Sunday, June 17, 2018

What is the Best way to build muscle

Bodybuilding, weightlifting and high intensity workouts are the best way to build muscle and build muscle fast. Here is my latest video of my high intensity training , I show you an fly on the wall kind of recording. I take you through my upper body strength training routine. Its shot on Gopro Hero session. Subscribe to my YouTube channel.



It's an intense upper body training and boy o boy it has worked for me. Rep and sets scheme has been mentioned in the video. It's a great routine and helped put on ton of muscle, no steroids no supplements, its pure hardwork.

If you ever wondered how to put on muscle quickly,  here is the answer it's "weight Training ". Training hard along with training intensity is a crucial factorin putting on muscle. Follow my future articles or shall I say I share my life, training philosophy and experience in video and articles.


Friday, June 8, 2018

High Protein Diet - How much protein do I need? 

One of the building blocks of muscle is protein you need protein to build muscle. So what do you do apart from training hard to build muscle, yes you got to increase your protein intake. 



I am now on a diet to build muscle, so I follow a high protein diet but what is high for me would be not high protein consumption for someone else. I consume around 1 to 1.5 grams of protein per pound of body weight, most importantly I am not a big believer on a constant high protein diet. Yes you heard me right, I don't follow a high protein diet throughout the year. I most of the times eat what I feel like and based on my appetite and not trying to achieve my macros goal. 

I will show you how to build a good physique without worrying too much about macros. Follow my YouTube channel subscribe and support. Please follow my journey and I shall share my diet and training videos. 

Saturday, June 2, 2018

Skrawny2Brawny Challenge Accepted

I always love to be in a compition and be competiting with the best. Back in 2015 I was part of a 18 inch arm challenge, it was hosted by Grim hope a Youtuber. It was a interesting compition and had many interesting Participants.

Now in 2018, I am participating in Skrawny2Brawny Challenge  To get in the best shape of my life. Let's see how it goes.


Friday, May 25, 2018

My Natural Transformation Fat to Fit: How to Increase Bench Press

Well its been going good with my workouts and I am starting to get stronger day by day. Let's talk about how to increase bench press? 


Well bench press always got more attention than any other exercise in bodybuilding or powerlifting. Well let's get on with the topic then, here are some of the things that has worked for me. 

1. Bench more, if you want to be a good bench presser than you got to bench more period. 

2. Mix the rep range to break the plateu. Right from high reps to low reps ranging from 12 to as low as 5.

3. Use different techniques like Touch & Go, Floor Press, Close Grip, Skullcrusher, Incline Bench Press. 

4. Always use free weights to build raw strength and not machines. 

5. Add rest days when ever you feel you have overtraining. 
 Follow these bench press tips and build your benching power. 



If you been following my blog and YouTube channel under the name "prathap umesh" I am on my body transformation journey.  I want to be fat to fit well calling myself fat would be little exaggeration, however I am definitely not at the best and have lot of work to do. We we have all seen lot of fat to fit transformation, skinny to fit all that BS. But here I am on a journey on a natural transformation what I mean by natural body transformation is I don't even take supplements. 

I would like you to subscribe to my YouTube channel and support and follow my journey. I would love to get feedback on what workout or diet video you would like from me to upload to the channel. 

Saturday, May 12, 2018

My Natural Transformation Fat to Fit : My Most Productive Routine


If you been following my blog and YouTube channel under the name "prathap umesh" I am on my body transformation journey.  I want to be fat to fit well calling myself fat would be little exaggeration, however I am definitely not at the best and have lot of work to do. We we have all seen lot of fat to fit transformation, skinny to fit all that BS. But here I am on a journey on a natural transformation what I mean by natural body transformation is I don't even take supplements. 



I want to find what works best for the body when trained naturally be it in terms of diet or training methods. One of the biggest mistakes we do is to think and trying to copy someone advanced and expect same kind of results they got. I. Am also a big believer in genetic, it is what can help build amazing physique or if you lack in that department then you end up with an average physique. 

Let me get to the topic now and let me tell you what essentially worked for me was basic Heavy Duty routine consisting of four to five sets per bodypart. Here is a video of my lower body heavy duty workout

Exercises Performed :

Leg press 
Smith machine lunges 
Seated calf raises 

NOTE- Two sets of warm followed by one to near failure and one set of failure. 





I would like you to subscribe to my YouTube channel and support and follow my journey. I would love to get feedback on what workout or diet video you would like from me to upload to the channel. 

Tuesday, April 24, 2018

My Transformation from Fat to Fit – Heavy Duty Leg Workout

I am on my journey on a quest to get fit and shed fat. As explained in the previous episodes I have just started my weight training after my accident and haven’t trained in last 5 months.



In this week’s episode I start my prep to get in shape with HEAVY DUTY LEG WORKOUT This is continuation of my fat to fit transformation series. Here I am going to explore more on training methodology of HIT Mike menzter heavy duty training or Dorian Yates style of training. Of course Arthur Jones started it all and Mike menzter continued and contributed to this training system. Dorian Yates followed and improvised based on his needs.
Follow my journey as I break down this training system and track my progress and experience on heavy duty training system. This is fat to fit India, the workout took me less than 40 minutes, there two exercises which I did and haven't added in the video. 

Exercises used :
Leg press
Leg extension 
Hamstring curls
Smith machine lunges
Machine calf raises

2-3 warm up sets  1 working set to failure (I didn't go to failure but close to failure)

People often complain heavy duty or HIT does work and boy I will tell you, it does work very well. Another thing people complain about HIT is it leads to injury, well it does if you don’t tech well and train properly with full concentration. Subscribe to my YouTube channel click on the bell icon.

Sunday, February 25, 2018

Natural Body Transformation Week 1 Day 4

Energy is up I feel I am growing stronger and an upbeat feeling as I march on to day 4 of my Natural body transformation. I have wrote numerous articles on this blog but this series is very close to me as this not only a experiment but also a challenging journey that I am going to embark.

As I close in on week one I shall start sharing  progress pictures not on a weekly basis but might be more frequent than ghat. Subscribe to my blog as I share my journey. Thanks for the support you have given me and so many visitors following my journey.



As I have always said it's not only about me it's about us. We are all part of this transformation. People are not only following the transformation journey but also doing the workouts with by following the workout routine. Please do shoot questions so that I can share my experience and gratitude.

I am sharing my day four workout. Here is what I did.

Legs, Back and Chest


Leg Press 


81.81 kgs x 30 reps 1set

81.81 kgs  x 25 reps 1set

122.72 kgs  x 25 reps 1set

163.63 kgs  x 25 reps 1set

300 kgs x 6 reps 2 sets

300 kgs x 7 reps 3 sets

322. 72 kgs  x 6 reps 1 set

Barbell  Bench Press 

61.36 kgs  x 7  reps 3 sets

84.09 kgs  x 2 reps 5 set

T Bar Rows 

40.09 kgs  x 10 reps 3 sets

61.36 kgs x 5 reps 1 set

That’s it. Great week. Remember to come back to my blog to follow my journey. Please subscribe to my YouTube channel and support me. 

Saturday, February 24, 2018

Natural Body Transformation Week 1 Day 3

Let's look at what I did on my day 3 of my Natural body transformation journey, so far its been good and I want all of you to follow me as I do it all natural but I mean I don't even take supplements. Subscribe to my blog and email notifications. 

Knowing you’re watching is forcing me to stay focused. Failure is not an option. I feel my body changing, but I also feel my mind changing, adapting to the new stresses I’m putting on my body. I am a peaceful person, but a killer instinct is setting in, and like before, I will channel this instinct into my lifting. I will get big, I will get ripped, I will do it naturally.



 I want you guys to follow this routine and let me know how it's working for you ask me any fitness related questions and let's build a arm of fellow fitness enthusiasts and band of Brothers who love to lift and stay fit and healthy. 

Before I get side tracked here is what I did on day 3 food and diet details coming very soon. 

Squat, Deadlift  & Triceps 


Barbell squat 


61.36 kgs  x 8  reps 2 sets

84.09 kgs  x 3 reps 4 sets

Deadlift 

61.36 kgs x 8 reps 2 sets

102.27 kgs  x 4 reps 2 sets

125 kgs x 4 reps 2 sets

143.18 kgs x 2 reps 2 sets

Triceps Extensions 


31.81 kgs x 17 reps 2 sets

36.36 kgs  x 17 reps 2 sets

40.09 kgs  x 12 reps 2 sets

45.45 kgs  x 7 reps 2 sets

I am doing pretty well at this point I believe this workout is not only going to set the tone for future weeks of transformation but also provide a good base to estimate the results and progress in coming weeks. 

That’s it. For today Great week. Remember to come back to my blog to follow my journey. Please subscribe to my YouTube channel and support me. 

Tuesday, February 20, 2018

Natural Body Transformation Report Week 1 Day 2

In this blog post I like to discuss where I started from on day I share some pics below to monitor progress.  Many people claim to be Natural and share progress pictures where you see drastic changes. body transformation done in a natural way is the best way because the changes will last longer and you don't need any enhancers.Subscribe to my blog Rockhard Physique as I share my journey. 








As far as diet is concerned I am on a low carb, high protein and moderate fat. But it's ending up with me over eating carb. It takes time to hit the macros on point let's not forget it's not a day or two's journey it's gonna be a 12 to 16 weeks of transformation. I plan to build muscle while getting as lean as possible. 

I am sharing my day two workout. Here is what I did.


Chest & Biceps 



Dumbbell bench press 


45.45 kg  x 20  reps 2 sets

59.09 kg  x 12 reps 1 set

68.18 kg x 12 reps 1 set

85 kg x 6 reps 2 sets

85 kg  x 2 reps 2 sets



Decline bench press 


61.36 kg  x 10 reps 3 sets

70.45 kg  x 6 reps 1 set



Machine hammer strength press 


54 kg  x 12 reps 1 set

64 kg x 7 reps 1 set

68 kg  x 5 reps 1 set



Barbell Curls


43.18 kg  x 7 reps 4 sets



Dumbbell hammer Curls 


22.72 kg  x 7 reps 2 sets


That’s it. Great week. Thanks all my readers from around the world Ukraine, Russia, USA, India and United kingdom. Remember to come back to my blog to follow my journey. 

Please subscribe to my YouTube channel and support me. 


Monday, February 19, 2018

Natural Body Transformation Report Week 1


I am on my Natural body transformation journey follow me as I do it all natural buy thst I mean I don't even take supplements.

I have always wondered how real are these body transformation and body transformation challenges. Well one of the best ways to find out is to do it yourself. 



I will be sharing my workout routines, diet and my findings and struggle. Let's kick off the the blog post with my day one workout. Here is what I did.

SHOULDERS & TRIS

Seated dumbbell shoulder press

45.45 kgs  x 14  reps 3 sets

54.54 kgs x 10 reps 2 sets

I’ve always been naturally strong on this exercise. 

Machine Shoulder press 

50 kgs x 10 reps 2 sets

Dumbell lateral raises 

31.81 kgs  x 7 reps 2 sets

Dumbell front raises 

31.81 kgs  x 10 reps 2 sets

Triceps cable press down 

45.45 kgs  x 14 reps 2 sets

59. 09 kgs  x 10 reps 2 sets

90.9 kgs  x 3 reps 2 sets

Close grip barbell bench press 

61.36 kgs  x 10 reps 1 sets

61.36 kgs x 6 reps 2 sets

That’s it. Great week. Remember to come back to my blog to follow my journey. Please subscribe to my YouTube channel and support me. 

Thursday, February 8, 2018

How to Lose 7 to 8kgs of weight in 90 days


There are many ways to lose a lot of weight fast. However, most of them will make you hungry and unsatisfied. Most weight loss program more than what they can deliver, thus resulting in demotivation. First and far most one should think whether losing 7 to 8kgs in 90 worth the health risk it may cause? Are they prepared for the grind that one needs to see results and survive till the end?
You need to have iron willpower, if not hunger will cause you to give up on these plans quickly.

The plan outlined here will:

Reduce your appetite significantly. Make you lose weight quickly, without hunger.

Improve your metabolic health at the same time.

Have a great workout plan, it's very important to train hard and not just relay in diet.

Avoid crash diet or any other forms of fad diet.

Cut sugar and junk food from your diet and make sure you hit your macros goal.

Here is a video which will help you and explaining how to lose weight fast properly. Please subscribe to my YouTube channel.


How to build Massive chest

How to Build a Massive Chest ? well i have the answer. yup you are on the right track to finding golden cheat sheet to build big chest muscles fast. Chest workout is one of the best and taxing workouts of them all.

Building great chest isn't rocket science but needs lot of dedication and hard work like any other body part. Whether you want to build massive chest at home or build big chest muscles in the gym
barbell bench press is one of the staple exercises to build huge chest and intensity is the key.



If you want to build big chest muscles fast We can also use reverse grip decline bench press along with inclined barbell bench press to vary the routine.

The 4 must –do exercises for building huge chest , which I suggest to vary one’s routine are as follows:

Inclined Bench Press     5 Sets of 6 – 8 Reps

Reverse Grip Decline Bench Press      4 Sets of 6 Reps

Dumbbell Fly’s        4 Sets of 6 Reps

Machine Fly’s     5 Sets of 6 – 8 Reps


Please Like, Comment and Subscribe. I would love to know your feedback on the topic.

Yoel Romero vs. Luke Rockhold

Yoel Romero vs. Luke Rockhold is a very interesting fight and will be one of the best fights in ufc 221 fight card. Yoel Romero is an amazing wrestler and has knockout power in both hands. Check out my fight predictions for UFC 221 and subscribe to my YouTube channel.