Bodybuilding, Diets, Supplements, Exercise, Review

Biceps Workout by Victor Martinez

noreply@blogger.com (REENASHWINA) — Wed, 11 Jun 2008 23:32:00 +0000

Sleeping 8 Hours Is a Must

noreply@blogger.com (REENASHWINA) — Sat, 07 Jun 2008 23:04:00 +0000

If you come to fitness or bodybuilding, rest is the most important tool for us to reach our goal. Whatever your goal; building muscles, lose fat, keep fit, bulking up, etc. If you workout properly and take expensive supplements and lack of sleep, you still cannot grow or meet your goal.

The most important process in fitness is recovery and that can be done without any disruption during sleep. So, getting at least 8 hours sleep is necessary to build up muscles or bulking up. The body unable to repair trained muscles and you will lack of focus and strength on next day workout if you lack of sleep.

So, go and buy some extra pillows, get some good comforter, if still not enough, hug your wife or girlfriends, turn on the air condition to 16 degree Celsius and sleep well for tomorrow’s battle.

Back Training by Victor Martinez

noreply@blogger.com (REENASHWINA) — Tue, 03 Jun 2008 22:53:00 +0000

Holding up 5 Seconds Rules the Muscles

noreply@blogger.com (REENASHWINA) — Sat, 31 May 2008 22:42:00 +0000

The main goal of any exercise you do is to make it sore and push a lot blood rush to the particular area. Blood rush will bring more nutrients and oxygen to the training area that helps to give energy and recover.

For example, when you do extension; heavy contraction happens when your leg is straight. Once you’re in straight position, hold up for 5 seconds max (possible at least 3 seconds) and slowly bring it down. Repeat these steps. I’m sure you can’t do more than 8 reps.

You will feel quads are hotter and your brain will feel like going mad. This is what I call 5 seconds rules. Once you manage to apply these steps in all your exercise heavy exercise patterns, I’m sure you will not regret from the results you get in very short period of time.

The best is to keep max 4 sets for each muscles using 5 seconds rule. Other sets perform as normal. Otherwise, you might over train, which is not so good also.

Shoulder Workout by Victor Martinez

noreply@blogger.com (REENASHWINA) — Tue, 27 May 2008 22:27:00 +0000

Newton’s Law Applied in Bodybuilding

noreply@blogger.com (REENASHWINA) — Sat, 24 May 2008 22:00:00 +0000

Newton thought us every action has the equal reaction force. So, when you hitting hard in any workout, your muscles are reacting equally as hard as you train. Just look at it this way:

1. If you lift low weight, the pain is low. Lower chemical and muscle contraction happens contributes to lower growth range.

2. If you life heavy, the pain is greater. Higher chemical reactions and muscle contraction happening around the muscle groups you are training that contributes to higher rate of growth range.

Next time, hitting the gym, try to remember our Newton’s law and apply it on dumbbells and plates. I’m not so sure you will gain, but definitely if Newton alive, he would be so proud.

Chest Workout by Victor Martinez

noreply@blogger.com (REENASHWINA) — Wed, 21 May 2008 20:57:00 +0000

Mr. Olymplia 2008 Results

noreply@blogger.com (REENASHWINA) — Sun, 18 May 2008 20:36:00 +0000

Below is the results of Mr. Olympia 2007.

Place	Name	Country	RD 1+2	RD 3	RD 4	Total
1	Jay Cutler	USA	14	8	6	28
2	Victor Martinez	Dominican Republic	16	7	9	32
3	Dexter Jackson	USA	30	16	16	62
4	Ronnie Coleman	USA	48	21	20	89
5	Dennis Wolf	Germany	50	25	25	100
6	Melvin Anthony	USA	48	29	30	107
7	Silvio Samuel	Spain	76	37		113
8	Gustava Badell	Puerto Rico	76	42		118
9	Johnnie Jackson	USA	92	47		139
10	David Henry	USA	98	46		144
11	Ronnie Rockel	Germany	110	57		167
12	Darrem Charles	Trinidad	140	57		197
13	Hidetada Yamagishi	Japan	130	71		201
14	Toney Freeman	USA	138	67		205
15	Will Harris	USA	140	68		208
16	Mark Dugdale	USA	160			160
16	Sergey Shelestov	Russia	160			160
16	Quincy Taylor	USA	160			160
16	Bill Wilmore	USA	160			160
16	Eddie Abbew	United Kingdom	160			160
16	Vince Taylor	USA	160			160
16	Markus Ruhl	Germany	160			160
16	Francisco Bautista	Spain	160			160
16	Marcus Haley	USA	160			160

Jay won Vic at 4 points difference basis. Do you think that he can do that again? During these 2 years, Victor gain more popularity compared to Jay. If you go to any bodybuilding forum, youtube, etc, I'm sure you must heard his name more than anyone in this field. My bet is Vic to be a winner.

I'm sure Victor Martinez will give close fight to the Muscletech crown owner Jay Cutler. Looks like Muscletech need to attract their close competitors like Victor Martinez and Dennis Wolf in their lab test white rat list. Not sure MHP, BSN and Nutrex willing to let go theirs.

Tricep Workout by Victor Martinez

noreply@blogger.com (REENASHWINA) — Thu, 15 May 2008 20:12:00 +0000

T-Shirt Saying

noreply@blogger.com (REENASHWINA) — Mon, 12 May 2008 19:44:00 +0000

Kick Ass T-Shirt saying!

1. Go freakin heavy, or go freakin home!

2. Lift heavy. Life is too short to live small.

3. Up the dose, lift the most!

4. If the bar ain't bendin, then you're just pretending!

5. Shut up and squat!

6. Bench Press; 300 Club

7. 100% Steroids Free

8. Never strong enough

9. Seeing You Just Move Out Of The Way For Me... Priceless.

10. This Shirts Not Too Small, I'm Just BIG

11. Friends Don't Let Friends LIFT LIGHT

12. Size Matters

13. Eat, Sleep, Lift...Repeat

14. It's not polite to stare

15. Do you poop harder than benching?

16. Lift harder, or die trying.

Arnold Humor

noreply@blogger.com (REENASHWINA) — Fri, 09 May 2008 19:22:00 +0000

Leg Workout by Victor Martinez

noreply@blogger.com (REENASHWINA) — Tue, 06 May 2008 19:09:00 +0000

Take note that the first 2.15mins is for quads and thereafter is for hams.

How to stay hydrated during exercise?

noreply@blogger.com (REENASHWINA) — Sat, 03 May 2008 18:38:00 +0000

Most of us sweat out a lot during exercise. We lost huge amount of our body liquid during our work out time. Drinking enough water is the most important thing to do while exercising especially during warmer months. The weather condition could make us more dehydrated during exercise session.

When exercising, our body heats up in working muscles causes our body’s temperature rising. Drinking water is a cooling device for your body during this session. Our body sweats out as evaporation from our skin to help us maintain lower body temperature. This is why we all sweat when exercise.

To keep our self hydrated during workout, make sure to drink a few sips of water every ten minutes during workout. This may sound like we are drinking a lot of water for some people, but it is that important to keep our body hydrated. If few sips is still more, you can lower it more but take every 5 minutes once.

Separate Quads and Hams Workout

noreply@blogger.com (REENASHWINA) — Wed, 30 Apr 2008 18:14:00 +0000

Usually we tend to train legs in one day. Leg is the half of our total body that supports the whole body. Leg is very important asset for a bodybuilder. Most of the time, legs will be ignored by casual gym goers and don’t do any exercise for their legs at all. Some does, but took one day to workout their leg. It is not right to give only one day of exercise and cram quads, hams and calves in one day workout.

Usually, when we done doing quads workout (let’s say 4 workouts with 4 sets each, that is the total of 16 sets for quads). I’m sure you barely can stand after 16 sets of exercise, plus if you do heavy sets or high reps it will be worse. So, can you concentrate on the other closer muscle group hams after about 5 minutes rest? I bet you can’t do that. Most of the professional bodybuilders will split their workout into two sessions per day. They train quads in the morning and hams in evening, or vise versa.

So, don’t follow any professional bodybuilders schedule if you cannot spend that much time in the gym. It is wise to separate quads a day and hams another day. Train your calves every 3 days once with your forearms. Calves and forearms muscles can be trained on the same day. So, don’t mess up your leg day with calves too.

Russian Robot Bodybuilder

noreply@blogger.com (REENASHWINA) — Tue, 29 Apr 2008 02:55:00 +0000

Feed Your Body with Carbs and Lose Weight

noreply@blogger.com (REENASHWINA) — Fri, 25 Apr 2008 02:51:00 +0000

Everyone thinks that carbohydrate will make us grow bigger and will lead to obesity. Take one point in mind, carbs is the only source of instant energy your body could get to operate. Your heart is pumping; you need energy to move your muscles and work. Of all, you need energy to keep your body always warm at 36 degree temperature. Do you know how much energy is needed to do all this work?

Carbs is important energy source to our body. So, for those who are looking for carb blockers, low carb protein shakes, or takes minimal carb per day, think again. Are you getting enough fuel to run your body’s chemical processes? I’m not again to the idea of carbs can gain you weight. It is true to some point. I mean, if you take more than your body need, it will turn into fat as a reserved energy in your body. As it continues, you will gain weight and obese.

Try to take limited or enough amounts of carbs per day. Plus, not all carbs are bad for you. Try to take complex carbohydrates that rich in whole-grain and fiber that will keep you full for longer period of time. Plus, complex carbs also helps you to eat less and lose more. Complete your carbs intake with fruits, vegetables and whole grains in your diet.

Are you taking too much supplements pills?

noreply@blogger.com (REENASHWINA) — Tue, 22 Apr 2008 02:47:00 +0000

Supplements works as supplement not main dish to support your body. Everyone needs to understand this point. Don’t assume that if you take 1,000mg of Vitamin C per day is sufficient for your whole day supplement need. Or, taking some protein shakes with 200 grams of protein will build bigger muscles.

These supplements help you to reach your body’s daily necessary target, not you main diet. It means to complement your diet, not work as a substitute for the food you don’t eat. Experts even recommended that don’t take more than one multi-vitamin pill a day.

So, next time when you go for supplement shopping, don’t listen to the sexy and cute sales girl that is trying their best to improve their monthly sales commissions. Listen to your doctor, pharmacist, nutritionist, or some qualified health expert to select proper supplements for your body.

Powerful Biceps Workout

noreply@blogger.com (REENASHWINA) — Fri, 18 Apr 2008 10:33:00 +0000

Decline Dumbbell Flys

noreply@blogger.com (REENASHWINA) — Tue, 15 Apr 2008 10:22:00 +0000

Usually fly exercise link to isolation type. It is common to do incline and flat bench dumbbell fly. No one have really concentrate to do their lower chest muscle group. This is simple. It is what type of chest appearance you want it to look like.

Yes, if you don't do decline bench press at all then your chest might look like spoon shape compared to those who do it may look like box type. So, it is depends on the individual to do decline chest workout. For me, I prefer box type of chest. Not spoon shape. So, I tried decline dumbbell fly. It is exactly the same type of fly exercise only your bench position declined 30 - 45 degrees.

Alternatively, you can do with cable fly too instead of dumbbell.

How to carry heavy dumbbell without support?

noreply@blogger.com (REENASHWINA) — Sat, 12 Apr 2008 10:26:00 +0000

Either you want to do shoulder dumbbell press or incline chest press, you need to lift heavy to grow big. Usually we will ask the gym instructor or friends nearby to lift it for us. How to do it professionally without asking anybody's help?

It is easy trick.

1. You need place the dumbbells near your foot and sit on the bench.

2. Carry each dumbbell and place it on your 90 degree bent thigh.

3. Bring forward close one thigh to your chest while try to hold it with your hands. Repeat it with the other thigh.

You're done now. This method usually used by professional bodybuilders who have their female companion as a supporting partner with them like Jay Cutler.

Choosing Your Goal

noreply@blogger.com (REENASHWINA) — Thu, 10 Apr 2008 09:59:00 +0000

During off-season, most of the bodybuilders will go for mass and size type of exercise. Below is the description of these type of exercise. Just before 6 months to 8 months any targeted competition, these bodybuilders will start their cutting exercise which involves lower weight, higher reps and lot's of isolation type of exercises. Below is some of the explanations.

1. Mass
- Take high calorie intake each day
- Do exercise with heavy weight and below 8 reps each set.
- Taking at least 1.5g to 2g protein per pound body weight.
- During this time, weight gainer type of protein is recommended not low carb protein is not recommended.

2. Cuts
- Lower calorie intake each day
- Taking at least 1.5g to 2g protein per pound body weight.
- Exercise with lower weights and higher reps ( 8 - 15 reps each set)
- Low carb protein is highly recommended during this period.
- An addition fat burner will be a plus point during this period.
- Take minimal oil, fat, cholesterol, carbs and sugar during this period.

Explosive Chest Workout

noreply@blogger.com (REENASHWINA) — Tue, 08 Apr 2008 09:57:00 +0000

Don't do the same exercise everyday

noreply@blogger.com (REENASHWINA) — Sat, 05 Apr 2008 07:59:00 +0000

If you go to gym everyday and do the same workout for each of your muscle. For example, if you today is your chest workout and you already have schedule training to follow as below:

1. Incline Bench press
2. Flat bench press
3. Flat bench Dumbbell fly
4. Cable crossovers
5. Dumbbell Pullover
6. Incline dumbbell press

This looks kind of good exercise to me and if I were you I will tend to keep it in my schedule every time I hit my chest in gym. Maybe, it will give some difference in few weeks time or months. But, how long your chest will change and improve if you consistently do the same exercise?

Always remember this point:

IF YOU NEVER CHANGE YOUR EXERCISE, YOUR BODY WILL NEVER CHANGE TOO!

So, try to change your exercise. There are 100's of chest exercise available, you can try other exercise for few weeks or change the order of your exercise each time. Anything you do, you need to change the way you hurt your muscles to send signal for new growth.

Gym Belt Is A Must

noreply@blogger.com (REENASHWINA) — Wed, 02 Apr 2008 13:31:00 +0000

Do you wear belt during your gym workouts? I'm not talking about that Polo or John Master or Crocodile belt... This is weight lifting padded belt. Either nylon based or leather based (i prefer leather - makes us looks like a hardcore trainer), belt is a must when you workout in the gym.

I'm not talking about rowing, cycling, treadmill or crunching... This is for heavy goers or someone who wants to build muscle. Belt is the only support kit that you have to support your lower back (high risk area in gym and prone to injuries). Try to get at least 4 inches or better 6 inches wide belt for your back support.

Also, don't pink the belt without contour or soft cushion placed in the middle of the belt. This provides better support to your back.

Always wear tight. If you want to wear a belt, make sure it is as tight as possible. This give lesser space when you exhale and the belt keep close to your back for support. So, make sure, tight it up to the max.

I'm an addict to Schick brand. Maybe, I'm a big fan of Muscletech brand and Jay Cutler too. He stands as model for Schick brand. I am using Schick 6" Leather Contour Belt (Brown Color) for more than a year now. It is still feel like new.

Whenever I buy a product, if it is expensive, I know there must be some reason for it. I would like to try for second attempt and experience the differences between the normal made and the expensive made. Every time, I got the same answer; I'm paying for the quality and results.

Weight Gainer Secret

noreply@blogger.com (REENASHWINA) — Mon, 31 Mar 2008 07:29:00 +0000

There are 2 type of body,

1. Easy gainer
You don't have to eat a lot, but your weight will always maintain or goes up. It is hard for you to keep your weight at one level or lowering it. This type of individual called as easy gainer. I'm personally in this category. So, you need to take serious note on what you consume everyday. Take only healthy and high nutritional diet. Some people thinks easy gainers are gifted. But, for high fat individuals its a curse.

2. Hard gainer
No matter what you eat or how many calories you take, your body weight maintains at the same weight and it is almost impossible to gain weight even 2 lbs in one month. If you don;t take high calorie food, then you tend to lose your weight easily. This is hardgainer category. A lot of people thinks it as curse, but for womens, it is a gift.

Let me share with you one formula that a few of my friends used and gained about 8 lbs in just 4 weeks.

2slice formula:

By taking 2 slice of bread (120 calories) with a cup of milk or any beverages (low sugar or zero sugar 220 calories) every 2 hours once, can increase your body weight tremendously. Take note that this is not included in your breakfast, lunch, tea time or dinner meal schedule. This is 2slice formula. A total of 340 - 400 calories each time.

For example, If you take your breakfast at 8am, then at 10am take your first 2slice formula. 12pm your lunch, then at 2pm is your 2slice formula. 4pm is your tea time and 6pm is your 2 slice formula. 8pm is your dinner then 10pm is your 2slice formula. Have you noticed that you have already take 8 meals during 14 hours. Below is in clearer picture.

8 a.m - Breakfast
10 a.m - 2slice formula
12 p.m - Lunch
2 p.m - 2slice formula
4 p.m - Tea time
6 p.m - 2slice formula
8 p.m - Dinner
10 p.m - 2 slice formula
12 a.m - Take slow release protein (40 - 60 grams time release protein with milk before bedtime)

Let me know if you still cannot gain 4kg in 4 weeks if you follow the above schedule.

This works best for active gym goers individuals so that you don't turn up this carbs into fat.