Chennai Strength Kings
Friday, December 13, 2013
Flat abdomen, Fat Loss & Other Buzz words
People really like to over complicate fat loss and they always look for shortcuts. They're using big words and fancy equations that, quite frankly are unnecessary. I'll uncomplicate the big words and tell you 2 magic words for fat loss... Watch closely, "Eat Less".
Yes. Simple, but not easy. Same as fat loss and muscle gain, 33% Eating, 33% Working Out, 33% Sleeping and 1% error / relaxation. That's all you have to do. Just eat less... you want to prove me wrong? Try it !
Nobody gets fat eating 10x their bodyweight in lb or 20x in kg in calories. Any of us could throw down 2100 calories on a night out to dinner at our favorite restaurant. That's what I keep telling people who come to me for advice.
My fat loss mantra is to have the large majority of your calories in one meal at night. Have scrambled eggs or boiled eggs, banana and maybe some proteins in the morning. Go green with veggies and have 1 or 2 fruits daily. Rotate the type of fruits so you won't feel bored ! :)
Then save up your major calories for your night time feast. Sacrifice a bit during the day by eating lighter when you want to be alert and productive and don't have a lot of time for big sit down meals, then enjoy a big satisfying meal with your friends or loved ones at night. Typically this type of eating has never resulted in accumulated fat. Then again there are exceptions and for those people with excuses, ideas, reasons and 101 other things that their imaginative brain can think of; I have two words... Conditions apply, Hahaha ! :D
And if you want those abs to be hard and flat... do planks, squats and leg raises. The girly term for leg raises would be V-Sits, that's what they call it... Haha! :D
Cheers!
Yes. Simple, but not easy. Same as fat loss and muscle gain, 33% Eating, 33% Working Out, 33% Sleeping and 1% error / relaxation. That's all you have to do. Just eat less... you want to prove me wrong? Try it !
Nobody gets fat eating 10x their bodyweight in lb or 20x in kg in calories. Any of us could throw down 2100 calories on a night out to dinner at our favorite restaurant. That's what I keep telling people who come to me for advice.
My fat loss mantra is to have the large majority of your calories in one meal at night. Have scrambled eggs or boiled eggs, banana and maybe some proteins in the morning. Go green with veggies and have 1 or 2 fruits daily. Rotate the type of fruits so you won't feel bored ! :)
Then save up your major calories for your night time feast. Sacrifice a bit during the day by eating lighter when you want to be alert and productive and don't have a lot of time for big sit down meals, then enjoy a big satisfying meal with your friends or loved ones at night. Typically this type of eating has never resulted in accumulated fat. Then again there are exceptions and for those people with excuses, ideas, reasons and 101 other things that their imaginative brain can think of; I have two words... Conditions apply, Hahaha ! :D
And if you want those abs to be hard and flat... do planks, squats and leg raises. The girly term for leg raises would be V-Sits, that's what they call it... Haha! :D
Hard work beats talent, when talent (naturally lean people with gifted genetics) fails to work hard !You like Old School? NO PAIN, NO GAIN !
Cheers!
Labels: Abdomen, advice, BB, Chennai, Fat Loss, Flat, Hard Work, Kings, mantra, Secret, secrets, simple, Strength, Training
¶ 1:32 AM 0 Comments
Monday, October 22, 2012
Over training
Don't confuse body building with strength training, as both are different subjects. The ideas for both types of training are simple, but not simplistic. Training with a purpose or goal is very important because you can't train for a sport like you train for a competition. There's a lot of specialized work that goes into sport training, endurance training, developing raw power unlike the basic split set / body building routine. If you want to be a body builder, train like a body builder, if you want to be a soccer player, train for that sport, if you want to be a power lifter, then work towards it. Don't work on generic ideas because each sport is different and each person's body is different.
Remember the rule of thumb, "No shortcuts, no magic pills, you have to pay with consistent workouts, working your ass off and sweat in the gym for 45 minutes"... If you want something badly in life, you will work towards it with out coming up with a laundry list of excuses. Ronnie Coleman said "Everybody wanna be a body builder, but don't nobody wanna lift no heavy ass weights!" and nothing could be further from the truth. Without progressive loading and breaking the homeostasis, thereby causing continual and concentric muscular failiure you will never achieve your body's maximum potential. But hey, let's not forget the important fact, knowing and doing are NOT the same things... Bruce lee's quote comes to mind... ;))
One of the big mistakes people make while they try to become a body builder... or to increase mass is over training. Over training can kill your musculature like nothing else can. The muscles don't grow in the gym, the abs don't form or show their definition in the gym. Both start in the kitchen, with proper dieting, in eating healthy, working out consistently and resting consistently. As one of my early teachers in the gym always says "Heavy eating, heavy workout, heavy rest..."
People make out body building to be rocket science whilst what is missing, the consistency in balancing out the three key components namely nutrition, recovery and working out. To avoid over training do not train for more than 3 or 4 days in a given week. Don't train for longer than 45 mins to 60 mins max. Don't train to failiure and most importantly, don't push yourself more towards infinite number of reps. Stick to the basics and don't be that guy beating himself up with barbell curls endlessly to see no results! Train with intensity, train for short periods of time and train rhythmically.
One of my friends, a competitive body builder told me two things... About weights and body building, "Don't lift weights, don't use that word... Train with weights and train your mind and body with proper form and technique"... "Train, don't lift"... About proper supplementing and correct dosage, "Consume supplements like they are supplements or you'll be pissing costly urine"... LOL! :D
Sticking to the basics will pretty much get you through mostly... Once you've trained for a reasonable amount of time with proper nutrition, supplementing and consistent work outs...the results will show... if not, don't forget the first thing about body building - eat more than you can burn!
You must have noticed that a lot of this blog is old school, that's because old school ideas are simple. You should stop overtraining if you want to achieve remarkable mass gains... Let's close this post with some thing Socrates said about training, grooming and body building (Greek Philosopher for those who don't know Soc)
Soc said - 'What a disgrace it is for a man to grow old without ever seeing the beauty and strength of which his body is capable'. The bottom line for body building; if you don't eat more, you'll not put on weight... isn't it obvious?
Remember the rule of thumb, "No shortcuts, no magic pills, you have to pay with consistent workouts, working your ass off and sweat in the gym for 45 minutes"... If you want something badly in life, you will work towards it with out coming up with a laundry list of excuses. Ronnie Coleman said "Everybody wanna be a body builder, but don't nobody wanna lift no heavy ass weights!" and nothing could be further from the truth. Without progressive loading and breaking the homeostasis, thereby causing continual and concentric muscular failiure you will never achieve your body's maximum potential. But hey, let's not forget the important fact, knowing and doing are NOT the same things... Bruce lee's quote comes to mind... ;))
One of the big mistakes people make while they try to become a body builder... or to increase mass is over training. Over training can kill your musculature like nothing else can. The muscles don't grow in the gym, the abs don't form or show their definition in the gym. Both start in the kitchen, with proper dieting, in eating healthy, working out consistently and resting consistently. As one of my early teachers in the gym always says "Heavy eating, heavy workout, heavy rest..."
People make out body building to be rocket science whilst what is missing, the consistency in balancing out the three key components namely nutrition, recovery and working out. To avoid over training do not train for more than 3 or 4 days in a given week. Don't train for longer than 45 mins to 60 mins max. Don't train to failiure and most importantly, don't push yourself more towards infinite number of reps. Stick to the basics and don't be that guy beating himself up with barbell curls endlessly to see no results! Train with intensity, train for short periods of time and train rhythmically.
One of my friends, a competitive body builder told me two things... About weights and body building, "Don't lift weights, don't use that word... Train with weights and train your mind and body with proper form and technique"... "Train, don't lift"... About proper supplementing and correct dosage, "Consume supplements like they are supplements or you'll be pissing costly urine"... LOL! :D
Sticking to the basics will pretty much get you through mostly... Once you've trained for a reasonable amount of time with proper nutrition, supplementing and consistent work outs...the results will show... if not, don't forget the first thing about body building - eat more than you can burn!
You must have noticed that a lot of this blog is old school, that's because old school ideas are simple. You should stop overtraining if you want to achieve remarkable mass gains... Let's close this post with some thing Socrates said about training, grooming and body building (Greek Philosopher for those who don't know Soc)
Soc said - 'What a disgrace it is for a man to grow old without ever seeing the beauty and strength of which his body is capable'. The bottom line for body building; if you don't eat more, you'll not put on weight... isn't it obvious?
Labels: BB, Body Building, Bruce Lee, Chennai, Coleman, Gain, Heavy, Kings, Mass, Overtraining, Ronnie, Socrates, Strength, Supplement, Training
¶ 11:33 PM 0 Comments
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
Saturday, December 10, 2011
Celltech - Review
Initially I got rave reviews and more requests for reviews, for tearing apart, this supplement called Cell Tech (by Muscle Tech). The original review is posted below, again... for your reading pleasure,
The article tells you "what is REAL" and "what is marketing" effort and how you can substitute the entire celltech supplement with a simple whey + creatine combination.
The supplement is highly recommended by Jay Cutler, 4 time Mr.Olympia Contest Winner... :D
What follows is an unbiased review, the author neither stands to gain or lose from the negativity presented here about the supplement.
The supplement industry is a billion dollar industry, yes, a billion dollar industry and not a million dollar industry. The manufacturers will do anything and tell any amount of lies to make you buy their products. It is called marketing. The point to take away from this review will be, if you know what you are consuming from a scientific point of view... you will be able to judge the supplement better. Plus whenever you buy a supplement for the first time, ask around and always ensure the supplement provides result. This supplement has provided results for 1 out of 8 people I enquired with. All of them had used it and I decided NOT to buy it. So I became curious and interested in the ingredients.
After consuming their supplement you will not become like that, not any thing close to Jim Cordova. He has trained with a lot of heart and he didn't get "this" body sculpting entirely with a single supplement (i.e; Cell Tech). Osmodrol is just a healthy mix of Isoleucine, Glycine, Lysine, Valine, Arginine & other amino acids in negligible quantities. The Insulodrive is my favourite "word", hahaha ! How they came up with this word for a "glucose" thing is beyond me. Insulodrive will spike your insulin levels and help you "ingest" the creatine better. Lipoic tech is Alphalipoic Acid, which is not an essential nutrient and acts an antioxidant like Green tea extract.
The article tells you "what is REAL" and "what is marketing" effort and how you can substitute the entire celltech supplement with a simple whey + creatine combination.
The supplement is highly recommended by Jay Cutler, 4 time Mr.Olympia Contest Winner... :D
What follows is an unbiased review, the author neither stands to gain or lose from the negativity presented here about the supplement.
The supplement industry is a billion dollar industry, yes, a billion dollar industry and not a million dollar industry. The manufacturers will do anything and tell any amount of lies to make you buy their products. It is called marketing. The point to take away from this review will be, if you know what you are consuming from a scientific point of view... you will be able to judge the supplement better. Plus whenever you buy a supplement for the first time, ask around and always ensure the supplement provides result. This supplement has provided results for 1 out of 8 people I enquired with. All of them had used it and I decided NOT to buy it. So I became curious and interested in the ingredients.
Now, the supplement is a mix of Creatine, Amino Acids (BCAA) and Lipoic Acid. What the description says from the supplement labels... The supplement contains CreaPro3 (creatine mix), Osmodrol (ha!), Insulodrive (my favourite) and Lipoic Tech. When you consume the supplement it will provide 360 calories to you. We know for a fact that all standard creatine monohydrate manufactured with GMP (Good Manufacturing Practice) will be under the famous Creapure™ brand. Prolabs, Dymatize, Optimum Nutrition, British Standard Nutrition et al use the Creapure™ (Creatine). The idea that Creatine always represents a steroid, often not true. This point alone will require a post of it's own. The modern supplements that have appeared after 2007/08 have used Ethyl Ester Malate (or Creatine EEM) since it has been proven from recent tests that it mixes much faster and effectively in to your blood stream over it's predecessor Monohydrate.
The supplement has some fancy and ridiculous terms which we are debunking, here and now, to make you understand that they are not selling you a magic pill / magic powder. Their creatine mix is okay, but it is not ground breaking or "scary" like anabolic steroids (marketing hype).
After consuming their supplement you will not become like that, not any thing close to Jim Cordova. He has trained with a lot of heart and he didn't get "this" body sculpting entirely with a single supplement (i.e; Cell Tech). Osmodrol is just a healthy mix of Isoleucine, Glycine, Lysine, Valine, Arginine & other amino acids in negligible quantities. The Insulodrive is my favourite "word", hahaha ! How they came up with this word for a "glucose" thing is beyond me. Insulodrive will spike your insulin levels and help you "ingest" the creatine better. Lipoic tech is Alphalipoic Acid, which is not an essential nutrient and acts an antioxidant like Green tea extract.
How Cell Tech Works: Creatine gets ingested faster with Aminoacids (with Insulodrive / LipoicTech)
Two questions at the juncture will be, how to substitute this less useful supplement with an effective supplement stack? and Is Creatine EEM the future?
Supplement stack recommendation: Creatine (Prolabs), Whey Protein (Precision Engineered) and a Glutamine / Carb / Egg combination with PRO3WEC (Millenium Neutraceuticals)
HINT: Using a multivitamin and calcium tablet daily helps too, as your normal diet can not provide the adequate amount of essential vitamins / calcium for day to day life.
HINT: Using a multivitamin and calcium tablet daily helps too, as your normal diet can not provide the adequate amount of essential vitamins / calcium for day to day life.
The cost of Cell Tech Hardcore is 40 USD which is equivalent of 2,000 INR. The above stack can be purchased for Rs.2,500 INR - you get more consistent and correct dosage of "pure creatine" and "whey protein with isolates" and Glutamine, to fight catabolism.
Creatine Question: Hmmm, this is like asking whether RX100 is bad because it is older than RX135?
I mean sure, the stickers and the added CC makes Yamaha's new bike sport more bling... but in a drag race, the RX100 can put down Pulsars at ease. Similarly, the monohydrate variant of creatine is certainly more researched, tested and proven to be effective until date. The newer variant has been around for only 2 years or so... The fact that Monohydrate can be faster soluble with sugar/glucose... than EEM begs the question... is EEM really revolutionary? or just another gimmick :-/
I mean sure, the stickers and the added CC makes Yamaha's new bike sport more bling... but in a drag race, the RX100 can put down Pulsars at ease. Similarly, the monohydrate variant of creatine is certainly more researched, tested and proven to be effective until date. The newer variant has been around for only 2 years or so... The fact that Monohydrate can be faster soluble with sugar/glucose... than EEM begs the question... is EEM really revolutionary? or just another gimmick :-/
You must understand that supplements are just that, a supplement. It can not replace your unhealthy eating pattern / habit and make you look like Arnold, Jay Cutler or Ronnie over night. Lot of body building supplement manufacturers promote their own supplements through allied magazines. There's a chock full of ads in magazines like Muscles & Fitness and Flex. What we fail to understand is that our bodies, our eating habits, our climate and a lot of factors are not stressed in those advertisements. The advertisement's sole aim to sell you their claims. Eat with some discipline and maintain a healthy diet. Work out with some heart because there is no shortcut to a fit body. As the old timers always put it right smack on your face... No Pain, No Gain !
P.S: There were a lot of hate mails and I heard that Muscle Tech took notice of my article once. It is good to be heard in a public forum like the Internet. If the big guns at Muscle Tech are reading it now, I request them to come up with a better stack or sell us a "loaded" cell tech instead of simply naming it hardcore ;)
Thank You!Labels: Adage, BB, Body Building, Cell Tech, Chennai, Creatine, Glutamine, Hardcore, Kings, Review, Strength, Supplement, Whey
¶ 9:46 AM 2 Comments
Sunday, October 16, 2011
How to Bench Press - MORE
Here are a few short steps to get correct form and technique on your bench press…
0) Warm up before the lift
Always make sure you warm up before the lift, with a body weight exercise such as push up… why point no 0, I am lazy so I can’t edit the post now… :D
1) Do not grip the bar, squeeze it.
Most people who don’t make improvements in their presses are the ones who have a sloppy grip.
2) Form and technique are paramount – compared to the weights you lift
Whenever you do any compound movement, give adequate importance to form and correct technique for the lift with an empty bar.
3) Breathe in and breathe out properly
Breathe in and hold your breath, simultaneously push the bar in one swift motion upward.
4) Squeeze your chest
Squeeze your chest gently while performing the lift and hold for a second in the lift.
5) Range of Motion (RoM)
Use proper RoM for the lift, you must never lock your elbow while performing a bench press (or push up).
6) Never jerk the weight
Don’t the jerk the weight ever, because movements which you jerk can cause injury (mild sprain) or joint fractures (when the weights are heavy)
7) Perform the lift for 8 weeks
Giving up on an exercise prior to 8 weeks of consistent trials means you don’t fit the gym. Plain and simply put, NO PAIN? NO GAIN! Add weights progressively to the lift and you will see improvement in your bench press by atleast 20lb around the 6th week.
HINT: Use a spotter to do just that, spot the weight and line of the bar (Olympic bar perhaps?)
Do not use a spotter to help you lift the weights – it amounts to cheating and you will not progress in your lift, if you cheat...
You can maximize your bench press easily by using these techniques. And like Jason Statham said, “IF you can’t motivate yourself enough without a personal trainer (or a partner)… stop working out!”
0) Warm up before the lift
Always make sure you warm up before the lift, with a body weight exercise such as push up… why point no 0, I am lazy so I can’t edit the post now… :D
1) Do not grip the bar, squeeze it.
Most people who don’t make improvements in their presses are the ones who have a sloppy grip.
2) Form and technique are paramount – compared to the weights you lift
Whenever you do any compound movement, give adequate importance to form and correct technique for the lift with an empty bar.
3) Breathe in and breathe out properly
Breathe in and hold your breath, simultaneously push the bar in one swift motion upward.
4) Squeeze your chest
Squeeze your chest gently while performing the lift and hold for a second in the lift.
5) Range of Motion (RoM)
Use proper RoM for the lift, you must never lock your elbow while performing a bench press (or push up).
6) Never jerk the weight
Don’t the jerk the weight ever, because movements which you jerk can cause injury (mild sprain) or joint fractures (when the weights are heavy)
7) Perform the lift for 8 weeks
Giving up on an exercise prior to 8 weeks of consistent trials means you don’t fit the gym. Plain and simply put, NO PAIN? NO GAIN! Add weights progressively to the lift and you will see improvement in your bench press by atleast 20lb around the 6th week.
HINT: Use a spotter to do just that, spot the weight and line of the bar (Olympic bar perhaps?)
Do not use a spotter to help you lift the weights – it amounts to cheating and you will not progress in your lift, if you cheat...
You can maximize your bench press easily by using these techniques. And like Jason Statham said, “IF you can’t motivate yourself enough without a personal trainer (or a partner)… stop working out!”
Labels: BB, Bench Press, Body Building, Chennai, Chest, Jason Statham, Kings, Push Up, Strength
¶ 4:43 PM 0 Comments
