles a day. Now I'm only eating 5 meals a day, so I figured about 500-1K lower. But yeah, 5500 makes more sense though.
Thanks for showing the err of my ways.
Edit: And now I just realized I didn't add in my cheeses. Ugh, I'm too tired, I'm going to sleep.
Well, I realized after I posted that I didn't include my liquids (beer^_^), milk, protein shakes/bars, or my yogurt/icecream. I only added up my meals for the most part. After adding everything back up again, still a rough est., but it looks like it is closer to 5500 calories.
450g protein
260g fat (I totally forgot that whole milk was so high in fat!)
380g carbs
I based the calorie intake off of a previous calculation (when I paid more attention to what I ate) of when I was eating 6 full meals a day and was eating about 7K. That was when I was at my peak in cycling where I would ride over 80 miles a day. Now I'm only eating 5 meals a day, so I figured about 500-1K lower. But yeah, 5500 makes more sense though.
Thanks for showing the err of my ways.
Edit: And now I just realized I didn't add in my cheeses. Ugh, I'm too tired, I'm going to sleep.
I envy your metabolism
I'm trying to "cut" at the moment eating around 3500 and weight training 4 times a week. It's estimated that I burn about 4000 calories per day so I'm trying to eat where I lose about a lb per week from diet (about 3600 calorie deficit ) while retaining muscle mass.
I really wish I had more time for cardio too which would help the cutting even more
Finally another smart person when it comes to repetitions. Enough of that 1-5 rep crap.
Just because your training goals are different than mine doesn't mean it's "stupid" of me (or anyone else) to do low reps. The truth is you should vary your reps because different numbers train different energy systems and ultimately different aspects of fitness.
1-5 Reps: Strength & Power
8-12: Mass
15+ Endurance
Rollback Post to RevisionRollBack
Walk tall, kick ass, learn to speak Arabic, love music and never forget you come from a long line of truth seekers, lovers and warriors.
-Hunter S. Thompson
1-5 Reps: Strength & Power
8-12: Mass
15+ Endurance
Sorry to burst your bubble but 1-5 reps does nothing for you. If you ask a coach of any good athletic program, they will tell you that. I play offensive guard and defensive end for my high school, which was in the Iron Hill Conference championship last year and I can tell you, 1-5 reps does not equal strength.
That dude can deadlift 500, hes not even training the deadlift.
Whoop-dee-fuckin-doo, so can I. My squat max is 535, my deadlift max is 505, benchpress 315, and my cleans max is a mere 285. Trust me, I'm a lineman. We live off lower-body workouts. And I am telling you, I train with division 1 atheletes. And we have even been told by an NFL Giants player who came from our school, David Tyree. 1-5 reps does nothing but affirm that you can lift that much weight. There isn't any progress, it just maintains what you already have. Anything over 12 reps is excessive and if you can do it, you need to move up in weight. 8-12 reps has been determined as the hypertrophic range.
I can believe that some guy can be good at deadlift without doing deadlift. I hate deadlifts with a passion. It works many of the muscle groups that squats do. You're just moving the weight from your shoulders to your hands. As long as I do enough squats, I am still good at deadlifts. I like to keep it at squats and toe-squats. Toe-squats are ridiculously intense and your calves get a lot of definition from it.
What does this have to do with reps? Of course you can do heavily weighted squats if you have the muscles on your legs to do it. I don't see the point you're trying to make about how 1-5 reps is acceptable for maximum muscle gain.
What does this have to do with reps? Of course you can do heavily weighted squats if you have the muscles on your legs to do it. I don't see the point you're trying to make about how 1-5 reps is acceptable for maximum muscle gain.
That's why I gave up on this thread. It seems like some nobodies are passing around opinions as facts. Anyone who has ever trained hard, and tested with their own bodies (that is what weight lifting is all about, testing) knows that 8-12 is the ideal range for strength. 12+ is for definition, and 1-7 is going to be just bulking up, and not really building much, if any, strength.
Does he listen to why 1-7 bulks? No. Even when I tell him its because the weight goes up, and form goes out the window. Can anyone in the entire world use peak contraction when pressing 90% of their max? No. It isn't humanly possible.
It's just so frustrating what they are preaching these days.
So you say less weight is harder to move?
Thats pathetic...
Saw those people i linked?
Do they look bulked up?
If you would see Pavel Tsatsouline in a shirt you would think hes just an avarage person.
He can lift 580...
More weight is not = to more contraction
If you're lifting like "Joe Blow", less weight will be easier. If you are using the Peak Contraction Priciple and/or other advanced principles, it will be equally as difficult, and can be more difficult. It is all in the intensity level. You, with all your extensive knowledge should know that.
Here is a test for you. Hop on a Pec Dec machine. You know what that is right? Okay then. Figure out your 1 rep max on the machine. Now do 85% of that max for your 5 reps and try to contract your pecs as much as you can. Take a 15 minute break to let the pump die down. Now try and drop the weight to 65% for 5 reps, and see how much more you can contract your pecs. I guarantee you will be able to contract much more with 65%. I bet with the 85% of max, you won't even be able to contract the pecs at all on your last rep.
Yes, those people you linked are not bulked up (except for Pavel's legs). But do you honestly think all they do is lift? No, I guarantee you that Pavel does some form of highly cardiovascular cross training. You don't, and can't get that shredded from lifting alone with 1-5 reps. He probably runs 2-5 miles a day, if not more. Or more likely, he rides a road bike for 50 miles a day. I remember when I was riding my bike 70+ miles a day, my legs got huge and shredded.
No he wouldn't look like an average person with his shirt on, you can still tell shoulder width, leg mass, forearms size and definition, neck size, etc.
EDIT: BTW, the Peak Contraction Principle that you are talking about, was invented by Coach Joe Weider. The same coach who teaches 8-12 reps for max strength and size.
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It's just the unwillingness to do anything about it that I hate. Everyone's looking for an easy solution where they won't have to do anything. Nothing in this world that's worth having comes easy.
And like I said, they can take it slowly. They don't have to immediately overhaul their life. How hard is it really to replace soda with water? To bring a lunch rather than getting fast food, even just a couple times a week. In the long run, TINY changes like this make a big difference.
If you're fat and unhappy, do something about it. Don't expect a miracle drug to fix years of bad habits. If you're fine being the way you are, that's great, and don't let anyone make you feel like it's bad.
-Hunter S. Thompson
TED . LEAP . Woot . MF
Squats
2 Warm Up Sets
1 Set 10-12 Reps (Going deep)
1 Set 8-10 Reps (Going deep, but heavier weight)
2 Sets 3-6 Reps (Heavy, At least parallel)
Bent Over Row
1 Warm Up Set
2 Sets 8-12 Reps
1 Drop set (I usually use a bar that weighs 25 lbs with a 45 lb and a 10 lb plate on each side, so I peel and go to failure)
Cable Fly Crossover
1 Warm Up Set
3-4 Sets in a Pyramid
Leg Extension (sometimes I do this before squats so that my hamstrings fatigue at the same time with quads)
1 Warm Up Set
2-3 Sets 8-12 Reps
Tricep/Chest Dip
3 Sets 8-12 Reps w/ Body Weight
Dumbbell Deadlift
1 Warm Up Set (If I'm still feeling cold)
3 Sets 10-12 Reps
My routine usually has those and a few smaller, isolation exercises. If I don't feel like I've done a body part, I'll do that in isolation at the end. I usually do abs as my warm up to get blood flowing to my core, but I also try to keep rest to a minimum (why would I want to rest for 5 mins? I can sit down at home; I came to the gym to work). If I feel woozy at the end of the work out and my white shirt is see through, then I've done a good job.
My YouTube Channel
I'm sorry, but if you've ever deadlifted really heavy weight without straps or chalk, you would understand it is equally about grip.
My point is that 1 rep doesn't do anything for you, other than give you bragging rights. If you need to brag to all your friends, you have more problems than weights will fix.
PAYPAY - You have a ton of warmups in there. It makes me wonder if your first excercise actually is done to the intensity it should be done.
I start every workout with 2 calf exercises of 3 sets each at the beginning of my workout. By the time I finish both exercises, my blood is pumping hard and I have already started sweating. My body temperature gets to the point where I no longer need to waste energy on doing a warmup for each exercise, as long as I keep moving from one lift to the next.
I think you should try doing something like that. Especially after 6 sets of squats, you shouldn't need any more warming up for any body part.
Ya you're right; But I don't always do them; It's just more for the stretching portion because after that many squats my blood is a pumpin'
Read your girth measurements, mine are fairly similar:
Height 5'10"
Weight 170lbs
Waist 32"
Right Bicep 13.5"
Left Bicep 13.5"
Right Quad 24"
Left Quad 24"
Right Calf 16"
Left Calf 16"
Neck 14.5"
Chest 39"
My YouTube Channel
Height 6'1"
Weight 173lbs
Body fat 6.7%
Waist 31"
Right Bicep 14"
Left Bicep 13.75"
Right Quad 22"
Left Quad 22"
Right Calf 16"
Left Calf 16"
Neck 14.75"
Chest 39"
Damn, those are really close. Other than height, and quads, it is almost the same measurements. I would like to see what your body fat% is. Do you have a set of calipers lying around?
You've got some big legs,... for a little fella.
Me too, but I can't find any gym that actually has it *facepalm*
They cost like 5 bucks if I'm not mistaken just I haven't gone out and gotten one yet.
I tore a ligament in my hand back in February so I started working on my legs a lot, they were already a decent size with genetics so I just decided to keep building on them.
My YouTube Channel
If you want to lose fat, eat fat and cut the carbs. For maximum muscle gain and fat burning, I follow a weekly schedule. It's fairly simple, as long as you keep track of what you eat.
5.5 days: high protein, high fat, low carb
1.5 days: high protein, high fat, high carb
I do a lot of power lifting, since I play football, but I follow a 2 muscle group a day workout schedule.
Monday: Chest/Biceps
Tuesday: Triceps/Legs
Wednesday: Shoulders/Back
Thursday: Rest
Friday: Monday schedule
Saturday: Tuesday schedule
Sunday: Wednesday schedule
Keep reps within the 8-12 rep range with 4 sets of every weightlifting exercise. Any more or any fewer reps will either not give enough results or deteriorate the muscles. Consistency is key. Keep track of what exercises you do. And repeat them the next time you do the same muscle groups. If you're inconsistent, you'll get inconsistent results. You can build upon your workouts, but make sure you follow up on what you started doing. Core muscles (abs) can be done any day really, since you basically use them for everything. They can be fairly resilient.
How many grams of protein are you taking in over the course of a day?
Fat?
Carbs?
Calories?
I take in about 180-200g protein
60-90g fat
160-180g carbs
6-7000 calories.
I can't figure out where it all goes!!!
I love split 6 weeks, but sometimes I just need that 2 day weekend off to recover cough*chug beer*cough.
6-7000 calories?
You would be getting 800 calories from protein, 720 from carbs, and 810 calories from fat which is ~2330 calories. That might be why youre thinking you have a lot of excess but not gaining any weight.
The general way you figure that out is 4 calories per protein, 4 calories per carb, and 9 calories per fat gram.
Please feel free to correct me if im wrong but I know with those numbers theres no way youre getting even half of 6-7000 calories.
Also, alcohol adds 7 (empty)calories per gram, maybe youre sneaking in 500 grams of booze per day?
Well, I realized after I posted that I didn't include my liquids (beer^_^), milk, protein shakes/bars, or my yogurt/icecream. I only added up my meals for the most part. After adding everything back up again, still a rough est., but it looks like it is closer to 5500 calories.
450g protein
260g fat (I totally forgot that whole milk was so high in fat!)
380g carbs
I based the calorie intake off of a previous calculation (when I paid more attention to what I ate) of when I was eating 6 full meals a day and was eating about 7K. That was when I was at my peak in cycling where I would ride over 80 miles a day. Now I'm only eating 5 meals a day, so I figured about 500-1K lower. But yeah, 5500 makes more sense though.
Thanks for showing the err of my ways.
Edit: And now I just realized I didn't add in my cheeses. Ugh, I'm too tired, I'm going to sleep.
I envy your metabolism
I'm trying to "cut" at the moment eating around 3500 and weight training 4 times a week. It's estimated that I burn about 4000 calories per day so I'm trying to eat where I lose about a lb per week from diet (about 3600 calorie deficit ) while retaining muscle mass.
I really wish I had more time for cardio too which would help the cutting even more
Just because your training goals are different than mine doesn't mean it's "stupid" of me (or anyone else) to do low reps. The truth is you should vary your reps because different numbers train different energy systems and ultimately different aspects of fitness.
1-5 Reps: Strength & Power
8-12: Mass
15+ Endurance
-Hunter S. Thompson
TED . LEAP . Woot . MF
Kind of contradicts this one if you open another don't you think?
And the other one was TLDR, I'll read it when I'm about to go to work so I have something to ponder
My YouTube Channel
Sorry to burst your bubble but 1-5 reps does nothing for you. If you ask a coach of any good athletic program, they will tell you that. I play offensive guard and defensive end for my high school, which was in the Iron Hill Conference championship last year and I can tell you, 1-5 reps does not equal strength.
http://www.musclehack.com/want-to-build-muscle-how-many-reps-per-set-for-hypertrophy/
For you, Johnny.
http://feeds.feedburner.com/~r/MuscleHack/~3/267274126/
That's for you Archie, in case you need to know how much you need to take in.
http://feeds.feedburner.com/~r/MuscleHack/~3/233338726/
Another one for you.
http://www.musclehack.com/best-bodybuilding-diet-plan-revealed/
This'll tell you what you need to know about your diet. It's got links to a bunch of his other articles, so take a little time to read.
Whoop-dee-fuckin-doo, so can I. My squat max is 535, my deadlift max is 505, benchpress 315, and my cleans max is a mere 285. Trust me, I'm a lineman. We live off lower-body workouts. And I am telling you, I train with division 1 atheletes. And we have even been told by an NFL Giants player who came from our school, David Tyree. 1-5 reps does nothing but affirm that you can lift that much weight. There isn't any progress, it just maintains what you already have. Anything over 12 reps is excessive and if you can do it, you need to move up in weight. 8-12 reps has been determined as the hypertrophic range.
I can believe that some guy can be good at deadlift without doing deadlift. I hate deadlifts with a passion. It works many of the muscle groups that squats do. You're just moving the weight from your shoulders to your hands. As long as I do enough squats, I am still good at deadlifts. I like to keep it at squats and toe-squats. Toe-squats are ridiculously intense and your calves get a lot of definition from it.
That's why I gave up on this thread. It seems like some nobodies are passing around opinions as facts. Anyone who has ever trained hard, and tested with their own bodies (that is what weight lifting is all about, testing) knows that 8-12 is the ideal range for strength. 12+ is for definition, and 1-7 is going to be just bulking up, and not really building much, if any, strength.
Does he listen to why 1-7 bulks? No. Even when I tell him its because the weight goes up, and form goes out the window. Can anyone in the entire world use peak contraction when pressing 90% of their max? No. It isn't humanly possible.
It's just so frustrating what they are preaching these days.
More weight is not = to more contraction
If you're lifting like "Joe Blow", less weight will be easier. If you are using the Peak Contraction Priciple and/or other advanced principles, it will be equally as difficult, and can be more difficult. It is all in the intensity level. You, with all your extensive knowledge should know that.
Here is a test for you. Hop on a Pec Dec machine. You know what that is right? Okay then. Figure out your 1 rep max on the machine. Now do 85% of that max for your 5 reps and try to contract your pecs as much as you can. Take a 15 minute break to let the pump die down. Now try and drop the weight to 65% for 5 reps, and see how much more you can contract your pecs. I guarantee you will be able to contract much more with 65%. I bet with the 85% of max, you won't even be able to contract the pecs at all on your last rep.
Yes, those people you linked are not bulked up (except for Pavel's legs). But do you honestly think all they do is lift? No, I guarantee you that Pavel does some form of highly cardiovascular cross training. You don't, and can't get that shredded from lifting alone with 1-5 reps. He probably runs 2-5 miles a day, if not more. Or more likely, he rides a road bike for 50 miles a day. I remember when I was riding my bike 70+ miles a day, my legs got huge and shredded.
No he wouldn't look like an average person with his shirt on, you can still tell shoulder width, leg mass, forearms size and definition, neck size, etc.
EDIT: BTW, the Peak Contraction Principle that you are talking about, was invented by Coach Joe Weider. The same coach who teaches 8-12 reps for max strength and size.