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.
