All set and done,Biceps is the muscle of choice for all new comers in the gym.. in fact obsession for many... Here is a video demonstrating a very basic biceps exercise.. the bread and butter of biceps mass - Wide grip barbell curls....
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Wide shoulders define a bodybuilder... what better exercise can we think of for wide shoulders other than the good old lateral raises...
did heavy machine presses followed by machine rear lateral flys and then stepped into the dumbbell lateral raises.. Did three warm up sets there and jumped into the run down.
10 kg for 5
12.5 kg for 5
15 kg for 5
17.5 kg for 5
20 kg for 5
17.5 kg for 8
15 kg for 8
12.5 kg for 8
10 kg for 7
if you notice closely, i made sure that i paused on top of each rep to give complete contraction of the medial head of the deltoids...
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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)
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
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.
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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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...
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Also this time, i have a poll on the youtube video which would appear on top right corner.. Please do participate :)
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 :)
Supplement industry advertisements are getting to a point where , people have started believing them as magic portions. This video is to break the myth. In this video I share my experience with mass gainers back in the days and discuss in detail about "TESTOSTERONE BOOSTERS".
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....
