At Home Barbell Only Chest Workout

Today on Natural Bodybuilding without Supplements Episode 3, I do at home barbell only chest workout with barbell bench press. If you have followed me and my natural bodybuilding life style and journey you would know I follow HEAVY DUTY TRAINING method with High intensity exercises. Created by ARTHUR JONES and refined by Mike Mentzer who wrote numerous articles did seminars and trained lot of clients. He completed in Mr Olympia and mr. Universe, he was a legend in the sport of bodybuilding.

Do we really need Supplements to build muscle ? This is the question I get asked the most.I want to this transformation and get in best shape I can be in and prove it's not mandatory to take supplements, it's just a personal choice. I believe in adding whole some foods in one's diet and workout diligently and hard. In course of this transformation I will increase intensity level and you will see me putting mow lot of muscle and be in good physical condition. subscribe to my YouTube channel.

Natural Body Transformation Report 2022 Week 1 Day 2

Natural Body Transformation Report 2022 has officially begun. The last Transformation was a great success and i lost lots of fat and maintained a good body with more of dieting and exercising. How is it different this time you may ask. Well, last year and the year prior it was more focused on getting a lean physique now it's more of getting a hurclean physique with more focus on health and wellbeing.

People who follow my blog and youtube channel already know that i Don't take any suppliments or steroids. I try to get to the best version of myself. People often believe these are the only route, however there is a healthier way and that's what I am exponentially exploring now.

For today's workout i did kettlebell cleans and Turkish get ups. I used a 32 kg Kettlebell to do exercise. I believe kettlebells are the only of best training tools to hit the market. They are versitle and very productive. I am yet to start some serious Trianing, however day 2 had been productive. Here is a short except from my day 2 training.

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Natural body transformation Day 1

Today I am starting my natural body transformation series day 1. I trained chest and triceps. chest has been one of my strongest body part but off lately I have not trained it at all. Hence I started day 1 with chest and triceps.

Typically I use to train in a commercial gym but now I have made a conscious decision to set up a home gym and train over here. I stay in Udupi now and let me tell you i have been loving my stay so far. This series is going to be not only training at home in a home gym but also natural body transformation no supplement and protein powder.

Here is my workout for today

Flat dumbbell bench press 4x10

Flat dumbbell Flys 4x10

Triceps dips using a bench 4X7 to 10

Triceps dumbbell skull crusher 4x10

Please subscribe to my youtube channel for the video format of the series and drop a like and comment on the YouTube channel and I will reply.

32 kg kettlebell clean and press Workout

I have fallen in love with kettlebell training not only because its compact and versatile but also its a great tool to have in your home gym.

Here I demonstrate Clean and press with a 32 kg kettlebell. I used a decathlon 24 kg kettlebell for almost a year before progressing to the 32 kg kettlebell.Can i call my physique a kettlebell physique? yes and no. Kettlebell workout is complementary to muscle and strength building at the same time helps with fat loss.

32 kg Kettlebell Cleans

I have been on a quest to get fit and get muscular right from my teens to into my late 30s. I have trained from body weight training to bodybuilding, to powerlifting and finally kettlebell training.

All of these forms of training have their own flavour and benifits. I loved them all and used them all to my advantage. Now let's talk about kettlebell. Like any other form of training kettlebell is a tool but a great peace of equipment. It has numerous benifits but to answer to your question is it the ultimate training equipment? I would say yes and no simply because it's very subjective.

By subjective I mean it depends on your goals is it that you want speed and explosive power with toned physique or you want a bodybuilder kind of physique?. If you want a bodybuilder kind of physique then you have to bodybuild. But what i recommend is add kettlebell training to your regime. May be like a cardio day or if you progressively get better and stronger at it then it will build over muscle as well.

You would believe how i was humbled by a 24 kg Kettlebell i couldn't even clean it in the beginning not even a partial clean. The way it shifts weight and puts stress on your body is very different from how it happens in bodybuilding weight training. With bodybuilding it's more of training and building muscle more of Static moments where as with kettlebell it's very dynamic and has lots of benifits. Now after a year of training i switched to a 32 kg Kettlebell. 

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Untill next time train hard and stay strong.

Push Workout Plan

Today I want discuss about push workout, now for a newbie it might sound Greek and Latin. well matter of fact it's a great routine for a newbie or an intermediate to add to their workout schedule. It will save time and will produce great gains.So here me out.

Before you follow my routine do subscribe to my YouTube channel as well.

Now that you have subscribed to my YouTube channel, you will have access to ton of information on diet,  workout routine and bodybuilding history as well as some of travel videos. 

Lets deep dive on what push workout routine  or a plan actually is. You perform all pushing exercises  like bench press, shoulder press, triceps  skull crushes or French press as they call it. You add all these exercises  to cover or hit muscles like chest,  shoulders and triceps. One workout and 3 body parts trained in one session. Do an adequate number of sets and reps  depending on your goals and level of training and adjust the weights lifted accordingly.

Now let's look at the benefits of push workout:

1. Easy programming 

2. Time saving 

3. Covers multiple muscles in one session 

4. Develops stamina with strength.

5. Very basic yet rewarding 

Follow  my routine  as outlined in the video If you wish to and love to answer your question.

Alternating Kettlebell Press

 I always have loved kettlebell and Kettlebell workouts. They are quick and efficient, get the job done and builds tremendous stamina and good deal of strength. Now, strength part is relative to weight used. I have a 24 kg kettlebell from domoys sold by decathlon. They make a pretty good kettlebells. Finding heavier one's is a challenge. Probably have to shop from kettlebell king.

Alternate Kettlebell shoulder press is a great exercise for shoulders. I usually pick them up and crank up as many as I can. I have noticed one great thing about Kettlebell is the carry over or kettlebell exercise strength to other regular exercise is at higher degree. Try doing 4-5 sets of reps and progressively increase the rep and tempo to add change and to make gains.

Try this exercise and make great shoulder gains.

Big Leg Workout

If you want to build mass then you have to start with lower body. That's the way to go build legs like tree trunk. Whether it's boxing, mma or bodybuilding you need good set of big and strong set of quads. Specially in martial arts since power is generated from ground. To build great set of quads you had to compund exercise along with leg extension and leg press. Having great upper body is good but having strong and dense quads is important. Some of the best exercises are barbell Squat, leg extension, front squat and rominan deadlift.

SQUAT Everyday Day 1: Squatting and Calve Raises

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.

Fat to Fit | Transformation Men India | Ep4

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. 

Please follow my series and comment and share. 

#weightloss #fattofit #Heavydutytraining #arthurjones

Best Budget Flat Bench for Home Workout Set up | Indian Home Gym Set up

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.

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Natural Body Transformation 2021 Week 1 Day 2 Chest Day

 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.

Day 2 Workout

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.

Squat Day 1 Body Transformation Home Workout Episode 1

Body Transformation Home workout series is a reality documentary drama of my body transformation. This is episode 1 of my journey on a quest to get fit and shed fat. I have just started my weight training after a semi layoff from weight training. This a curtain raiser, I shall say was day 1 of my training. This is a very short video what I call a YouTube shorts video, here I squatted 100kgs for 2 reps. I trained as my fast workout because it’s the challenging and also lagging body part. This series is more than a workout video it's a journey of daily rigors of my life and the environment I live in. Even though it's a trend to tagged it as a vlog in real essence it much more than that hence I call it a documentary.

This video is an excerpt from leg day. I did 3 working sets and 4-5 warm sets. Rep range on a working set is 5/7 and reps on warm up sets I do 12. I live in India, most of the gyms are closed so setting up a home gym was very beneficial for me. I have free weights no machines. I am big believer in training with high intensity method which was introduced by Arthur Jones and popularized by Mike Mentzer “Mr. Heavy Duty” and Dorian Yates who has been Mr. Olympia numerous times. I have many videos on HIT (high intensity training method) on my YouTube channel. Please go through the playlist. 

Please comment on my transformation series and subscribe to my YouTube channel. See you in the new episode.

Happy weekend.