I will be squatting everyday from today to build my leg strength using bodybuilding, Olympic weightlifting and power lifting techniques. But most importantly I want to build my quad training program by squatting every day.
I believe in deep squatting. The deeper the squat, the greater the power output. Because squatting deeper requires more work from the muscles—particularly those of the posterior chain (calves, hamstrings and glutes).
Olympic lifters specially Bulgarian lifters practiced this squatting everyday and found amazing benefits from it. Their intensity was on a different level, mine is no where near the intensity and volume they train. But I want to build up that intensity day by day. Do follow my journey and subscribe to my YouTube channel and this Blog.
Transformation from Fat to fit is a series where I transform my body from fat to fit using High intensity training is one of the best methods to put on quality muscle mass and definition, if not the best. It was found by Arthur Jones who experimented with this form of training with top bodybuilders of the era. He was the inventor of the Nautilus; many well know bodybuilders trained under his guidance like Casey Viator, mike Mentzer and Ray Mentzer. It was Mike Mentzer who popularized this form of training and added his own observation to the HIT theory and perfected it. Mike advocated and trained his clients no more than 7-9 sets per workout and further reduced the training by reducing the number days trained per week; 3 days per week sometimes even less depending on the gains. Mike advocated HIT training a lot and held many seminars and shot training videos. The man who took the HIT method to the top and revolutionized the sport of bodybuilding was Dorian Yates. 6 consecutive times Mr. Olympia and a big follower of HIT method.
The principle of this training method was that one should train brief, infrequent and with all intensity. It was believed that training with high intensity and to a point where it would create muscular failure momentarily yielded great gains and results. Since its intensity which is the key in this form of training, the training volume and duration of training is very brief compared to traditional volume training where one performs numerous sets and repetitions with low intensity. We all know that training stimulates muscle growth by recruiting new muscle fibers but rest and nutrition is what makes them grow. Adequate rest has to be provided for the body to heal and grow and endure the taxing from next intense workout. Hence a great emphasis is placed on rest and recuperation.
My Transformation progress has been really good it’s been a fat loss and muscle building journey. I currently weigh 69.2 kg I have lost over 6 kg since I started now, I am doing this body Transformation videos in reverse order and to understand you have to follow the body transformation and weight loss series on my YouTube channel. I have detailed in the video about my training split, what I eat and what’s my meal frequency.
Build a home gym is one of the best move I have made and has worked well for me. I can workout anytime of the day whether its raining or sunny doesn’t matter. Biggest factor is I save time and money, because if I were to work out in a commercial gym wouldn’t be possible. Some people believe investing in home gym is unnecessary and futile, but I found it otherwise.
My new addition to my home gym is a flat bench which is made of solid steel. Home gyms in India are rare. If you are looking for budget bench for home gym set up here is my review of flat bench, I purchased recently for my HOME GYM WORKOUT. I found this to be best budget home gym equipment and best for a home gym set up. It cost me 2200 rupees. I have test it I have bench 100 kgs no wobbling and it's very well built. The bench looks sturdy and is an asset to home gym. This is a big asset to my home gym.
In this blog post I would like to discuss how and why am I starting a body transformation. This will be a series of blog post with some pics and videos from my Youtube channel to monitor and document the body transformation 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 anabolics or steroids. Subscribe to my blog as I share my journey.
I would like to say that transformation i did back in 2019 was awesome and i saw great results also found variables i could change to get better results. I follow high intensity training like thw Arthur Jones and mike mentzer advocated. I believe i volume training also gets you results but not as well as that HIIT. Now once you start training intensity is the key and thats the most important factor people missout on while trying to workout with HIIT Method. I tailor and create my workout and use HIIT according.
As far as diet is concerned I am on a low carbs on most days and typically fast 2 days of the week for 16/19 hours on those two days. I dont follow a high protein diet as it can tax your kidneys and overall its not feasible to do it on a regular basis with busy schedule. moderate fat will be something consistent. 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.
Chest
Barbell bench press
45.45 kgs x 20 reps 4 sets Warm up
70 kgs x 5 reps 2set
Dumbell Flys
22 kgs x 10 reps 3 set
It's been a good couple of days of training so far. It's a long and hard journey both physically and mentally. But that's the beauty of any challenge you take up, remember to follow my blog and follow my journey. See you in the next article.
