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 :)

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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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Rack pulls - 5 x 5 160kgs

Getting stronger by the day.. 160 kgs is no personal record. But after i tore my lat muscle, i thought that i may never deadlift again.. But here i am slowly progressing on the lifts and growing thicker by the day...

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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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Rack pulls 130 kg for 11 reps

It is a trend in the gyms to come up with lot of angles to hit each muscle by all the trainers.. But i see that many have forgotten the bread and butter of muscle building. I see newbies hardly doing the regular bench press,  squat, deadlifts, rack pulls, military press etc... they grow in love to the machines that makes their job easy and complain their genetics for the lack of thickness of muscle....

It was back training day with Harish Sakthivel and we decided to go high on reps and did 6 sets of rack pulls... We were doing all sets for 10 while increasing the weight on the bar... As usual my counting in this set was wrong and i ended up doing 11 ...



we were training in the slam gym set up in TNagar chennai...



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Hammer curls to failure

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Biglee hardcore delt workout-Push press

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Biglee - Road to recovery "Super high rep PULL DOWNS"

Guys, You all know that i have detached my right peck in the past. So the conventional pull downs to the front does not suite me. So i prefer the pull downs to the back. The stack in my office gym had only so much weights. So i repped it out between 30-50 for four sets..

 In the next video i will meet you with something more interesting....









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Biglee - Road to recovery "Giant Sets For Giant Gains - Deltoids"

Giant sets were first introduced to me on Milos Sarcev's international board. I am a big fan of what it can do...

A giant set is a group of four or more exercises that target one part of the body, performed without rest between exercises. You complete all the exercises in the set and then take rest. The advantage here is you can choose different movements to the same muscle group and thoroughly exhaust each and every muscle fiber of the body part. The pump is insane and also you save a lot of time and the workout is intense as hell.

Here is what i did for my deltoids - Giant sets for giant gains

machine military press

cable cross over machine rear laterals

dumbbell lateral raises

clean and press

dumbbell prone bench rear laterals

ran moderate weights on all the exercises and pushed them to failure on each exercise.









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..

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Biglee - Road to recovery " inclined dumbbell press"

Biglee - Road to recovery " first heavy deadlift day"

Steelman 2015 posing routine

Biglee posing in paypal gym Chennai...

Murali Vijayakumar at Mr TamilNadu 2013

Thanks to Senthil of Ateliers for the wonderful clicks

Mr TamilNadu 2010

Venue : Arignar anna mandabam, kancheepuram
Date: 24-10-2010
Position: 80kg Class Winner

This was my best package Period!!!

Here are some photos

Guest posing @ Mr Chennai Novice @ Nehru Stadium

Some well wisher has uploaded the video on youtube. So I am just copy pasting the video here :)

Murali Vijayakumar was captured on video when he first did a guest posint at Nehru stadium on August 31st 2010. It was Mr. Chennai Novice contest...

Inter-district competition - 22 August 2010

I got gold in my weight class and best poser of the evening.

Mr Chennai 2009

I am happy to post the pics of Mr.Chennai 2009 Bodybuilding contest held at ICF Chennai. Murali Vijayakumar[ME that is :)] and my trainer-Well wisher-Training Partner...So on and so forth(Murtuza Rashid) Competed in 80KG and 70 KG classes respectively.
Here are some Pics...