Arms day

We always believe that lifting heavy gives you big muscles, And it is true to a great extent. But We should also realize the law of individual differences sets a different muscle growth environment for each individual and muscle group inside the body.



 For example Your back responds great with sets of doubles or triples in deadlifts. But when we try similar stuff for a tiny muscle group like biceps or calf, we do not generate enough growth stimuli.

A combination of high reps as high as 20 reps per set to as heavy as 8-10 reps gives us a comfortable weight to hold. So with better and balanced hold of dumbell, barbell or machinem we can generate that mind and muscle connection required to generate the growth stimuli.

Moreover checking out those guns in the mirror while working out is ultimate #motivation to workout harder.



 So todays message is : Dont get caught up in one rep range,experiment which rep range suites to each muscle and stick to the best one for each muscle group. Bodybuilding or fitness is not just doing a routine written on a paper, but understanding the body and pushing it to the limit.

The above video was taken in my contest season 2016-2017 when i was relatively lean and was in my pump only workouts leading to a contest.

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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Wide grip barbell curls for bigger biceps

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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Lateral raises - up and down the rack

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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