Tip of the day - Creatine

Is creatine safe for the kidneys and liver?

Lets find out.

Get Fit During The Month Of RAMADAN

Ancestors created practices on different parts of the year not only for spiritual benefits, but also for better health.

If an individual follows the rules of the RAMADAN month fasting, various researches show that they show much reduced LDL and Triglycerides level (reduced bad cholesterol in blood). 

Why not improve the health benefits by optimising the plan?

WHAT ARE THE REASONS FOR WEIGHT GAIN DURING RAMADAN?

1. Eating continuously, especially between Iftar and Suhour, which is sometimes accompanied by tiredness due to the feeling of fullness.
2. Consuming large portions of food, more than the usual
3. Eating fried, high fat and calories food (kunafa, katayef, pastries and samosa) in large uncontrolled amounts, especially in the evenings

EASY WAYS  TO STAY FIT DURING RAMADAN

1. Avoid overeating
2. Chew your food slowly to avoid indigestion
3. Have your soup and salad first; as these are low in calories and make you feel full
4. Drink at least eight glasses of water during the non-fasting hours
5. Limit the intake of sweetened fruit juices, make your own at home instead of the readymade ones as they contain high amounts of sugar
6. Exercising is an important factor to help you burn fat.  Plan to either workout or at least go for a walk every day to stay super fit.

Customised RAMADAN month diet plans at a completely discounted rates. DM me or email me to coachbiglee@outlook.com to get your plan and make the best out of the holy month.

Tip of the day by Biglee - Spice

Tip of the day by Biglee - free weights or machines

Tip id the day by Biglee - weights and cardio

Tip of the day by Biglee - Fruit juices

Tip of the day by Biglee - no excuse

Tip of the day by Biglee - mass gainers

Steelman 2017 musical posing round

Lets say that i was very happy with the package i carried to the stage. Decisions and placings are always subjective...After years of competing , i know that most of the judging is not done for the body but for the people the judges expect on stage.. So that being said and done, here is the package i brought on stage to open this years contest season.



The music i selected was not played to technical problem.. so the alternative the music man gave was an item number lol.... And the one minute posing round was cut short in 30 seconds for me lol...



i just hit a couple of shots in center and one to the audience on right and one to the left....





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Leg curls -Isolating those hamstrings

 I like to train my quads and hamstrings on separate days for one simple reason, they both are big muscle groups and they deserve time and attention.
This is one exercise where heavy is not better , but going for complete contraction and stretch works better.
Next time when you try your hamstring curls , try 12 - 15 slow reps with complete contraction and stretch... you will realize the amount of tension it can build up and not to mention the pump :)

If you like my videos, please do subscribe to my channel, comment and if you have questions , please post them and i will try to give you the best possible solution from my practical learning.





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Leg press - 450kg x 47

When your leg press machine has only so much space to accommodate.... repping out is the only solution...



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Biglee Squats 5 x 5

We planned on doing 5 x 5 on squats. Some days are good and some days are bad. After completing extensions i sensed discomfort on my surgically repaired knee. But we still decided to squat, but not max out. we squatted with 40kgs, 70kgs, 100kgs, 130kgs and finally 160 kgs. As the sets grew heavier, the knee started showing more discomfort. So i decided not to squat all the way down, but stop it at parallel. In spite of the discomfort, it was work perfectly accomplished. The quadriceps were perfectly stimulated.

This video has the last two sets of squat. And here is my high volume quadriceps workout for you information....

leg extensions - 5 x 10-20

squats - 5 x 5

leg press - 4 x 20 ( the leg press machine does not hold more than 8 plates per sidde)

hack squats - 4 x 12

machine squats - 3 x 15







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Muscle Hypertrophy - kill the bro science and use common sense

Muscle Hypertrophy - kill the bro science and use common sense

Now a days i see lot of people advocating bro science in the gym about fitness and bodybuilding. I came across one such incident where the guy with no signs of muscle growth was explaing to people about hypertrophy with the help of an internet article with no credibility.
1. Understand this - anyone can get an internet space and write an essay about what ever they want. may be good, may be bad . May be right , may be wrong.. You will have no clue about it.
2. Muscle does not count reps for it to say give me 5-8 reps i will grow. Give me 12-15 reps for me to grow endurance..
3. Muscle only knows the time under tension and amount of damage caused on the muscle cells caused.
4. Lift heavy and take your muscles to the limits beyond failure and they will get hypertrophy.

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Hanging leg raises - Biglee workout clip

I hear a lot of bodybilders talking about training abs only in contest season and some train them daily and some train them thrice and twice and so on...

Here is my view,Your abs are also a muscle just like your delts, biceps and quads.. So i like to train them heavy and atleats once a week when i am training each body part once a week.

Hanging leg raises is by far the best abdominal exercise that i know. Gives you the best stretch and contraction of almost every muscle fiber in the mid section...

I would compare it with squats for legs... hanging leg raises for abs.

OFF season or CONTEST season, never neglect abdominal training guys...

hope you enjoyed the video. Stay tuned to all my upcoming videos every week by hitting on the subscribe button on the yotube channel.

Also this time, i have a poll on the youtube video which would appear on top right corner.. Please do participate :)

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Hanging leg raises - Biglee workout clip

I hear a lot of bodybilders talking about training abs only in contest season and some train them daily and some train them thrice and twice and so on...

Here is my view,Your abs are also a muscle just like your delts, biceps and quads.. So i like to train them heavy and atleats once a week when i am training each body part once a week.

Hanging leg raises is by far the best abdominal exercise that i know. Gives you the best stretch and contraction of almost every muscle fiber in the mid section...

I would compare it with squats for legs... hanging leg raises for abs.

OFF season or CONTEST season, never neglect abdominal training guys...

hope you enjoyed the video. Stay tuned to all my upcoming videos every week by hitting on the subscribe button on the yotube channel.

Also this time, i have a poll on the youtube video which would appear on top right corner.. Please do participate :)

twitter - https://twitter.com/bigleemurali



facebook -  https://www.facebook.com/coachBiglee/



Youtube - https://www.youtube.com/user/muralivijayakumar

Hammer curls to failure

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Biglee - Road to recovery " Back Assault"

Bodybuilding is about pushing yourself beyond the barrier of pain and failure. Drop set is one way of doing it. You reach a failure, drop the weight and then try to do the exercise with lesser weight .Compound sets are another method, in which two different exercises are chosen for the same muscle group but works on different parts of the same muscle . When one part is exhausted, we utilize the other part of the muscle.

What did we do in our workout?

We picked up machine rowing and d handle lat pull down as options for compounding the sets. We felt, that was not enough to exhaust the muscles enough so that they can grow...we crafted compounding drops... Do a set of row and then the pull down , then drop some weights and continue till we can do no more...

watch it to understand what we did..



And for all those neah sayers who thought that i would use the torn lat and chest as an excuse to stay away from hard training....... ONCE A BODYBUILDER, ALWAYS A BODYBUILDER.



Stay tuned for more training videos along with the talk videos...









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Biglee - Road to recovery " Running down the rack on Dumbbell Military press"

This is how we annihilate the anterior deltoids. When training very heavy is not the option , we take up alternate route to torture the muscle to hypertrophy.

Dumbbell military presses with triple drop.

Team biglee rolling strong and pushing it hard..

Stay tuned for more training videos along with the talk videos...



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Biglee - Road to recovery " inclined dumbbell press"

Biglee - Hammer curls