Well if you are reading it then it’s one of the two cases,
either you want to know what you are doing wrong or you want to get in shape as
it’s time for new year resolution. Are you on a weight training and diet plan? Is
it working out for you? Are you reaching your goals? If the answer is no may be
not sure then you are at the right stop, I am here to help you.
Lifting weights doing little bit of cardio tracking macros
based on some random diet plan are all ok but if you want to really build an
ideal physique a beautiful and strong male body which exuberates confidence and
power, it’s a different ball game all together.
Some have broad shoulders, some have big legs but fitting it
all together and balancing it is the true form of aesthetics. How often do you train,
how well do you recover and how good do you eat are very important question
which tell you a lot about your current physical health and fitness level in
general. Let me drop some hints perfect
male body meets ‘The golden ratio’. You need have the x- shape; well you may
ask what the heck that is? Let me answer, it’s to have broad shoulders, a
narrow waist, and strong, well-developed calves.
This is a preview article for the new series of articles
which I am going to write and teach how to achieve the golden ratio. Do subscribe
to my YouTube channel and follow my fitness journey.
The German Giant Markus Ruhl is an ifbb pro bodybuilder and
had a great physique. He had the widest shoulder width in bodybuilding and he
was a sight to watch. Markus began
training at the age of 18 following a doctor's recommendation after sustaining
a knee injury while playing soccer. At 120 lb., Rühl began training hard six
days a week until deciding to compete on a professional level five years later.
He had amazing size and was competing at body weight of over 300 pounds yet he
was in great shape for that kind of size.
He had freaky body parts like arms and chest, his biceps
peak was amazing and could be easily considered of the best in the bodybuilding
industry.
I often get asked what the best Protein Source is for Indian
Diet. Well the answer is neither complex nor very simple; there are varieties
of food from which you can get the desired macros. What matters are your food
choice and your goal, that’s the most important aspect one needs to focus on.
I am a Non-vegetarian and I like to get my protein from
chicken and fish. Chicken and fish are one of the best sources of protein as
they have low fat and great protein. I love eggs and I like to eat whole eggs rather
than just egg whites.
When it comes to vegetarian source of protein I like paneer,
tofu and cheese but I like to stay away from those foods and use them sparingly
in my diet. You can get protein from milk products and soya, here in this video
I explain that in details.
Please subscribe to my YouTube channel for more videos on
exercise and diet.
Have you heard the bodybuilding community saying contests
are won from the back! Well hell o yeah, a strong, think and wide back is
always appealing and has stood the test of time with its functional
capabilities. Now you may ask how I can get thick and wide back. What are the
best exercises build a massive back? Well you are at the right place to find
out how.
Before I proceed with sharing my two cent on how to build
big and thick back muscles, let’s examine how the back muscle is build.The four muscles that make up the bulk of the back, and that
we want to focus on developing, are the
Trapezius
Rhomboids
Latissimus dorsi
Erector spinae.
I have always trained heavy and hard, I am big believer in
HIT training method followed by the legends like mike mentzer, Dorian Yates. High
Intensity training is what gets you big and shredded. It’s one of the unique
ways yet very simple to follow workout program. The beauty of it lies in its
simplicity and is highly effective, its time efficient and easy to follow. It’s
followed and developed by mike mentzer to Dorian Yates. I have created a
playlist with touching these topics along with Playlist containing top rated
videos from my channel. Click on the image below which will take you to the
playlist.
Now coming back to my best exercises to build big and thick
back are as Follows:
Deadlifts 5 sets of 5 Reps
Barbell Rows 5 sets of 5 Reps
Lats pull down alternating close and wide grip 3 Sets Of
8-14 Reps
Pull Ups to Failure
Add his to your back training workout routine and you will
see lot changes in a month.
Shoulder muscles can be a very stubborn body part for some
despite hard training sessions and constant effort. Be very diligent in choosing
best shoulder exercises and best shoulder workout. Some don’t see the results
they would like to see on them otherwise. My followers and subscribers ask me what’s the
best shoulder workout for mass; well I have good news for you iron lovers. Try
these 5 exercises and you will see your shoulders responding to workouts in no
time! I recommend this exercise as Must Do Exercises for Massive Shoulders.
As we all know our shoulder has three sides to it the front,
rear, and side. Hitting all the heads to get the broad shoulders or frame you has
always wanted and what exercise to use. My shoulders have always grown very
well and they respond quickly to heavy training and lot of pressing movement be
it dumbbell seated shoulder press or barbell press. Some people’s shoulders
take little more effort and time to respond and grow. Begin your shoulder workout
routine with some heavy over- head presses. This can be done standing or
seated, overhead presses. Building crazy strength by bringing your triceps,
upper pecs and even your abs into play to help you move more weight fast and in
a very efficient manner. Your goal
should always be to get a beefier delts.
5 Exercises for Massive Shoulders is something which has
helped me to make lot of gains and make my shoulder muscles respond with great
development. Shoulder muscles have 3 heads which are front, rear and side, I
recommend always do the compound movement first which hits every fiber in your
shoulder muscle and gives you that great foundation with mass. This is how I
learned how to build shoulder mass.
Clean and press, military press are some of the best
compound exercises which you can start your shoulder workout with and make sure
you go heavy on them without compromising the form. I suggest do 5 sets and no
more keep the rep range around 7-10 and you will definitely feel the intensity
and over a period of time great results. Shoulders as we know makes a big
impact; consider you hitting a back double biceps pose and a greatly developed
shoulder will make a big difference between an average pose and a great pose.
The wider your shoulders are the beautiful your frame looks
and when your side delts are huge they make your arms appears more defined and
ripped. Hit lateral raises one Arm or both arms at the same time to hit those
side delts.
Do these 5 exercises
in the same order and rep range and your shoulders will start responding in no
time.
Barbell Clean and Press 5 sets of 7 Reps
Dumbbell Press 5 sets of 7 Reps
One Arm Lateral Raises
5 sets of 10 Reps
Arnold Press 5 sets of 10 Reps.
Barbell Shrugs 5 sets of 6-8 Reps
Try these exercises and start saving money for a bigger
sports jacket, because in sometime you will not be able to fit into one you
already have!
This weekend Alistair overeem will be fighting the predator Francis
Ngannou who is on a 9 fight winning streak. There will be lot of fireworks in
this fight as both have dynamite in their hands. Alistair Overeem is a
decorated kick boxing and MMA Legend who has had numerous big time fights and
has seen it all.
Now what does Francis Ngannou bring to the table in ufc 218
which promises to be a great card and put fans on the edge, especially the heavy
weight fight. Alistair overeem is known as the demolition man, The Reem which
is also an online documentary of Alistair overeem‘s life and fighting journey. Fan
look out for demolition man vs. the predator.
Here are my predictions on the Alistair overeem Vs. Francis
Ngannou Ufc 218 fight.
