Chennai Strength Kings
Sunday, January 22, 2012
4 Keys to Unleashing the Beast Within
Before we get to the actual post... We'll learn and reinforce some basics, shall we?
Gaining muscle is called hypertrophy. How do we make that happen? We must cause concentric muscle failiure.Only proper form, range of motion when practiced during a work out session will ensure concentric muscular failiure, thereby leading to maximum hypertrophy.
In other words, form / technique and adequate range of motion - positive & eccentric is a prerequisite to get your dream physique. That's how I would advice any body to train. Get a basic 3 or 4 day split and start training slowly. Another point that is not emphasized enough is you must stick to a routine and be consistent.
Now on to the post, with so much information and so many options / opinions, people tend to forget the basics. The aim here is to stick to the basics, while still getting results, with a simple but steady plan.
What are the 4 common keys that differentiate a normal guy (like you) and an actor, (like Surya) or an athlete who has a Great physique and consistently maintains it?
1) Goal(s) - You need to have a goal, training with weights is only a means to an end. So dig in deep and define your goal before you start working out.
2) Personal Trainer - You can see the best results only with personal attention and motivation, and the technical know-how from a person, who has done it, sweated, toiled and bled in the gym. Alternately, if you're the self-made type, then get yourself motivated consistently.
3) Proper Nutrition / Recovery - Get your facts on nutrition right... Learn about how to eat, what to eat, what proportions to use. You can not discount the time needed to rest and recover from your workouts.
4) Synergistic Workout Plan - Last but not least, you must get a customized work out plan to fit your goal(s). If you choose a random workout or a split routine used by a body builder (who is advanced, then you are discounting a lot of factors here).
Bonus - Take action - Sitting on your butt won't help, hit the gym and work out hard... Work out with heart. Like I always tell people, fitness is not a 3 month / 6 month crash diet or workout stretch. It is a life style, if you want to be fit all through your life, eat healthy and work out consistently.
No Pain, No Gain... And without brawn, you can't hustle ! ;)
Gaining muscle is called hypertrophy. How do we make that happen? We must cause concentric muscle failiure.Only proper form, range of motion when practiced during a work out session will ensure concentric muscular failiure, thereby leading to maximum hypertrophy.
In other words, form / technique and adequate range of motion - positive & eccentric is a prerequisite to get your dream physique. That's how I would advice any body to train. Get a basic 3 or 4 day split and start training slowly. Another point that is not emphasized enough is you must stick to a routine and be consistent.
Now on to the post, with so much information and so many options / opinions, people tend to forget the basics. The aim here is to stick to the basics, while still getting results, with a simple but steady plan.
What are the 4 common keys that differentiate a normal guy (like you) and an actor, (like Surya) or an athlete who has a Great physique and consistently maintains it?
1) Goal(s) - You need to have a goal, training with weights is only a means to an end. So dig in deep and define your goal before you start working out.
2) Personal Trainer - You can see the best results only with personal attention and motivation, and the technical know-how from a person, who has done it, sweated, toiled and bled in the gym. Alternately, if you're the self-made type, then get yourself motivated consistently.
3) Proper Nutrition / Recovery - Get your facts on nutrition right... Learn about how to eat, what to eat, what proportions to use. You can not discount the time needed to rest and recover from your workouts.
4) Synergistic Workout Plan - Last but not least, you must get a customized work out plan to fit your goal(s). If you choose a random workout or a split routine used by a body builder (who is advanced, then you are discounting a lot of factors here).
Bonus - Take action - Sitting on your butt won't help, hit the gym and work out hard... Work out with heart. Like I always tell people, fitness is not a 3 month / 6 month crash diet or workout stretch. It is a life style, if you want to be fit all through your life, eat healthy and work out consistently.
No Pain, No Gain... And without brawn, you can't hustle ! ;)
Labels: 4 Keys, Adage, BB, Body Building, Chennai, Kings, Strength, the beast, Unleash
¶ 10:34 PM 0 Comments
Wednesday, January 18, 2012
Creatine Monohydrate (Creatine)
Creatine is a nitrogenous organic acid that occurs naturally in vertebrates and helps to supply energy to all cells in the body, primarily muscle. This is achieved by increasing the formation of Adenosine triphosphate (ATP). Creatine was identified in 1832 when Michel Eugène Chevreul discovered it as a component of skeletal muscle, which he later named creatine after the Greek word for meat, κρέας (kreas).
Extensive research over the last decade has shown that oral creatine supplementation at a rate of 5 to 20 grams per day appears to be very safe and largely devoid of adverse side-effects, while at the same time effectively improving the physiological response to resistance exercise, increasing the maximal force production of muscles in both men and women.
How to Consume Creatine Monohydrate (a.k.a Pure Creatine)
Take 20g pre workout - 30 to 45 minutes prior
Drink 5 or 6 litres of water
Drinking water will loosen your joints and strengthen your bones.
You won't have any un-necessary pain post work out, even if you work hard.
Creatine is NOT the supplement for size, rather it's a supplement for INCREASING POWER.
For size you must eat 40/40/20 split - Carbs, Protein, Healthy fat
Loading phase is 20g - pre workout
For the first 5 days (not 7!)
Maintenance phase is 5g, every day - in one dose - until the supplement bottle is over
In summary, you will load 100g creatine in the first 5 days. Use the 200g to maintain - adequate in take of the same.
The 300g bottle of ON / Prolab creatine should last 45 days - if you consume, correctly
Drink creatine with "water" or "grape" juice (any citric juice)
Both should be "room temperature" - without ice and sugar.
Mix vigorously in the shaker for a few minutes :)
NOTE: I am not associated with Optimum Nutrition / Prolab - but I have used their products with satisfactory results.
Creatine is known to have side effects, on Asthmatic / Brochitis patients. Please take the above advise with a grain of salt... If you have an existing medical condition such as Bronchitis, Asthma or any other Breathing / Heart / Kidney based conditions - Consult your physician before working out and before using a supplement.
Extensive research over the last decade has shown that oral creatine supplementation at a rate of 5 to 20 grams per day appears to be very safe and largely devoid of adverse side-effects, while at the same time effectively improving the physiological response to resistance exercise, increasing the maximal force production of muscles in both men and women.
How to Consume Creatine Monohydrate (a.k.a Pure Creatine)
Take 20g pre workout - 30 to 45 minutes prior
Drink 5 or 6 litres of water
Drinking water will loosen your joints and strengthen your bones.
You won't have any un-necessary pain post work out, even if you work hard.
Creatine is NOT the supplement for size, rather it's a supplement for INCREASING POWER.
For size you must eat 40/40/20 split - Carbs, Protein, Healthy fat
Loading phase is 20g - pre workout
For the first 5 days (not 7!)
Maintenance phase is 5g, every day - in one dose - until the supplement bottle is over
In summary, you will load 100g creatine in the first 5 days. Use the 200g to maintain - adequate in take of the same.
The 300g bottle of ON / Prolab creatine should last 45 days - if you consume, correctly
Drink creatine with "water" or "grape" juice (any citric juice)
Both should be "room temperature" - without ice and sugar.
Mix vigorously in the shaker for a few minutes :)
NOTE: I am not associated with Optimum Nutrition / Prolab - but I have used their products with satisfactory results.
Creatine is known to have side effects, on Asthmatic / Brochitis patients. Please take the above advise with a grain of salt... If you have an existing medical condition such as Bronchitis, Asthma or any other Breathing / Heart / Kidney based conditions - Consult your physician before working out and before using a supplement.
Labels: BB, Body Building, Chennai, Creatine, Kings, Supplement
¶ 9:19 PM 0 Comments
