Fitness industry has always been growing and is a multi-million industry. Out of all the equipments or tools that came out of this industry the one I love and the one to humble me down was kettlebell.
Kettlebells are not new, they have been there since ages. But it's popularity grow from a decade. It's a great tool to get fit be it to build muscle or cardiovascular strength.
I use kettlebells regularly in my training and see great results and ample benifits.
Here i did a workout compromising of both upper and lower body. A total body workout.
Heavy Dumbbell cleans or heavy Dumbbell snatch are excellent of you are trying to build quality muscle with amazing strength. I always use these exercises to build not only raw strength but raw power. Typical cleans are done on barbell or a kettlebell. But for beginners and people who have no experience handling weight on barbell or heavy kettlebell are great choice. What about experienced lifters you may say. Well, it helps with fixing muscle imbalances. That's great way to take care of one's asthetics.
The dumbbell clean can be performed with one hand at a time depending on your choice and comfort. Please watch the video for demonstration.
Mace has been for a long time and way before all the fancy gym equipments or even bare minimum dumbbells and Barbells. 1000 years ago Indian wrestlers and soliders used gada or mace as part of strength training. These fantastic tool help build core strength, flexibility and functional strength.
The mace or gada can weigh up to 15kgs and is one hell of workout.
A 6 day split workout is a routine where you train you entire body by splitting them into 6 days with combination of different muscle groups. You can train chest and triceps back and biceps and so forth.
Taking only one day of rest. I believe it's very less productive and taxing on body of natural lifters and recovery is the key to muscle building. Here is a what I do to get great gains and it works well for me based on my recovery. I train my entire body two times a week. So only 2 days of workout.
Yes, one get ripped at 50 but needs lot of dedication and deligency. Right from workout routine to diet plan.
So many people who have trained naturally all throughout life have maintained fair bit of muscle. Getting jacked as you age requires more knowledge and dedication than in your 20s and 30s. I believe one should train high intensity and low volume and low frequency in order to gain muscle and maintain good joint health.
I am back to share my training I did on my day 2 of Heavy Duty Training Gaining Muscle mass Bodybuilding.
I was so sore from my day 1 workout, I can't believe I would love it so much. It was an amazing workout and Doms set in after 24 hours of my workout. anyways I believe am gonna gain lot of muscle mass by the end of this transformation. The pump I got was incredible and just waiting for my 3rd workout of the transformation. so this the workout I did on 12 Jul 2022.
Day 2 Workout 2
muscles Trained
Legs
Chest
Triceps
I did overall 23 sets for entire session.
This is a blog post from Day 1 of heavy duty training Gaining Muscle mass and Bodybuilding Transformation naturally. Day 1 I took some pictures so as to compare my progress at the end. I will start posting my diet along with the workouts as and when i film it.This blog will have a detailed journal of my progess and road blocks.
I have trained high volume and low volume, but i felt i grew on low volume training and my body responds well to low or mordate volume. I have never detailed all aspects ofy training completely. If log training i wouldn't capture diet oe visa versa, but this time i intend to it all and share my progress and thesis.
here are some of the pictures of me after 2 days of rest after my fist workout.
I chose mike mentzer's heavy duty training program to see hownmy body responds. I must tell you I was great workout and I am sore like hell frok past two days. I suspect most of it might be due to me not working out for more than 2 months. As I do my second workout I will be able to shed more light in to it.
Right now enjoying DOMS lol.
Here is a article link to DOMS.
here is the workout i did on my day one of workout.
I am often asked by newbies in the gym Why do our muscles get sore after a workout? and what are the best recovery tips? I try to simplify it and say rest and recuperate well from your workout. This is called DOMS I.e, delayed onset muscle soreness. This particularly happens in newbie because they are new to training and it's a new stimulas.
It's seen the soreness is set in after a day or two and may be there for 3/4 days.
I can say based on my personal experience that I get sore now even after so many years of training under my belt. However, not after every workout but after some of workouts. I train Heavy duty training and H.I.T high intensity training and I do get sore.
Now how do we heal the soreness?
Rest well
Do proper warm up
massage
Get adequate sleep.
Fat to Fit Natural Bodybuilding without supplements is a new series on my youtube channel.I shall share my diet, training routine and progress. I have always been a Big fan of Mike Mentzer and I believe in his training methods.
Can we Build Muscles without supplements you may ask, I say yes.
Like Arthur Jones, mike Mentzer, Casey viator and Dorian Yates I love the heavy duty training methods. I believe if you are able to create the intensity to stimulate the muscle growth then high volume is not necessary.The uniqueness of this series is I train without any supplements and train at home so it eliminates machines and its all about free weights. Thats where it deviates from mike Mentzer routine since machines are involved more in his routine, like the Nautilus machines.
This is Episode 1 od my Training. Please comment and share your feedback
This is heavy duty training for naturals and natural bodybuilding. I am a big fan of Mike Mentzer and this heavy duty training is Mike Mentzer Inspired not the same routine or rep range but the tempo and intensity is the same. I have been busy more so than ever, but my passion always remains fitness and bodybuilding. No matter how busy I am, I always make time and plan my training method and program or training routine. The core of my training Philosophy remains the same, it heavy duty workouts and high intensity training.
It's been 10 days since my last workout and I fell sick for few days and that was very painful and took time to get back to workout. Naturally the style and intensity with which I train demands more days of rest and recuperation. yes,definitely not 10 days but would have been 3 to 4 days for sure. After all I trained legs last time and coincidentally I start with legs again. People who are busy and train on a tight schedule should try it. I have decided to document the whole journey and share the results of heavy duty workouts.
There have been many experiments like the Colorado experiment where Arthur Jones, Casey vietor were involved and got great results but it was not far from controversy. Here I train in modest of place and with bare minimum training tools be dumbells or barbells or weight plates.an
I certainly would like you to join my journey and comment, share and follow my blog.
Till next time, good bye.
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.
