Getting jacked like a rock climber

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. 

How many push ups a day should 18 year old do to get good physique

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. 

Fat to Fit 24 7

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. 

My Natural Body Transformation from Fat to Fit : Goals for 2018

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. 

What is the Best way to build muscle

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.

High Protein Diet - How much protein do I need?

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. 

Skrawny2Brawny Challenge Accepted

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.

My Natural Transformation Fat to Fit: How to Increase Bench Press

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. 

My Natural Transformation Fat to Fit : My Most Productive Routine

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. 

My Transformation from Fat to Fit – Heavy Duty Leg Workout

I am on my journey on a quest to get fit and shed fat. As explained in the previous episodes I have just started my weight training after my accident and haven’t trained in last 5 months.

In this week’s episode I start my prep to get in shape with HEAVY DUTY LEG WORKOUT This is continuation of my fat to fit transformation series. Here I am going to explore more on training methodology of HIT Mike menzter heavy duty training or Dorian Yates style of training. Of course Arthur Jones started it all and Mike menzter continued and contributed to this training system. Dorian Yates followed and improvised based on his needs.

Follow my journey as I break down this training system and track my progress and experience on heavy duty training system. This is fat to fit India, the workout took me less than 40 minutes, there two exercises which I did and haven't added in the video. 

Exercises used :
Leg press
Leg extension 
Hamstring curls
Smith machine lunges
Machine calf raises

2-3 warm up sets  1 working set to failure (I didn't go to failure but close to failure)

People often complain heavy duty or HIT does work and boy I will tell you, it does work very well. Another thing people complain about HIT is it leads to injury, well it does if you don’t tech well and train properly with full concentration. Subscribe to my YouTube channel click on the bell icon.

Natural Body Transformation Week 1 Day 4

Energy is up I feel I am growing stronger and an upbeat feeling as I march on to day 4 of my Natural body transformation. I have wrote numerous articles on this blog but this series is very close to me as this not only a experiment but also a challenging journey that I am going to embark.

As I close in on week one I shall start sharing  progress pictures not on a weekly basis but might be more frequent than ghat. Subscribe to my blog as I share my journey. Thanks for the support you have given me and so many visitors following my journey.

As I have always said it's not only about me it's about us. We are all part of this transformation. People are not only following the transformation journey but also doing the workouts with by following the workout routine. Please do shoot questions so that I can share my experience and gratitude.

I am sharing my day four workout. Here is what I did.

Legs, Back and Chest

Leg Press 

81.81 kgs x 30 reps 1set

81.81 kgs  x 25 reps 1set

122.72 kgs  x 25 reps 1set

163.63 kgs  x 25 reps 1set

300 kgs x 6 reps 2 sets

300 kgs x 7 reps 3 sets

322. 72 kgs  x 6 reps 1 set

Barbell  Bench Press 

61.36 kgs  x 7  reps 3 sets

84.09 kgs  x 2 reps 5 set

T Bar Rows 

40.09 kgs  x 10 reps 3 sets

61.36 kgs x 5 reps 1 set

That’s it. Great week. Remember to come back to my blog to follow my journey. Please subscribe to my YouTube channel and support me. 

Natural Body Transformation Week 1 Day 3

Let's look at what I did on my day 3 of my Natural body transformation journey, so far its been good and I want all of you to follow me as I do it all natural but I mean I don't even take supplements. Subscribe to my blog and email notifications. 

Knowing you’re watching is forcing me to stay focused. Failure is not an option. I feel my body changing, but I also feel my mind changing, adapting to the new stresses I’m putting on my body. I am a peaceful person, but a killer instinct is setting in, and like before, I will channel this instinct into my lifting. I will get big, I will get ripped, I will do it naturally.

 I want you guys to follow this routine and let me know how it's working for you ask me any fitness related questions and let's build a arm of fellow fitness enthusiasts and band of Brothers who love to lift and stay fit and healthy. 

Before I get side tracked here is what I did on day 3 food and diet details coming very soon. 

Squat, Deadlift  & Triceps 

Barbell squat 

61.36 kgs  x 8  reps 2 sets

84.09 kgs  x 3 reps 4 sets

Deadlift 

61.36 kgs x 8 reps 2 sets

102.27 kgs  x 4 reps 2 sets

125 kgs x 4 reps 2 sets

143.18 kgs x 2 reps 2 sets

Triceps Extensions 

31.81 kgs x 17 reps 2 sets

36.36 kgs  x 17 reps 2 sets

40.09 kgs  x 12 reps 2 sets

45.45 kgs  x 7 reps 2 sets

I am doing pretty well at this point I believe this workout is not only going to set the tone for future weeks of transformation but also provide a good base to estimate the results and progress in coming weeks. 

That’s it. For today Great week. Remember to come back to my blog to follow my journey. Please subscribe to my YouTube channel and support me. 

Natural Body Transformation Report Week 1 Day 2

In this blog post I like to discuss where I started from on day I share some pics below to monitor 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 enhancers.Subscribe to my blog Rockhard Physique as I share my journey. 

As far as diet is concerned I am on a low carb, high protein and moderate fat. But it's ending up with me over eating carb. 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. 

I am sharing my day two workout. Here is what I did.

Chest & Biceps 

Dumbbell bench press 

45.45 kg  x 20  reps 2 sets

59.09 kg  x 12 reps 1 set

68.18 kg x 12 reps 1 set

85 kg x 6 reps 2 sets

85 kg  x 2 reps 2 sets

Decline bench press 

61.36 kg  x 10 reps 3 sets

70.45 kg  x 6 reps 1 set

Machine hammer strength press 

54 kg  x 12 reps 1 set

64 kg x 7 reps 1 set

68 kg  x 5 reps 1 set

Barbell Curls

43.18 kg  x 7 reps 4 sets

Dumbbell hammer Curls 

22.72 kg  x 7 reps 2 sets


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.