Motivation. The literal drive to do things. The characteristic that separates the dedicated from the lazy. Early morning workouts vs. hitting the snooze button. The difference between finishing your set and saying “ya, that was good enough.”
Professional fighter Conor McGregor embodies motivation. Coming from nothing, with no drive except his own desire to be great, he is now the most well known MMA fighter in the world.
“I wish everyone well, but you need to focus on yourself. You need to stop putting your hand out. Everyone wants handouts. Everyone wants things for free. You’ve got to put in the work, you’ve got to grind, you’ve got to go through the struggle, and you’ve got to get it.” – Conor McGregor
Watch this video and find YOUR motivation!
You have to be willing to work, willing to fail, and willing to try again. Set big goals, don’t let anything get in your way, achieve those goals and then go bigger.
Share this post and motivate someone who needs it!
He has many nicknames: the Asian Arnold Schwarzenegger, the Korean Hulk, that one giant dude, but Hwang Chul-Soon is making a name for himself.
The world-renowned bodybuilder used to be a skinny teenager, but after spending years in the gym, it seems like all of his hard work is paying off in a HUGE way.
This transformation didn’t happen overnight. At the age of 20 Chul-Soon weighed a meager 125 lbs.
“I’ve worked hard and over the last 12 years I have gone up to more than 220 lbs. Now that I am much bigger people treat me with more respect. They call me the ‘Asian Sensation’, ‘Asian Pride’ and the ‘Asian Arnold’.”
“I used to do situps 3,000 times every day. Now since studying more about bodybuilding, I spend less time doing situps and more time eating properly. It gives you much better results.”
Chul Soon follows a strict, high-protein diet. Some of the daily staples include chicken breast, brown rice, bananas, protein shakes and supplements.
Holy smokes, this guy is absolutely massive!
Charles Dixon sports the broadest back in the 212 division. Standing just 5’4″, he looks as wide as he is tall. Experiencing childhood in Greenville, SC, where despite everything he lives, Dixon exceeded expectations at football. He was a running back in school. A while later, he was urged to have a go at lifting weights, and he started his ascent through the NPC positions.
“Were you generally wide?” I ask him.
“No doubt, at first I was known more for my shoulders, despite the fact that my delts were a powerless point,” he replies in his Southern drawl. “I recollect has dependably been my solid point.”
Why might he be known for his shoulders however his delts slacked? In a word: clavicles. Like his object of worship Franco Columbu, what Dixon needs in tallness he compensates for in width. The 5’4″ Columbu donned collarbones as wide as 6’2″ Arnold Schwarzenegger’s, and, similar to a kite extended over a gigantic casing, his comparing set of lats could overshadow the backs of Arnold and other people who towered over him. Dixon is a similar way.
He has the shoulder structure of a goliath, yet this shouldn’t imply that he hasn’t drudged hard in the course of recent decades to fabricate one of the world’s best backs underneath his clavicles. With his Columbu-like mix of width and thickness, he won the light-overwhelming class of the 2007 NPC Nationals.
In spite of the fact that he fit the bill for the Olympia 202 Showdown the accompanying two years, he appeared to be bound for ace average quality. He put in three years from stages, managing “individual issues” and thinking about retirement.
When he made his rebound in 2012, the year he turned 40, Dixon was an alternate jock. The 202 division had extended to 212, and the additional 10 pounds looked like 30 on this fitness coach. Tank was considerably more tank-like, a 5’4″ mass creature, and he could outmuscle lighter men noted for their style. “The day I turned 40, my body just totally began transforming,” he says. “I began getting greater, and my molding began showing signs of improvement.”
Once more, he moved through the positions, this time in the IFBB, winning his first genius appear at 41 in 2014 and taking two more at 42 in 2015, his greatest year. Dexter Jackson is properly celebrated for winning the Arnold Classic and completing second in the Mr. Olympia a year ago at 45, however the Blade’s build summited 10 years prior. Like Albert Beckles and Toney Freeman before him, Dixon is that uncommon weight lifter who is topping past his 40th birthday. What’s more, the best might be yet to come.
Tank starts each back exercise with eight arrangements of width activities—pullups and pulldowns. The previous is finished with “just” his body weight, which ascensions to more than 240 in the off-season. “I like these to warm up my lats,” he says. “Typically I do them with a wide hold for four sets. Be that as it may, here and there I acquire my hands close. Furthermore, some of the time I superset and do an arrangement of wide and afterward an arrangement of close-hold directly after that.”
An excessive number of muscle heads transform pulldowns into virtual (and messy) pushes by reclining excessively and yanking the weight down, utilizing their lower back and energy to move more metal. Both to detach his external lats and to keep away from wounds, Dixon plays out his pulldowns entirely, staying in an upright position from extend to compression on each rep. “I attempt to draw to button level,” he states. “I attempt to feel where the pressure is the best at the base and hold that for a moment. That button range is my sweet spot.”
His third exercise is a link push. Two things make this activity one of a kind. In the first place, he likes to utilize a rope. Second, he does them remaining with the rope appended to a low link. Likewise with his strict pulldown shape, standing up breaking points the amount he can influence.
When you do situated link lines, it’s anything but difficult to lean forward at extends and in reverse at constrictions to give force and lower-back activity a chance to do a significant part of the work. Remaining with his knees somewhat twisted, Tank moves just his arms. Also, the rope gives him a chance to crush more grounded compression than different handles, since he can pull the closures to either side of his hips.
Back To Basics
The last 50% of his routine is stacked up with free-weight lines and deadlifts. Similarly as with the link lines, he needs to concentrate these on his upper back and dispense with energy. At 43, he’s particularly aware of evading even the sort of minor wounds that can unobtrusively decrease exercises for a considerable length of time. That is the reason he’s so strict.
With dumbbell lines, he goes up to just 110 or 120, however he could utilize substantially more with looser frame and a shorter scope of movement. “I attempt to extend it however much as could be expected at the base by releasing it forward, and after that I pull up and back sort of ease back to ensure I keep all the pressure on my lat,” he clarifies. The dumbbell goes at around a 45-degree edge rather than simply here and there. “With regards to back, I need to get the position that makes the most pressure and after that keep up that strain.”
“I can’t work out without anyone else’s input. I’m lost,” Dixon says with a giggle. His two accomplices at times help with constrained reps or dropsets. His last arrangement of T-bar pushes quite often get the triple-drop treatment. He’ll do 10 reps, decrease the weight, do 10, diminish the weight, do 10, lessen the weight, and afterward push out the greatest number of reps as he can till disappointment. “Those dropsets are the most noticeably awful,” Tank states, giggling.
In his underlying working out years, overwhelming deadlifting and hunching down fabricated his establishment. He pulled 605 for a solitary and hunched down comparative barbending weights. “I wouldn’t endeavor the weights I was utilizing in those days. I used to go insane. I was honored not to have any wounds. My entire body recoils considering it now.” Today, he does his deadlifts close to the finish of his back standard, only before back expansions. He generally gets no less than 10 reps, and he gives them a tad bit of a paddling movement. “When I come up, I don’t go the distance. I go about most of the way up, and I press my lats and force my elbows back a tad bit to keep that strain on my back.”
With those admonitions, he utilizes just 275–315, weights that would’ve been warmups for him 15 years back. “I would prefer not to go so overwhelming that I can’t get my reps in, so I utilize an agreeable weight.” When I ask what he prescribes to more youthful muscle heads looking for greater backs, he replies, “Make deadlifts your closest companion. Concentrate on deadlifts and barbell lines. Those are the best general back developers. On the off chance that you simply need to get huge, focus on those essential activities.”
Back It Up
Delaying just sufficiently long for his two accomplices to go, his whole back exercise of 25–26 sets gobbles up close to 60 minutes. “I get a kick out of the chance to continue moving,” he says. The other key segment of his routine is the 10-to 12-rep run. “Right off the bat in my vocation, eight was my number. I was continually attempting to go as overwhelming as I could for eight reps, yet now I like that 10 to 12 territory better to truly feel the muscles working and keep consistent strain on my back.” It absolutely works for the three-time expert titlist. There’s one thing you can rely on. When it comes time to “raise the sails” of back lat spreads, nobody weighing under 240 and few measuring more will consume up more room, left to appropriate, than the 5’4″, 212-pound, 43-year-old Tank from South Carolina.
Dixon’s Over-40 Training Tips
- “Ensure you’re extended and warmed up.”
- “Try not to lift for your self image. I don’t go as overwhelming as I used to, however that is OK. Remaining solid is urgent.”
- “Get no less than 10 reps for every set. I like that 10-12 territory.”
- “Quick, jerky reps prompt wounds. Make the reps slower and concentrate on constrictions. I began utilizing groups in 2013 to get more weight on withdrawals.”
- “Tune in to your body. In the event that you have torment, take a day or two off. That is superior to attempting to work through it and doing terrible exercises or getting harmed.”
Dixon’s Back Routine
- Pullup: 3–4 sets, 15–20 reps
- Front Pulldown: 4 sets, 10–12 reps
- Standing Cable Row: 4 sets, 10–12 reps
- One-arm Dumbbell Row: 4 sets, 10–12 reps
- Barbell Row or T-bar Row: 3 sets, 10–12 reps
- Deadlift: 3 sets, 10–12 reps
- Back Extension: 4 sets, 15 reps
- Monday: Legs
- Tuesday: Chest
- Wednesday: Back
- Thursday: Shoulders
- Friday: Arms
- Saturday: Off
- Sunday: Off
After individuals understand their wellness objectives, they regularly wind up noticeably inquisitive about to what extent it’ll take to accomplish their objectives. Be that as it may, there are a wide range of individuals, and they need to prevail in various territories. Thus, to what extent it takes to accomplish something relies on upon many elements.
To make it simpler to work towards your wellness objective, it’s essential to realize what you need to accomplish. For example, your objective may be to shed pounds, manufacture bulk, or totally change your body. On the off chance that you definitely know which one of these you need to finish, then it turns out to be significantly less demanding to ascertain the measure of time it’ll take to finish it.
1. Build Muscle Mass
By utilizing common techniques, you can develop around two pounds of bulk each month. In the event that it’s the first occasion when you assemble bulk, then you may have the capacity to grow more than two pounds of bulk for every month. In any case, know that some of this weight will be muscle to fat quotients, so don’t be astounded that after a long haul building stage you’ll have to cut a few pounds of muscle to fat ratio ratios.
In the event that your bodyweight increments too quick, there is an enormous possibility you grow an abundance measure of muscle to fat ratio ratios. You can stay away from it by diminishing the quantity of calories you eat or by consuming more calories by expanding the measure of time you work out.
On the off chance that your bodyweight doesn’t expand, ensure eat no less than 300 extra calories. On the off chance that it doesn’t help, then slowly increment the quantity of calories you eat until you’ll have the capacity to grow two pounds for each month.
2. Lose Weight
For a great many people, getting thinner takes less time than developing bulk. This is on account of individuals can typically diminish the measure of muscle to fat quotients they have by maybe a couple pounds each week.
Along these lines, there’s nothing more needed than a small measure of time on the off chance that we contrast it with the measure of time individuals need to spend to develop bulk. Then again, diminishing your body weight by more than two pounds for each week may not just bring about losing a considerable amount of bulk however by creating liver issues, gallstones, and free skin.
If you want to make the weight loss process easier, make sure to get plenty of rest and eat healthy foods like green vegetables, lean meat, nuts, and plenty of water.
By eating these products you’ll not only make sure that the amount of muscle mass you lose while cutting will be minimal but that your body will stay healthy even after experiencing body weight changes.
3. Completely Transform Your Body
On the off chance that you have a very particular objective jump at the chance to construct 30 pounds of slender bulk, then it’s much simpler to compute the measure of time you’ll have to finish it. For example, on the off chance that you’ll be fit for developing as much as two pounds each month, then it will take 15 months to grow 30 pounds.
In any case, you ought to recollect that you may have the capacity to grow a tad bit under two pounds each month. Likewise, you ought to remember that you’ll develop bulk as well as muscle to fat ratio ratios and that it’ll set aside some opportunity to lose that muscle to fat quotients to look fit and solid.
Basically, regardless of the possibility that you do everything in the most ideal route conceivable, there will even now be a few things that will take some extra time until everything will be as you longing it to be. On the off chance that you definitely realize what you need to finish, to what extent it’ll take, and how to accomplish it, then all that you have to do is to put forth a valiant effort and sit tight for the best outcomes.
This is a question that plays on the minds of many athletes. Some believe it’s not possible to have too much while others believe you have to consume a certain amount every single day in order to achieve optimal muscle growth. From bodybuilders to competitive athletes everyone needs protein to repair their muscles, help them heal and to grow stronger.
Protein is also needed for a number of different reactions in the body from enzyme activity to, cell renewal, and your hair skin and nails need it to grow healthy and strong for life.
Is there really such a thing as too much protein? Let’s get down to the nitty-gritty!
How much protein does an athlete need?
If you are a keen gym enthusiast, bodybuilder or athlete you can benefit from consuming a plentiful supply of protein, matched to your bodies requirements.
The standard formula to work out out how much you need is 1 gram of protein per pound of body weight (2.2 g/kg of BW) each day and this has been a staple rule of bodybuilding for decades. Slightly higher levels of protein intake, usually in the range of 1.2 – 1.5 grams per pound of body weight (2.6 – 3.3 g/kg BW) per day, are commonly recommended when you are undergoing a cut to lose fat.
The ultimate goal of consuming protein should be to optimize protein synthesis by consuming the correct amount of protein at the right times of the day.
It’s common knowledge that there is a protein threshold and a rather specific timing component to protein’s ability to build muscle.
It has been widely believed that your body can only digest 30 grams of protein at any given time – and the rest is somewhat pointless.
This is something of a fabrication because your body can certainly digest much more than 30 grams of protein in one sitting – everyone is a different size, has a different metabolism and has different energy expenditure.
Potential side effects of too much protein
Kidney problems – Eating too much protein has been linked to your kidneys becoming a little unhappy. Too much protein can contribute to pre-existing kidney problems, elevated levels of protein in your urine, and even kidney stones – ouch!
Low calcium – Another problematic issue from the consumption of too much protein is the stealing of calcium from your bones. When your body digests protein, acids are absorbed from it with the help of calcium. If you aren’t getting enough calcium, your body will take calcium from your bones to help out which can eventually leave you with a deficiency.
Cancer – Some cancers have even been linked to the high consumption of too much protein. Diets high in red meat protein such as beef may lead to higher incidences of cancer.
GI issues and bloat – High protein diets can more than often be deficient in other areas such as fiber. Chicken, salmon and eggs are all great, healthy sources of protein but if you aren’t drinking enough water and getting enough fiber in then you are likely to get uncomfortable stomach issues such as bloating and cramps.
These aren’t the only symptoms of consuming too much protein they are just a select few. Reduced ketosis, gout and dehydration are also other side effects.
With protein, it is like everything – keep it in moderation and ensure your diet also contains all the other healthy components it needs to function such as a healthy array of carbohydrates, fruit, fiber and vegetables! All of which play their own important roles in any muscle-building diet.
Depending on your fitness goals, there are actually ideal ranges for each macronutrient. Too much of any single thing is always bad for you!
What is your goal when it comes to fitness? Are you training for a muscular, Shredded physique?
Judging by the fact you clicked on this article, it’s pretty safe to assume you are interested in gaining the most muscle mass possible. There are quite a few ways you can go about doing this: you can train heavy for low reps, train light for high reps, or even a combination of the two. But no matter the training, there is one thing most guys generally forget about; squeezing the muscle.
The best way to make your muscles grow is to force them. You must make them to grow — use your mind to make them do what you want. Squeeze at the peak of each lift, making sure to really feel the contraction. It will hurt. It should hurt. And it’s this pain that will ultimately lead to your gains. So, to make things simple, here are the five steps you should take to force your muscles to grow.
1. Ignore the Numbers
This one seems counter-intuitive to what you have always been taught; which is to always keep track of how much weight you are lifting and how many times you are lifting it. Now, you don’t just want to start lifting random weight for random reps like a moronic noob.
2. Slow Negative
Going right along with the idea of slowing down the lift, this is an often-unknown technique among casual lifters. The slow negative is when you focus on the opposite end of the workout: meaning if you are benching, you put just as much effort or more into lowering the bar extremely slowly as you do to push it up.
Lowering the bar very slowly allows your muscles to not only be under constant tension but also causes it to work much harder than when you just focus on the lifting portion of the exercise.
3. Constant Tension
Here’s another thing many guys ignore. Even if you are lifting with a full range of motion, it doesn’t necessarily mean you’re stressing the muscle enough. There’s a good chance you are skipping a vital step in the lift.
Going back to the bench press, let’s say you are lifting with a full range of motion. You are going all the way down and pushing back up very quickly, locking out your arms at the end. This is fine if you are building explosive strength like a powerlifter, but it isn’t ideal for building aesthetic muscle mass.
What you really want to do to force the muscle into growth is slow down the lift: go down slowly, push back up slightly slower than normal, and don’t lock your arms out at the end of the lift. This will make sure all the weight is putting constant stress on your pecs and tris. You want to always focus on stressing the muscle group you are trying to grow.
4. Full Range of Motion
This one coincides with ego lifting. You need to lift with a full range of motion to properly stretch and squeeze the muscle for optimal stress upon the muscular tissue. This just doesn’t work when you half-ass your reps.
To use bench pressing as an example, you know you don’t reap the full benefits of the exercise if you don’t go all the way down and up; squeezing at the top of the lift. But for some reason, many guys think half-repping extremely heavy weight is going to build quality muscle mass. The only thing it might do is increase strength, but even then, it’s not going to be functional strength since you can’t lift it with a full ROM.
5. Check Your Ego
This is by far the easiest step to take in forcing your muscles to grow. You just drop the damn weight and quit trying to show off. You aren’t doing yourself any favors from lifting heavier than you can properly handle.
If the idea is to stimulate your muscle into new growth through hypertrophy, you won’t accomplish that by trying to lift a load the muscle group you want to add mass to can’t handle. Lower the weight and focus on the muscle contraction. Nobody cares how much you can lift.
It’s not unusual to enter a typical gym and see majority of females are in the cardio area while all the males are latching onto the nearest barbell. It’s a shame that women often feel intimidated by the thought of lifting weights since the benefits of weight training far outweigh the benefits of cardio.
Don’t take this to mean that cardio isn’t a useful part of an exercise regimen, but rather that cardio on its own is not going to build that shapely, toned body that most females desire. That’s why we have created a list of the top ten facts that females should Start lifting weights.
Let’s get to work.
1. Weight training with heavy resistance, WILL NOT make females Big and bulky
One of the most annoying myths that flow through gyms everywhere is the idea that females who train with relatively heavy weights will suddenly transform into the female equivalent of The Incredible Hulk. Reality is that females should train with heavy weights just like their male counterparts often do and no it won’t make you “bulky” and deepen your voice.
2. Lifting weights Accelerates fat-loss when combined with cardio
Having an workout routine that relies only on cardio for fat-loss will eventually lead to stagnation as your metabolic rate will continue to drop as your body adapts to the demand you put on it. Therefore, the wise thing to do is incorporate more weight training while keeping cardio to as low of a frequency as possible (while still achieving your fat-loss goals).
3. Shapes your curves
Most females feel that the best way to shape their body and achieve a more toned look is by spending hours doing low-intensity cardio. The reality is that the best way to “bring out your curves” is to build strength and muscle. If all you do is constantly endure long bouts of low/moderate intensity cardio then you are basically lowering your metabolic rate while concomitantly losing muscle mass.
In the end, you will have lowered your body weight but increased your body-fat percentage (i.e. you will look “skinny-fat”). Don’t give in to the idea that you need to be a “cardio bunny” in order to be lean and toned.
4. More energy throughout the day
Weight training actually greatly improves your psychological well-being and enhances your sense of energy throughout your daily life. It’s not uncommon to feel completely wiped out and lifeless after spending hours on the treadmill; lifting, on the other hand actually boosts “feel-good” chemicals in the brain.
5. Improves mental health
Many females go to the gym because they find themselves depressed with the way they look and end up doing tons of cardio to fix the issue. Instead, these women would be much better off grabbing a barbell and letting out some of their worries on the iron. In the recent studies weight training has been shown to greatly reduce symptoms of depression and anxiety. Most females will find along the continuum of their training that lifting really does improve your body image and self-esteem.
6. Sleep like a baby at night
Females should aim for 6-8 hours of sleep per night, and they often fall short of this range due to things like stress and poor mood. Numerous studies have demonstrated that a sustained exercise regimen incorporating vigorous weight training can greatly improve sleep quality and the duration of sleep. In fact, weight training provides an effective natural alternative to pharmaceutical interventions in patients with insomnia.
Muscle soreness is something everyone hates with passion. You have trained
hard and have smashed through your personal bests only to find yourself
slumped on the couch a few days after unable to move a muscle because you are
in too much pain.
Welcome to the world of DOMS or delayed onset of muscle soreness! Oh and how it is a whole world of pain!
What exactly is DOMS and why does it only happen sometimes and not after
Well, when you resistance train or strength train you are
effectively breaking muscle fibers open as you lift the weights. Your body then
needs to repair them and build them back stronger so it is in fact all these
microscopic tears, which are causing you that agonizing pain you hate.
Your body is also excellent at adapting so you will have to keep pushing it and
trying new things such as heavier weights and different rep ranges to stimulate
growth.The good news is that there are things you can do to not only eliminate DOMS
but also lessen their painful presence too! Here’s how.
One thing that probably 99% of gym goers forget to do is stretch properly before they train. No matter what body part you are training there’s no excuse not to have a light warm up and a stretch. Stretching your muscles warms them up effectively which also helps to improve your performance in physical activities. More blood is in the muscles and more oxygen allowing them to function better.
Stretching helps your joints move through their full range of movement with ease and will also help to decrease your risk of any potential injuries. If you want to try and eliminate or significantly reduce your muscle soreness stretching will enable your muscles to work most effectively. Using a foam roller is also a good way to relieve tension in sore muscles.
Take BCAA’s during your workout
Adding a scoop of branch chain amino acids to your workout drink will aid in the reduction of DOMS and lack of strength. BCAAs are abundant in your muscle tissues and they can play a major role in regulating protein synthesis, which is your body’s process of repairing and rebuilding new, bigger muscle. Looking at how they are used by your body, they may also play a vital role in reducing those nasty aches and paints post-workout by repairing the tissue faster.
Giving your body a steady flow of them while you train enables your muscles to make use of them almost immediately!
This may sound like torture but it works. A popular method of coping with DOMS especially leg DOMA is to exercise the area gently if you can. If you have really trained your hamstrings and quads hard consider some active recovery and go for a gentle walk. This will stimulate more oxygenated blood to circulate around in the muscles and promote faster healing and natural pain relief.
Have a hot & cold shower
You might have thought just one or the other can help, of course this is true butin this case, both are better than one! It’s all about blood flow! Physiotherapists suggest that if you are suffering from sore muscles then switching between cold and hot while in the shower can help reduce the pain significantly. This switching results in alternating vasodilatation and vasoconstriction of the blood vessels in the painful areas.
If you can try to change the temperature every two minutes or so in a comfortable way – no need to scold yourself then freeze to death! You should notice improvements in the severity of your sore muscles.
Treat your sweet tooth to some cherries
Who’d have thought that cherries could help with DOMS! It’s true! A cheeky handful of cherries after your workout can actually help to delay the onset of sore muscles. Cherries are packed with a substance called anthocyanin, which assists in increasing the rate that oxygen traveling to your ailing muscles.
Thanks to this you can enjoy less pain the days following your workout and a faster recovery. Cherries also count as one of your 5 a day too! Next time you hit the gym for a hard session you are now armed with the knowledge to combat DOMS! From before the workout, during and after you are covered from all areas!
Height: 6’3″ – 190cm
Weight: 200lbs – 91kg
How did you get started with bodybuilding?
At 12 years old, I was a skinny weakling and an easy prey for bullies as I stood out in absolute contrast to a schoolmate who was a muscle machine. At first, I got into lifting weights only to protect myself. But soon, I was also determined to put myself on a physical par with this schoolmate, my odd twin.
Here was wishful thinking. From it, there came my dream of becoming a fitness model. I liked weightlifting from the start. My first pair of weights was five kilos a piece. This was two bottles of washing detergent, filled with water though. I did not have proper dumbbells until a few years later.
I was 16 years old when I joined my local gym. From early on, high aspirations and mental conditioning have been the keys to my life in fitness training and competition.
What is Your favorite workout routine?
- Wide Grip Lat Pulldowns – 4×16-20
- Chin Ups Close Grip – 3×12
- DB Rows (Pronation grip) – 3×8-12
- Seated DB Military Press – 5×8-12
- Seated DB Side-Arm Raises (neutral-grip) – 3×15-20
- Standing BB Upright Rows – 4×8-12
- Seated Calf Raises – 5×30-50
- Standing Calf Raises – 5×10-15
- Seated Machine Crunches – 6-8×30-50
- Leg Raises (in abdominal chair) – 5×20-40
- Bench Press – 5×6-10
- Stability Ball DB Bench Press – 5×10-15
- Butterfly Machine – 5×10-15
- Seated BB Tricep Extension – 5×8-12
- Dips – 5×15-20
- Seated BB Preacher Curls – 5×8-12
- Standing BB Bicep Curls – 5×6-10
- Lying Leg Curls – 4×8-12
- Seated Leg Curls – 4×6-10
- Bench Crunches – 5×30-40
- Incline Bench Crunches – 5×30-50
- Incline Leg Press – 5×20-30
- Seated Leg Extensions – 5×15-30
- Seated Calf Raises – 5×30-50
- Standing Calf Raises – 5×10-15
Friday: Glutes/Chest (Heavy)
- Lying-Down Machine Glutes Extension – 5×20-30
- Standing Machine Glutes Extension – 5×20-30
- Decline Close-Grip Bench Press – 5×3-5
- Recovery Day
- Seated Row – 4×15-20
- Reverse-Grip Lat Pulldown – 5×10-14
- Seated Calf Raises – 5×30-50
- Standing Calf Raises – 5×10-15
What is your diet like?
As opposed to my workouts, my diet follows more detailed planning. I eat between five and seven meals a day. I have lean protein in every meal: Egg Whites, Turkey, Chicken, Beef, White Fish. For my carbs, I go heavy in season on the Sweet Potatoes and Brown Rice. During this time, I cut carbs in the evening.
What Tips can you can give to the all the lifters?
- Always warm up
- Observe proper posture
- Breathe properly
- Stop lifting if I feel pain
- Observe proper form
- Use torso stabilization
- Execute full range of motion
Intensity and following my instincts are to the point here. I have a calendar notebook. In it, I sometimes plot in advance the exact days and hours for training my shoulders, chest, back, quads, hamstrings, triceps, and biceps.