UFC 230 is what's up tomorrow and I think it will be a interesting fight to watch between Cormier vs Lewis. Lewis has great punching power and Cormier has amazing wrestling which helped him very well in his mma matches.
In this new video I breakdown Cormier vs Lewis, I think it's interesting and an upset can be on the horizon. If Derek wins then it's going to heavy weight division again. Enjoy the video and subscribe to the channel.
Fat to Fit transformation is on full swing with my new Leg workout for massive legs. This leg workout has helped me build mass and asthetics. Whether you want to build strong legs or massive quads to go on stage follow this leg workout routine.
You need to have strong legs to display a powerful physique. Whether you want to play sport or get on a bodybuilding show you gotta have quads and boy o boy work on front Squat to build those huge wheels. In this workout video you will see my leg routine that will stimulate every muscle fiber in your leg.
It's the leg workout and specially the squat that separates men from boys. Leg press, squat are staple to build huge legs.
My Transformation from Fat to Fit series is something I have been doing to get in shape and share my journey. Do me a favor and subscribe to my YouTube channel and support me.
Heya hope you all are having a great weekend. I haven't been able to train often but have made sure I workout at least twice a week. I am a big believer in high intensity training and not a big fan of dieting.
Two days a week is optimal training for maintenance and 3 to 4 days of workout is perfect for building great muscle mass. I will come up with new series on my YouTube channel and I am currently working on my new fitness book.
Natural Body Transformation - Fat to Fit is series where I will document my natural body transformation journey week by week. Share my exercise routine, diet to get lean and shed fat while retaining muscle mass.
This episode showcases all my back workout so far and how well my body is responding to high intensity training routines. Over all what I can say is body transformations does not happen very quick as they like to portray. There is no magic pill or diet and workout routine which can make you look like a cover model. Every thing has time and limitations.
Back is what makes or breaks a compition or shall I say how impressive your physique will appear. Strong back muscles are sign of strength and vitality, building a huge strong back is far more important than having a six pack. Back also ties in all the other muscle groups like chest and arms as they become secondary muscles when you Train back. Have been receiving lot of questions on training routine and diet. I will make more videos detailing diet and cut out the bullshit of things that don't work. Please follow my instagram @prathap_umesh
I am here not only to share my journey but also to help you in your quest to get strong and healthy. I don't ask anything in return nor am I selling you anything. Do fitness has become business and marketing unlike the earlier days where it was a interesting self learning and development journey.
Please follow this blog and my YouTube channel that's all I ask for not in return but to build a channel where we share our knowledge, experience, struggle, failures and strategies.
Here is my workout :
T- bar rows 4x10
Barbell rows 4x10
Seated cable rows 3x10
Lat pull down 5x10
Barbell shrugs 3x8
As you already know I am firm believer in intensity and not high volume, heavy duty style.
Natural Body Transformation episode 5 - Come with me if you want to lift
Natural Indian Body Transformation - Fat to Fit is series where I will document my natural body transformation journey week by week. Share my exercise routine, diet to get lean and shed fat while retaining muscle mass.
Do you want to build a strong physique which is asthetic without any use of Anabolics then come with me if you want to lift. I am big advocate of building a physique naturally and focusing only on your goals and training not bothering about others or Naysayers. In this episode you will see me doing all my workouts mixed kind of training montage.
I am here not only to share my journey but also to help you in your quest to get strong and healthy. I don't ask anything in return nor am I selling you anything. Do fitness has become business and marketing unlike the earlier days where it was a interesting self learning and development journey.
Please follow this blog and my YouTube channel that's all I ask for not in return but to build a channel where we share our knowledge, experience, struggle, failures and strategies.
Here is my workout :
As you already know I am firm believer in intensity and not high volume, heavy duty style.
This article is a tribute to bodybuilding great Mike Mentzer. Mike Mentzer was a legendary bodybuilder from Golden era of bodybuilding. He was the guy who found HIT training style, Mike menzter training and workouts were legendary.
He had a phenomenal physique and was the right fit for golden era aesthetics. He found Heavy duty training or High intensity training. Mike menzter was a bodybuilder, businessman, author, writer and a true legend.
He said "Man, is an indivisible entity, an integrated unit of mind and body." Thus, his books contain as much philosophy as they do bodybuilding information. He emphasized the need to maintain perfectly strict form, move the weights in a slow and controlled manner, work the muscles to complete failure (positive and negative), and avoid overtraining.
Mentzer took the bodybuilding concepts developed by Arthur Jones and attempted
to perfect them. Through years of study, observation, knowledge of stress physiology. Arthur jones was one of the biggest influences for his new theories, we Arthur was a genius and a fascinating character. He was millionaire who was a true alpha.
High-Intensity Training the Mike Mentzer Way was Mentzer's final work. In it, he detailed the principles of high intensity weight training.
Have you ever wondered how the heck this rock climbers are jacked and ripped. They sport great abs, pecs and muscular arms. Their physique is very detailed and show ready, legs is a different story. I was always intrigued by rock climbing in general, it's hell of difficult and is far more challenging than it looks be it indoor climbing or outdoor rock climbing.
I tried my hand for the first time and here is how I did!
The thing is I did it after a arm workout, so they were sore as hell. Now that's not a excuse but rock climbing is very demanding on your overall body but predominantly on your back, shoulders and arms. Boy was I in for a surprise the amount of effort it took, but I kind of fell in love with it now. Those of you interested in my arm workout here is what I did!
I plan to continue on indoor rock climbing atleast twice a week and see how good I can become at it. I feel rock climbing can be a great tool to get in shape quickly and efficiently. I am beginner at the moment but will progress rapidly. How do I know, we I am damn confident about it. Do give it a try folks and let me know how do like it.
Push ups are an excellent exercise to build great chest. I recommend first find out how many push ups can you do at a stretch be it 15, 25, 30 or 45. Then try doing at least 20 push ups in each set and do 5 to 6 sets.
Once you have accomplished that try doing more sets say 8 to 9 gradually over period of time as you build strength and become stronger. Then on increase reps in sets say to 30 and cut down on sets. Usually higher the reps better because it's a body weight exercise. over a period of 3 months you should see some good results.
Hope this was useful, for more update on training routines, Training videos and dieting strategies please subscribe to my channel.
I have always been a fitness finatic, I wondered in search of perfect workout program to shed fat and get ripped. You have so many diets be it keto diet, intermittent fasting, war on carbs and the list goes on and on. Tried and researched training programs after training programs boy I as tired.
I am sure most of you have had similar experience initially when you started, luckily for me I found what works for me and what doesn't early on in my life. I was always fascinated by bodybuilding and getting really strong was of prime importance to me. I thought it would give me superhero feeling, well it does in some ways. It builds your confidence and teaches discipline and most importantly setting goals and accomplishing them.
It's also during this time, when I was experimenting with workout routines I found what works for natural bodybuilders or shall I say people who love to lift weights. That finding was a eye opener, also Mike Mentzer was one of great influence in my study of bodybuilding science. Mike menzter not only had a herculean physique but also was a great mind. I don't know how many of you know that one need not workout 6 days a week and 2 hours a day to have a powerful shredded physique. The rest and recuperation places a very vital role in weight training and becoming stronger. Unlike the popular belief that more is better, I say apt is better.
In this blog post I like to discuss how my journey has been so far the ups and downs of being on a transformation journey. You can read through my older blogposts to follow the journey from day 1. 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.
Well, staying motivated thoughout the entire journey is the key and at the same time it can be extremely challenging. For me being on the strict diet is difficult not only because of the daily regors of life but also when you are a working professional it becomes very difficult to manage meal timing and meal frequency. I am on a low carb, high protein and moderate fat. But it's ending up with me over eating carb, which is always the case when you're working and don't have lot of food choices to hit your macros.
Here in the below video I discuss about my goals, which I intend to achieve by December 2018.
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.
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.
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.
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.
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.
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.
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.
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.
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.
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.
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.
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 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 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.
BroSplit Vs. full body workout which is better form of
training and which builds more muscle? I go with full body workout rather than
bro split why you may ask? Here is the answer if you want your muscle to grow
you need to stimulate your muscle and more you stimulate the bigger muscles you
grow.
When on a full body workout routine you train major body
parts like back, chest and legs 3 times per week sometimes more. Thus this
frequency and using compound moments like bench press, deadlift and squats will
beat your body up and yield great results.
When on a full body workout routine you end up expanding
more energy compared to brosplit. More energy
you burn more calories you burn. Training biceps and triceps on a separate day
is no match for exercises like bench press, squat and deadlifts. Here is a
video detailing how each form of training routine impacts our body and yield result.
Please share, subscribe and like the video. I would love to
hear your feedback and point of view on this topic.
