March 24, 2009
Much has been said about the folks eternally trying to loose weight & get rid of the flab. And then there’s the other side of the spectrum filled with men & women who resemble stick figures we drew as kids. There are some worst case scenarios to the ladies & the gentlemen resembling matchsticks, even toothpicks on the road & believe you me, their trauma is much worst ! If you belong to the latter category then i may have add insult to injury. Do accept my sincere apologies & read on to find out how you can save yourself.
You’r an ectomorph if :
* You are super slim & gaining weight seems like an impossible dream
* You constantly notice only biffer blokes & keep thinking “some guy have all the luck!”
* You obsesses about having muscles & biceps which keep eluding you on mater how much iron you pump
* You keep stuffing yourself with the foods which have potential of creating a flood of fat in your body but even these have zero effect
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workout February 16, 2009
diligently works at it he will end up with a great physique with only this much equipment. But a good physique is not possible without a good diet rich in protein & sufficient rest & recuperation.
Ans.2 Of course with me stating that only the above things are needed to build a great physique, the next logical question that arises is that is it necessary to work the body with all the machines available today.
You must understand that man as an animal gets bored very easily & boredom has been the cause of many a person not sticking to his schedule & finally giving up. Hence machines make building a body a lot more exciting & add variety to your workouts.
But not all machines are good or even needed. Always select a machine over free weights when the pathway of the exercise is circular as in these movements free weights will fail to offer continuous tension.
Ans.3 if you want to Body build you must understand the concept of Holistics. That means that sum of the whole is more important than the parts that make up the whole. Bodybuilding is not just about having big biceps or ripped up 6 pack abs. It is about developing each & every part of the body. From back to front, top to bottom it goes like this:
1. Sternocliedomastoids (Neck)
2. Trapezius (Cervical)
3. Lattissimus Dorsi (V-shaped muscles of the upper back)
4. Erector Spinae (Lumbar). These are the muscles of the lower back. The most important muscle in the human body, the seat of power.
5. Gluteus Maximus (buttocks). This is the largest muscle in the body.
6. Hamstrings (Back of the thigh)
7. Gastrocnemius & Soleus (Muscles of the calves)
8. Pectorals (Chest)
9. Deltoids (The 3 muscle heads that comprise the shoulder)
10. Biceps Brachii (The front of the upper arm)
11. Triceps Brachii (The rear of the upper arm)
12. Flexors & Extensors (The forearms)
13. Rectus Abdominis, Transverse Abdominis & external, internal obliques (All muscles of the stomach region)
14. Quadriceps (The 4 headed muscle on the front of the thigh)
15. Tibialis anterior (The muscles surrounding the shin)
These are the broad areas of the body you need to give equal attention to for you to actually call yourself a Bodybuilder. You cannot ignore any of these areas. They will all need your focus and hard work.
When all these areas are properly developed, only then can the body be called strong healthy & proportionate.
January 25, 2009
I must admint that i love working out calfs & hamstring, One of my favorite exercise of the week. It is the only thing in which i can show off and say, Hey look at me i am the pro. well i generally start my workout with a warm up set of standing calfs of around 100pounds with around 15-20reps. I then take another 100pounds and get a total of 200pounds and do a prep set of 6reps. I will then end with 2 main sets of 10-15reps. by the end of the secound set my legs starts shivering, but i just love this feeling. After taking a breather i start my 2 sets of seated calfs of around 180pounds which i max at around 8-10reps. By now my legs say No More No More.. but i still have to carry on and finish my Leg curl a very effective hamstrings exersize, i have always found it very boring. But still you have to do it, you cant run away from it. Even after finding it boring i have to do 5sets of leg curl. 1 warm up with 10pounds around 15reps at least, 1 prep of 45pounds with 6reps and 3 main sets with 90pounds of 10-12reps. My workout does not end here Sr Counsellor at k11 has designed my workout in such a way that i have to do abs with calf’s and hamstrings. its fun to do abs after calfs and hamstring. i do 2 sets of forward crunch , 2 sets of side crunch ( both the side). then leg raises. This is it… Not more than that. Lately i have figured out the reason why i have calfs stronger than any other muscle in my body. The reason behind is that i have been obese all my life and my legs have used to carry heavy weight. trust me i have better calf’s then most of them out there. hehe.. don’t get me wrong i am not refereeing to the bodybuilders out there.
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