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A Tip to Safe & Sound Strength Gains

SAFE
STRENGTH
GAINS.

A Tip to Safe & Sound Strength Gains:

Many of us who lift weights for strength and for muscle would have hit a serious plateau somewhere in our pursuit of being able to achieve new PRs or body image goals. Cliché as it is, rest is one crucial aspect of the path to excellence if those 1-rep maxes you’ve ripped through during intense workouts have, unfortunately, led to some form of memory loss related to overexertion.

Without a doubt, rest is the most neglected aspect of training for the (especially determined) athlete. All of us want to advance quickly and efficiently.

But the reality remains that without adequate rest and recovery, your body will never be able to build itself. Oftentimes, the soreness and ache after a workout can be somewhat addictive, even masochistic, and grinding day in and out it what drives our energy levels up in the daytime.

It becomes a psychological hijack.

As we feel the effects of a kickass workout ripping throughout our bodies or perhaps having hit a 10-pound increase in our PR for squats, we may rush to perform the same achievement with our bench press the next day without considering that rest is not just split into a lower body/upper body thing, but our Central Nervous System may be lagging behind our muscle recovery.

As our muscles are the main display of our body, we tend to forget that there are other systems running our physicality as well, such as the nervous system which is tied much more closely to strength performance as compared to hypertrophy or endurance training.

Point is – if you’re the overexcited, fanatical gymgoer who tends to over-train rather than undertrain, rush to perform workouts to fulfil the daily endorphin-packed ritual, or simply killing your muscles day after day in a quick attempt to spare yourself from a shirtless summer of shame, remind yourself to take proper days off recovering and focus on other areas of growth such as eating the right kind of food – this should ensure a more steady and long-term oriented plan for maximal growth and performance.

 

 

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5 Things To Do In Between Sets

5 THINGS TO DO
BETWEEN SETS

 

5 THINGS TO DO

IN BETWEEN SETS

Is resting for 5 minutes for your new strength programme too long for your liking?

Getting “inefficiency paranoia” in the middle of your deadlifts?

Are your workouts uncomfortably time-consuming due to rest periods being overwhelmingly dull?

Here are a few things you can (attempt to) do while resting up without affecting the quality of your workouts.

1.   Plan Your Post-Workout Meal

Unless you’ve already prepped your meal at home and that cold, hard, chicken breast is sitting at home waiting for you to choke on the impossibly tasteless chunks, it would do you good to plan on what to eat after your exercise.

Relying on hunger impulses leading to you purchasing a footlong Meatball Marinara from Subway from Tiong Bahru MRT Station may sound appealing but in the long-term, it can be counter-intuitive if your want to partner proper nutrition with your muscular growth.

Perhaps you can KIV the ingredients you’re intending to purchase from the Tiong Bahru Plaza NTUC FairPrice to cook up a wholesome meal instead?

2.   Record Down Your Weights Lifted

Not everyone does this and not everyone needs to.

But surely this recording down of weights might benefit you in the long run when you track your progress; who wouldn’t want to be reassured that they’re getting stronger by the day?

Furthermore, it’ll instil discipline in your physical training as you tend to want to outdo your previous records, ensuring steady progress.

Maybe next time, instead of swiping on Tinder which can seriously distract you and cause you to exceed your rest time, simply opening “Notes” on your iPhone to type in those key digits may subconsciously help you to progress forward.

3.   Increase The Volume Ting

Just as Big Shaq said, you can plug in your earphones and turn up the bass drop to Dash Berlin’s “Coming Home”?

Personally, it gives me a bit of a mental boost as the feel-good pumping bass and the “sick” beats tantalise my otherwise perpetually lackadaisical movements, channelling more energy into my lifts.

If possible, you might even want to try blasting music in a private gym and as obnoxious and douche-y as it sounds, a kicking bass and hard hits can keep you more awake on a lazy day.

That’s why I never go to the gym without first compiling a proper hardstyle playlist.

4.   Watch the Form

They always say to learn from others’ mistakes.

In the gym (or at least to the few I’ve visited around our island), meatheads are all around pumping iron and getting jacked.

Take a cursory glance at the feller doing dumb-bell rows beside you, or the uncle doing weighted planks in the middle of the free weight area. Is their form so bad that you might cringe with every successive rep?

Without realising it, sometimes we grind so hard that we tend to compromise our form when the weights go up and we insist on completing the reps.

But one sure-fire way to keep your own form in check is to notice the people around you and the efficiency in their movements: Is their back rounded? Shoulder blades pulled down to activate the lats? Endless jerking and “body English” to assist in the lifting?

If so, we keep in mind our own forms and try our very best to steer away from what we witness to avoid replicating bad and potentially dangerous form.

5.   Reply Your DMs

Just because we don’t have proper time to sit down and reply each one of our trivial exchanges, do we?

Alternatively, you could block the people who have been relentlessly sliding into your DMs. Simple.

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Rock-Hard Bulletproof Abs in 3 simple steps!

BULLETPROOF ABS
IN 3 STEPS.

 

Want Rock-Hard Bulletproof Abs?

Here’s how in 3 simple steps!

A perfectly sculpted physique will never be fully complete without the greatest attraction of all, the prime spectacle, the centrepiece of an aesthetic physique: A rugged set of dome-shaped abs.

Abs are undoubtedly the pride and the result of weeks of thousands of repetitions of ab exercises. Every individual involved in fitness who has conquered the art of shredding ounces of body fat at the abdominal area will be able to relate to this article one way or another.

So how do you consciously work towards shredding out all that extra fat mass?

Here’s a few things you might have had trouble with:

1.   Total Daily Calorie Intake

The simplest solution to shedding those extra pounds would be expending more energy by being more mobile on a daily basis or decreasing food intake (by number of meals or by serving size), or both.

Taking public transportation to work instead of driving, doing household chores over having your domestic worker doing them for you, or even taking evening strolls in the park instead of watching videos at home will increase the energy expenditure of an individual, equating to more calories being burned – it’s that simple.

Alternatively, you could increase the intensity of your workouts or throw in those extra sets of conditioning which you’d probably want to (but shouldn’t) skip after your main sets.

This would work particularly well for individuals who do not put in the tedious effort of counting calories which, I personally feel, are way too rigid for an already busy individual.

2.   Selected Exercises

You’ll probably guess where this is going as many experts have bashed ab exercises such as crunches and ab-isolation movements.

They’re not bad for your progress, but it is true that they don’t magically appear from behind those stubborn layers of body fat concealing them. You gotta shed them off. How?

Compound movements in high repetitions will be the answer. Deadlifts, squats, mainly lower-body motions – these will rip away at your fat cells when done right and with enough intensity as more co-ordination between muscle groups such as your major muscles and your core will expend more energy than just dumbbell bicep curls or leg extensions for your quads (otherwise known as isolation movements).

Furthermore, they strengthen the core and will reduce the need to isolate your abdominal exercises, although you can still do them if you really want to focus on the abdominal muscle strength and endurance.

Keep in mind proper form though, because poor or unsupervised form for beginners can easily lead to pain in all the wrong areas, especially for the deadlift.

3.   Hormonal Imbalance

The third (but possibly most crucial and most cryptic) issue could be hormone-related.

Cortisol, the hormone responsible for storing fat in the body, is produced when an individual is under stress.

Be it from not getting enough sleep or from work-related stress which is common in the fast-paced lifestyles we experience often, stubborn fat stored around our waistlines may prevent us from achieving our ideal physiques – although it is difficult to completely control our hormones, it is important that we monitor our body’s signals and to be well rested and have a balanced lifestyle before jumping into a workout and facing disappointment in the short-term when instant results do not appear.

With that, we end off with a simple message :