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.
What’s the first thing you notice when you see a Bruce lee
movie? His unbelievable martial art skills and his amazing speed the other important
thing you notice is his Aesthetic physique. It’s my tribute to the man who was a
perfect combination of body and soul a legendary martial artist and renowned
philosopher. Whenever I hear or think of muscularity first name that pops up in
my mind is “Bruce lee”, he was lean, razor–sharp cuts, dense muscle not to the
degree of professional bodybuilders but chiseled and well defined muscles.
His work ethic and single minded focus was second to none,
he had that perfectionist mind set which made him a legend. He was not
genetically gift with great genetics unlike our professional body builders; he
built his awesome physique with sheer hard work and dedication. Just standing
five feet and seven and a half inches tall and weighed around 126 to 145
pounds, he turned his body into an ultimate weapon which not only looked
awesome but was also very strong and powerful.
Bruce’s interest in weight training mainly grew as part of
martial arts training. He was a renaissance’s man; he had achieved the
muscularity, definition and proportion to the same degree as that of body
builders of today. Bruce’s main focus was towards strength and speed, the
chiseled and ripped to the bone physique was byproduct of his intense training.
His body was graceful and tremendously functional; he would leap eight feet in
the air to kick out a light bulb in one of his movies. He would demonstrate one
inch punch which could generate so much of power that it would send the person
on the receiving end flying in the air. Bruce was a pound for pound fighter ,
his reflexes were so quick that he had to slow down for his movies, so as to
capture his punches and kicks on screen, man he was lightening quick. He termed
his approach towards physical training as “the art of expressing the human
body”. He demonstrated extreme flexibility, lighting quick reflexes, grace and
colossal power. He didn’t believe in being huge or big but believed in being
capable of converting one’s strength efficiently and quickly. Bruce had a well-proportioned physique, but
his best body part was his abs, it is said that he loved to work his abs and
forearms.
Some of Bruce’s feats of strength are he could perform one
hand push-ups or thumbs only push –ups. He was able to support a 125-pound
barbell at arm length right in front of him, mind you he weighted between 126
to 145 pounds. How can we forget his one inch punch? That would send the
opponent flying in air. He could side kick 300 pound heavy bag slapping against
the ceiling. Lee was always on the look out to train his muscles in new and
unique ways to stimulate more muscle fibers; he had a huge collection of books
ranging from bodybuilding to philosophy in his personal library.
Below is lee’s workout program:
Clean & press 2 sets – 8 reps
Squats 2 sets – 12 reps
Bench press 2 sets – 6 reps
Pullovers 2 sets – 8 reps
Good mornings 2 sets – 8 reps
Barbell curls 2 sets - 8 reps
Bruce was well ahead of his time, be in terms of fitness or
nutrition, he was a great martial artist and a wonderful human being. He can
also be termed as first one who introduced MMA (mixed martial arts) in way
because he didn’t not believe or limit himself to one style of fighting. I would like to conclude this article with
one of his quotes on martial arts and fitness, he said “if you’re talking about
combat- as it is – well then, baby you’d better train every part of your body!”
It’s an age old debate as to whether one should use free
weight or machines to build good physique. You may ask what workout machines I
should use to start bodybuilding. My answer is simple “what every equipment you
can find in your gym”. I am an old
school bodybuilder and like to use free weights more often than the machines. However
you pretty much need machines too! Your
weight training or strength training should always be the combination of both
free weights and machines. Let’s also look at it from a beginner’s stand point,
why would a beginner use machines to build muscles rather than free weights, dumbbells
and barbells? I think the answer is a no brainer firstly it’s safe and doesn’t need
much of understanding of the form unlike a bench press, squat or a deadlift. Secondly
every gym nowadays has lot of machines to train and build muscle.
Let me give you my opinion on the topic based on my
experience. Nothing beats training with free weights, if you want to build a
strong foundation and solid physique you need to train relentlessly with
weights and less of machines. I would say 80% of one’s training should be with
free weights and rest with machines. Machines do have their place in training,
but they do have to take the back seat.
Physiques like Arnold Schwarzenegger, Franco columbu, Sergio
Olivia all emulate powerful physique which comes from training hardcore with
free weights. One cannot achieve that strong looking physique without training
with free weights. You got to do barbell rows, dead-lifts, barbell curls,
squats, bench press, shoulder press and overhead press there is absolutely no
substitute for these exercises. If you do use machines as an alternative for
these exercises than you can never have that strong and powerful physique.
Do train with free weights and less of machines and see the
results and the difference physique.
Please subscribe to my YouTube channel and shoot me any
questions you have related to strength training, bodybuilding and diet.
I am sure you are tired of having skinny legs or have faced
issue with bring up your legs to match your upper body. If this is what has
been bothering you then you are at the right place to fix it. When I say build
massive legs in minutes, don’t get me wrong I am not promising your legs are going
to look like big ramy’s legs. It takes years and years of training to get
massive legs. What I want you to
understand is by following what I am going to say you surely will be on track
to get your legs huge and defined.
Firstly let’s look at why do we need big and strong legs. Why
is the quad strength so important I ask? Many people give their legs a weak
workout at best or skip over them completely in favor of training their arms or
chest. This mistake of not training legs not only takes away from strength but
also ruins the overall flow of the body. Training legs help pack on lean mass
it also helps keep of fat. It’s a known Fact that when you do a heavy, intense
leg workout, your growth hormone spikes.
I have always loved challenges and nothing challenges you in
the gym then doing heavy set of squats both back and front squat. So my number
one exercise is back squat followed by heavy high rep leg press. Here are two
videos demonstrating the same. Do both variation of squats with a rep range not
less than 10 and throw in a set of 4 to begin with for 3 weeks and then
increase the sets.
I also suggest adding in leg extension and some hamstring
work. I will detail the each sub muscle in legs in my future article.
Please subscribe to my YouTube channel and shoot me any
questions you have related to strength training, bodybuilding and diet.
Kevin Levrone 2017 in India, in
this part 4 of Kevin Levrone interview he shares the tricks and trade of
achieving paper thin skin for bodybuilding contest.
Paper thin skin can be a vital
factor in winning and losing a bodybuilding show. whether you are ripped to
shreds or jacked and tanned, if you plan to get on a bodybuilding stage you
need to have paper thin skin to ready show how defined your muscles are!
Having Low Body fat levels
One of the keys to achieving
paper thin skin in bodybuilding is to have low body fat levels especially closer
to the bodybuilding shows. The standard levels of body fat for a competitor on a
bodybuilding stage is around 5-6% if you really want to make an impact in the
show.
Diuretics
Diuretics are most commonly used
in getting the water out of the body so that have grainy and vascular look.
Diuretics are used to get ripped and aids in getting paper thin skin and thus
gives you more defined look.
Water and Sodium manipulation.
One must manipulate water and
sodium to avoid the body from holding water and sodium, which can give you that
watery look and thus takes way the details and sharpness of the physique.
This is a Part 2 of Kevin
Levrone 2017 India Tour and in this episode Kevin Levrone Discusses Real reason
for his comeback and how he has been preparing for Arnold classics 2018. He is
here in India to promote levrone signature series.
He was looking big and ripped
and looked like he can still go one competing for 5 more years. Now kevin
levrone is one of the best bodybuilders in the world and is blessed with great
genetics listen to his thoughts on training diet and nutrition.Please do subscribe to my YouTube channel and
the blog to enjoy the future episodes.
Kevin Levrone 2017 India Tour
has been a delight to Kevin levrone fans specially his Indian fans. I had the
opportunity of being part of it and experiencing great seminar. I have been a
fan of Kevin levrone is he won the Night of champions. There was no social
media back then, No Facebook, no Instagram and no YouTube.
It was a surreal experience
meeting a legend and a role model for the first time. Kevin is a great champion
and a gentleman, he treats his fans with great respect and inspires them with
his words and action. I had a great opportunity to talk to him in length and
touching various topics right from night of champions to Arnold classics, his
diet and training Routine.
The audience also had some good
question and Kevin was very happy to answer them and was a good earning
experience. This article has the first part of the miniseries I will be
releasing from the seminar. Here is the part One of the seminar, where Kevin
talks about his training routine and teaches how different body types can train
to get the optimal results. Please do subscribe to my YouTube channel and the
blog to enjoy the future episodes.
I often get asked by new bee’s
in the gym lot of questions on diet, training and supplementation. One of the
question which a student of mine asked was “How to gain mass in your arm” well
I said bloody train them hard and train them heavy Boy!
He was in awe for moment and
said is it all that it takes build huge arms? I said yes, hell yeah. Let me
tell you my story or rather my experience of training arms more specifically
building biceps. My biceps have always responded to heavy training and more
importantly to barbell curls. Cheating is even better when it comes to arm
training. Here is a video where I demonstrate the raw biceps training workout
which will hit every muscle fiber I your arm. Please do subscribe to my channel
to get more training and dieting tips.
