Metabolism of a ferarri ?

Guys check this out! I’ve personally done this and it’s so true. Basicaly i’ve learn that to increase my metabolism, i need to eat small and frequent meals. Well guess what, i’ve done it. Although i ate 400 calories more then my daily mantainence intake, i look leaner! Try this out. But only eat clean foods!

Freakish Triceps

Freakish Triceps ?

I’ve noticed my triceps have grown in mass. Personally i think i’ve not even trained my tricep to its fullest potential. Maybe i have genetics for triceps ? Maybe not ? Maybe it’s the way i train my tris. Honestly, i do not have any knowledge of tricep training. I don’t really have the basics, but here’s my 2 cents.

I do 4 exercises for triceps, each is 3 sets. I mainly focus on dips, skull crushers, close grip bench press and cable push downs. 

Dips is the so called upper body squat. It is a compound exercise. Dips is the exercise for mass.

Close grip bench presses is another mass exercise. Use full range of motion.

Skull crusher adds mass and strength.

Cable push downs is usually my burn exercise. Where i do a set to fatigue my tris. You can use any other form of intensity techniques which are suitable for you.

 

This is my triceps routine.

Put some beef into those legs

There’s this new fad with bodybuilders. They have well developed upper body but they have scrawny legs. Is it because of less legs equipment in the gym ? I think not so. On the contrary, many gyms have sturdy rows of racks and machine for leg exercises. But we rarely see anybody use these equipments.

Maybe it’s because leg training is so brutal that gym goers don’t dare to train thier legs. Training the legs is an area where we can move a ton of iron with our own body strength with brute force.

How to train legs?

Squats! This is the king of all exercises for  the lower body. Squats belong to the list of compound movements that trigger growth that you can never replicate with isolation exercises. Don’t get me wrong, there’s a time and a place for isolation exercises but to build raw power and mass, compound movements are unbeatable. Believe it or not, squatting uses 70% of your body’s

muscle.

My leg routine

Squats     *2×15

1×12

1×10

1×8

1×6

Walking    3×20 steps

dumbbell

lunges

Leg                   1×10

extensions     1×8

1×6

* is a warm up set.

I do 2 sets of 15 for my warm up to let blood flow into my legs. Don’t overdo

the warm up set. Remember, warm ups are just to ease up your muscle and let

blood flow into your muscles. My first working set is where i load up a weight

which i can go for 12 reps. The weight on the bar is increasing with each set.

with set 3 and 4, i do squats till my last 2 final reps is my failure reps.

Failure is important as it leads to more growth. This is an intensity technique.

I don’t do warm ups for my walking dumbbel lunges as by then my quads are pumped beyond belief. I would take a set of dumbbells and walk 20 steps. 20 steps is equal to 1 set. This exercise targets your quadriceps, hamstrings and calves.

I increase the weight for leg extensions. Use full range of motion. Squeeze your quads at the top of the movement.

Conclusion

I hope this article would by now give you some knowledge on leg training.

All the best!

Nabil Syafiq

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How to get ripped abs

You want those killer abs? Burn those fats! Don’t do tons and tons of crunches and sit-ups, that won’t make your abs visible . Your abs are there but are covered by a layer of body fat. Strong abs not only help strengthen your lower back, but also improve on your standing posture. Most lower back injury occur due to weak abs.

Cardio

In order to get rid of the layers of body fat on your midsection, proper cardio is a must. Doing more crunches and sit-ups won’t help in reducing body fat. Abdominal training itself won’t do much. You must first burn of the fat by doing proper cardio. Three to four sessions of intense cardio per week will do the job. Let me highlight the word intense. Intense cardio doesn’t mean seating on the cycling machine cycling slowly for hours long. NO! That’s not intense. Intense means doing 20mins of fast cycling until you sweat like there’s no tomorrow.

Weight training for Abdominals

After burning the layers of fats. You need to build the abs. Abs are muscle just like your chest or bicep. Don’t just do 50 reps for your abs. Would you do 50 reps of non weight for you chest ? I know your answer would be no! Train heavy. Add resistance to your abs. The purpose of this is to build some size on the abs so that they will press up against the skin, which will help out tremendously in achieving ripped abs. Doing sit-ups all day won’t increase the size of your abs because there is little resistance being added.

Examples of exercise are cable crunches, weight leg raises and weighted decline crunches.

Nutrition

Eat with a balance of carbohydrates, fats and protein is essential to get those killer abs. Carbs gives you the energy to work out, don’t go and work out without energy. This might cause your body to use your muscles as a form of energy! Protein builds muscle, this is important as abs are muscles. People always think eating fats will give them more fats. Wrong! Believe it or not, eating healthy fats will reduce your body fat. Eating small and frequent meals will speed up your metabolism rate and thus, allow your body to burn excess body fat. A faster metabolism equals more calories burned and less fat covering your abs.

Drinking plenty of water is absolutely a must. Your body is made up 75% of water. Every cell in your body needs water to function well. Water is important.

Sleep

Get plenty of rest. You grow while you’re sleeping not while you’re training. This is often mistaken by most of the begginers. Sleep is when your body use protein to build and repair muscle tissues. Inadequate sleep causes the body to release cortisol which is a stress hormone. Cortisol promotes fat storage in the body and will make your efforts go to waste. Aim atleast 8 hours of sleep.

Conclusion

I hope this article would give you a much clearer understanding in getting those killer abs. The key is to add size to your abs and to burn fat by proper training and diet. It’s not impossible, everyone can get abs. Just get up and do it. Best of luck!

Nabil Syafiq

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What is bodybuilding ?

What is bodybuilding ? Bodybuilding is a sport whereby bodybuilders workout and diet to build muscle. Bodybuilding is a physique sport. Bodybuilders follow a fixed and strict routine in their workouts and diets. There are two seasons in bodybuilding, off season and on season. 

Off season, is where bodybuilders aim to pack on more mass by eating massive amounts of food and training with heavy weights but lower repetitions. This is where they grow in size.

On season, is where a bodybuilding contest is nearing, is where bodybuilders focus on getting the definition of their then existing muscle mass and lowering body fat percentages. They will commonly use a 12 week or even 10 week routine and diet. Eating lesser and going few 100 calories below the daily maintenance caloric intake is the way of decreasing the body fat percentage in the body. The style of training is also changed as higher repetitions are used to define the muscle. Cardio is also a the norm when decreasing body fat.

Contest, bodybuilders will do a certain pose targeting at specific muscle groups to the judges. Judges will judge bodybuilders by their muscle separation, maximum muscle development, symmetry and mass.

Diets, bodybuilders take in massive amounts of protein such as chicken and red meat. Their main form of calorie intake is from carbohydrate such as bread, brown rice and oats. Fats is also important. The usual fat source is from olive oil.

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