Monday, March 24, 2008

Nine laws of training

Ten Bodybuilding commandments and nine laws of training

1. Law of Individual Differences -- The training must be malleable so as to be conductive towards the needs and goals of different athletes. Even athletes with the same goals.

2. Law of Specificity -- The training must move gradually from a generalized format to one that is specific towards the ultimate goal of the athlete.

3. Law of Specific Adaptations to Imposed Demands -- The training must gradually reach a point of specificity to an explicit and exclusive level.

4. Law of Overload -- The training must provide a level of stress to which the athlete is unaccustomed.

5. Law of Overcompensation -- The athlete will adapt in a way corresponding to the stress that was experienced in training.

6. Law of Use and Disuse -- New ability gained through adaptations to stress must remain in use at a threshold taxing to the athlete, or they will atrophy and dissipate.

7. Law of General Adaptation Syndrome -- The athlete cannot continue to adapt indefinitely over an extended time period. The body must be allowed to rest as a whole. Training must be modified for a time so that accumulated fatigue dissipates, while accumulated fitness remains.

8. Law of orthomolecular sufficiency -- The athlete must maintain a level of nutrition productive towards goals of training.

9. Law of Variation -- The athlete must eventually alter, for a time, any given aspect or factor influencing his progression towards the goals of training.

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Rajinder Soni

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White fibers will lead to atrophy when red fibers will grow

Two rep ranges will suffice most times. One to six can hit white fibers, and 15 to 20 for red fibers. Remember that lifting FAST is just like lifting heavy as far as fibers are concerned, as they are all used. 8 to 12 reps also tends to hit all fibers, as its the area in which red will exhaust first, and white can exhaust next. This is only one of the reasons its considered the best rep range for body building (though make no mistake, other rep ranges still need to be included).

Darrem's Biceps Show

If your goals are performance and speed

You're dealing with complexes. Thats a whole 'nother world. If your goals are performance and speed, then you're not targeting the muscles so much as you are the nervous system. A drop in the number of reps indicates the nervous system is has reached "failure", in that it cannot pump out the same performance again. Thus, to continue training becomes unnecessary.

Darrem Charles Bodybuilding Performance

Suppose a guy doing pushups to failure slowly, then his red fibers will do work, what will happen when he is about to fall and cannot go further?

Correct. Try this experiment.

Go into a gym and get to the cable cross over machines. Do cable cross overs at a weight that you can do around 40 reps to failure, and do them real extra slow at about 3 seconds up and 3 seconds down. Guessing the exact amount of weight for this may be hard, but try. Now as you start to approach failure, suddenly, increase your speed so that you're doing an all-out effort. Notice how quick and easy the weights are coming up now that you're lifting fast. The red fibers have been hit to exhaustion, but the white fibers have been spared.

How cable-cross is done.

What happens when the person lifting the weight in both cases (heavy weight and light weight) is aiming to lift until failure?

Imagine this. You're in college, and you have a test tomorrow in 3 different subjects. Someone else has a test tomorrow in only 1 subject. Which of you can study better for the exams you'll have the next day? Obviously, the person with only 1 subject to study for.

When your muscles are given multiple stimuli, the same thing happens. You adapt better to 1 rep range. This is called "the law of least effort".

We tend to adapt better to fewer stimuli rather than to more stimuli. Its also the reason I suggest you work with only 1 or 2 exercises if you have 6 sets, rather than breaking all those sets down across 4 different exercises. You dont "hit the muscle from different angles". This is impossible due to the all-or-nothing reaction.

If you were to do low reps and high reps in one workout, you would get better at both things, but you'd not adapt best at either. Its better to let one workout be the high reps workout, and another workout be the low reps workout. There's some situations where this doesn't apply though - namely if you have specific goals or are trying to create a specific metabolic environment (C days on the ABC program, for example).

Also, if you do intend to train for speed in the same workout that you'll be doing normal weight training, always do speed / plyometric work first. This is because they are dependent on nervous system involvement, which wont affect regular weight training as much as weight training will affect nervous system involvement.

Mark Banter - 80's light heavyweight bodybuilder

A person who is lifting an extremely light weight (like a weight with which he can manage 100 reps) explosively then what will it activate?

Extreme training: 100 rep drop set

All fibers, but there's something to understand. Muscle fibers take time to actually be activated to their 100% output. It takes about a second or so of pressing against something. You might have noticed if you ever did a deadlift, that you can feel the muscles gradually getting involved over the first 1 or 2 seconds. The weight doesn't even break from the ground immediately. You pull for about 2 seconds, then it starts to come up. This is because it takes that much time for all the fibers to get involved. When you lift a really light weight 100 times, you're not using enough weight to press against so that all the fibers can become involved immediately.

However, if you were taking a super light weight and trying to lift it super fast, you would be challenging your nervous system to activate as many fibers as possible in the shortest amount of time. And remember, anytime you challenge your body against something it cannot do, thats the law of overload, and the law of overcompensation says you'll get better at doing it.

In other words, lifting a small weight really fast like that can improve the nervous systems ability to activate muscles immediately, which = speed training.

Bench Press- 135lbs. x 100 Reps

Clear your doubts regarding reps

Squat 100 kg x 55 Reps

Less reps - strength, faster activation of central nervous system and motor units

8 to 12 reps leads to hypertrophy.

Higher reps - more capillaries,endurance.

Less weight with more reps - activates red muscle fiber

More weight with less reps - activates white muscle fiber

Suppose a person is lifting a heavy weight slowly then what will it activate red or white fibers?

A person who is lifting an extremely light weight (like a weight with which he can manage 100 reps) explosively then what will it activate?

What happens when the person lifting the weight in both cases(heavy weight and light) is aiming to lift until failure?

Suppose a guy doing pushups to failure slowly then first his red fibers will do the work what will happen when he is about to fall and cannot go further which fibres will come into play (white ones as they are last to be recruited?)

I read the above article in Dr. Squats Question and Answer forum.

I think it is mainly DUP from the article.

"the method this guy explains is mainly DUP he found that following a routine in which 8 reps (at the 8 RM as only one set was used) were used, the fast twitch muscle fibers of the trained muscle (in this case the quadricep via the leg press) hypertrophied. Well duh! Any body could have told him that right? Perhaps, however, he also found that the slow twitch muscle fibers atrophied (i.e., got smaller); and he also found that the number of reps the athlete could perform at 80% of his 1 RM decreased, yet his 1 RM increased! The athlete was then placed on a routine using 12 reps (at his 12 RM). Can anybody guess what happened? Well, muscle biopsy showed that hypertrophy did in fact take place, but that it was in the slow twitch muscle fibers this time. Not only that but the fast twitch fibers atrophied and the number of reps possible at 80% 1 RM went up, while his 1 RM decreased"so then we can specifically target the muscle fiber to grow by 8 or 12 reps8 - for white9-11 - for both12 - for red?

How the Body Works : Muscle Architecture

Sunday, March 23, 2008

What are the exercises that can be useful to strengthen the rotator cuff?

Rotator Cuff Exercises 20Lbs. x 12

1. Hold your arm out to the side in the shape of an L, so that your upper arm is straight out to the side, and your lower arm (forearm) is pointed straight at the ceiling.

2. Now turn your arm so that your forearm is pointed straight at the floor, with your upper arm still straight out to the side, like an upside down L.

3. Any exercise movement that has you rotating your arm in such a way is a good rotator cuff exercise. For example, sit down at a wide grip cable pull down (a cable version of pull ups). Get a wide grip on the bar. Pull the bar to just above your head (so your arms are in an L)... and from there, try rotating the bar downward to your abs, while keeping your upper arms 'mostly' out to the side.

4. Another one - upright high pulls. Just like upright rows, only you pull the bar all the way up to your lower chin. A better way might be to start at the top of a conventional upright row, then rotate your arms so the bar is above your head.

5. DO NOT GO HEAVY OR EXPLOSIVE on these exercises!!! Go slow and moderate. You dont want to tear your rotator cuff. Heavy and explosive stuff should be done with normal barbell presses.

A complete list of major muscles and their associated exercises and stretches. Here's the page that lists exercises for the rotator cuff (infraspinatus/teres major and subscapularis):

Sports Training - Weight Training - Rotator Cuff, perpendic.

Wednesday, March 19, 2008

Start off light, with very little volume and intensity

No one gets anything in this world by sheer luck, there is always an instinct involved in getting that thing done, so it is important to understand that a beginner's program is somewhat unique. You only NEED to do a few things:

1) Start off light, with very little volume and intensity

2) Train consistently with a day of rest between each workout

3) Use progressive training that gets more intense as time goes on.

4) Train with free weights and always train in good form through a full ROM.

Thats about it! Learning proper form, dieting, and living habits are all part of the process too, as well as getting a newbie used to having weight training as part of his/her life. A beginner will adapt to just about anything, provided it doesn't kill them. The method is meant to "injury proof" the trainee, and show progress efficiently with very little chance of being hurt.

Tuesday, March 18, 2008

Is abdominal exercise on a daily basis good or bad?

A short video of Janda Sit-Up Abdominal Exercise

We have seen many guys doing abs workout daily. It should be clarified that most people who weight train have a 6 pack already. They just need to lose fat. And the point here is that they shouldn't be trained everyday.

Its because when you do squats, overhead press, or any number of movements, you're also using your abs. So a leg day = ab day. Shoulder a day = ab aday. That is why once a week is usually good.

Sunday, March 16, 2008

Doubts with Answers regarding stretching before exercising

Short video tutorial on top Stretching exercises.

Question: A lot of people say that it is not wise to stretch before exercising and it should succeed it but some people say that dynamic stretching should be a part of warm up, so what is your idea on that?

Answer: You should never stretch before weight training. It will reduce the contractile power of your lift, and cause losses in stability, which can lead to injury. People who advocate dynamic stretching are probably referring to activities like baseball... where you warm up by pitching the ball back and forth to your teammates sever times, or a sports like martial arts, where dynamic stretching can prime the muscles, getting them ready for use. In this case, dynamic stretching is good... but NOT before weight training!

Question: Should we stretch between sets or should we just sit and rest?

Answer: Neither. The idea of stretching between sets is that you're clearing the muscles of lactic acid when you stretch. Imagine the stretching of your biceps or chest to be akin to "ringing out a towel" that's soaked with water. However, doing this presents the same problems as above - reduced contractile power and loss of stability. Depending on your program, this may not be such a big deal, but there IS a better way.

Between sets, do a mildly aerobic activity. Find a path through the gym between the machines, and walk up and down it rather fast. Doing this clears out more lactic acid, and brings in more oxygenated blood to muscle you're training. DO NOT EVER just lay or sit there and do nothing!! This is the worst possible form of rest.

Also, the difference between activities must be taken into account. It would be more stressful to go from a fully rested position, to suddenly running as fast as you can, rather than going from a slow jog to running as fast as you can. Similarly, its more stressful on the body to go from running fast to fully resting. It is better to go from a fast run to a slow jog, THEN to a full rest. That is another reason, its not good to just sit and do nothing between sets.

Question: I read somewhere that it is good to stretch before running and jogging?

Answer: Complete nonsense. Unless by "running" you mean an all-out-fast-as-you-possibly-can sprint, then no. You do not need to warm up. Jogging IS a warm up. How would you warm up before you warm up? Senseless.

Question: Does jerking while doing stretches cause injuries?

Answer: Yes. So does bouncing at the end of the stretch. Gently rocking back and forth, "pulsating" is okay, but no further.

Question: Can warm up and cool down be done activity specific rather than doing the same stretches over and over again

Answer: They should be done specific to your activity, and not with stretches. Stretches are an incredibly lousy way to warm up. If I'm doing a heavy set of bench presses, I'll warm up by starting out with a very light weight and press 20 times or so. Then I'll add some weight and do 10 or 12 reps. Then I'll add more weigh and do 5 or 6 reps. Then I'll add weight and do my heavy set of 3 or 4 reps.

Question: Here is what I prefer to do

Answer: Unless you have ROM issues, you can take out the full body stretch stuff.

1) You only need to stretch those areas if you lack ROM and need to improve on this. For running, most people are fine, flexibility-wise.

2) Your stretching will simply be more effective AFTER your run than before! So even if you were tight and did need it, you'd do better after a jog rather than before.

You only need ROM stretching if you are tight in a certain area. I've almost never stretched at all, not for ROM or for anything else - and I'm not tight. I'm simply not. Some people are naturally flexible. I doubt Jim Carry practices yoga to be able to move like a man-without-bones as he sometimes does in his comedy routines. He's just naturally that way. Some people are naturally stiff as a board, and NEED stretching.

Second, a certain level of tightness for some sports is a GOOD thing! Tightness can help reverse the motion of the legs in a sprint, whereas excessive flexibility can lower performance. The same is true in power lifting - certain tightness helps stability. Now I'm not saying you need to be overly tight. But if you can perform the normal ROM required for your sport, and most people can, then I cant see why you would need stretching.

If and when tightness starts to become an issue, then you attack it early on with stretching. But its not like you have to do it every day, every workout, or even every week. Just use it when you need it.

Now here's a little jewel about stretching that you may have never considered.

We know that stretching reduces contractile ability.

We also know that in a bench press, your upper back contracts statically, which is the antagonist of the prime movers. This cancels out some of the prime mover's ability to lift the weight. If the chest is lifting at 100%, and the upper back is contracted statically, it can have a pull of about 5%... which reduces our maximum bench to only 95% or so of its max.

So, by stretching the lats and upper back real good before you do your bench presses, you can actually increase your bench... because you've weakened the antagonist!

Another neat little trick - Get under the bench press bar, and grab it where you normally would. Then pull yourself off the bench and contract your upper back statically as hard as possible for 5 to 10 seconds. Bring your shoulder blades together as hard as you can. Now get in position, arch your lower back, and try benching. If you did this after you stretched your upper back, the antagonist will be even weaker, and the nervous system will be better primed to allow a heavier lift.

Here are some more links specific to this topic:


2. Stretching after or between exercise -- not before -- cuts injury risk
3. Does stretching before exercise prevent injury?


Raj Soni

Have you heard about "Spartan Workout".

Spartan Workout recommends only six exercises.

1. Squats.

2. Stiff legged dead lifts.

3. Military press.

4. Weighted dips(u have to do atleast 12 body wt before adding wt).

5. Chinups or pullups (same as above).

6. Barbell curls

Spartan workout also gives these two as an option to be done with the above but not substituted- power wrist curls and calf raises and weighted dips may be substituted by bench press.

This workout suggests that a good split of these exercises will give you the best results for developing intermediate level strength and will also help in gaining muscle mass.

Watch these videos for some specific Spartan Workout exercises.


Raj Soni

Four Golden Rules for General Fitness and Well Being

For "general fitness", just about any program that is half way decent and doesn't kill you will work. Its mind numbingly simple to write out a beginners or intermediates workout program.

The only true golden rules are:

1) Try to break old habits and change your diet.

2) Try to make exercise a new habit and be consistant.

3) Use free weights / compound movements.

4) Use progressive resistance - start out light in the first few weeks, and end up heavy in the last few weeks.

There's not much else you can say about such a program! Its that easy. And you can come up with all sorts of "workout programs" with all kinds of fancy names to each, "guaranteed to see results", but its only for so long. After about 10 or 12 weeks, you're going to start hitting plateaus because you're not longer a beginner or intermediate. You're starting to become more and more advanced. Thats where you have to start knowing what you're doing to get anything done.

So add The Spartan Workout to the billion other workouts out there so far. I would say this one ranks as "better" on good-better-best.

How to use 10 Second Reps in an effective manner

To be honest, 10 second reps can be used as a shock therapy. Do not know how scientific or unscientific they are but working with different cadence with a plan ( now no one asks you to lift in that way all the workouts, they are just a variation) always helped.

Just another hint on ABC training, no matter what weight one lifts, its imperative that he has his mind muscle connection right. Heavy explosive reps do not mean cheating in any form of training.

Fewer sets, good rest, and calculated diet. Instead of having heavy and reps on the same days, you can separate them with about 8 days in between.

Thanks friends

Bodybuilding Versus Weightlifting ---- Totally different

Bodybuilding is a different sport and weightlifting is totally different. It is true that we do the same exercises but the motive or rather the end result is different, as a weightlifter or a powerlifter needs explosive power to lift the maximum weight possible to win.

The case with a bodybuilder is totally different. We do not intend on lifting the maximum weight possible, but we have to try to lift the best possible weight in the best possible form.

Anyone can do a dumbell curls for his arms by jerking his whole body but that would not even help him increase his arm size by a millimeter, and a proper bodybuilder would do the same exercise even though at a lesser weight with proper form to help him achieve muscle growth.

click this link to have a look on the world's tiniest bodybuilder.

How squats and deads increase your waist size?

Your waste might be smaller if you wear a belt all the time and only do smith machines and such, but that means your real world strength will be pathetically low, and will foster injury.

You bend down to pick up a 50 kg box, which your legs can handle, but unless you walk around wearing a belt in your day-to-day life, your stabilizers are not strong enough to lift such a light weight, and can easily result in a tear or pull.

Any and all sports specific strength is out of the question.

You can not run fast, jump high, throw far, or do anything that other athletes can do since your core is involved in all of these, and you have intentionally kept yourself weak just so your mid section looks a few inches slimmer.

Its better to let your mid section grow a few inches with regular free weight training, then make your chest and lats grow several inches more to compensate.

Ronnie Coleman has said in interviews that he goes throughout his daily life wearing a belt. Thats got to be sad.

You cannot even be with your girlfriend without having a belt on?

Forget it. Big muscular abs aren't a problem. Just make your upper and lower body bigger to compensate.

Do you know something about SuperSlow® strength training

1. SuperSlow is a low force high intensity exercise- strengthening method (protocol ).

2. It is a protocol or method that really fits the complete definition of whole exercise.

3. It is very much beneficial for bodybuilding, rehabilitation, weight loss, and common exercise.

Can you believe there is actually a certification for this?

You can get SuperSlow certified!

Right here:


Raj Soni

Friday, March 14, 2008

Five most Common Weightlifting Myths versus Facts

1. There is no such thing as spot reduction of the body. There is no ab machine in existance that will define your abs without making you loose total bodyweight and reduce total fat.

2. In order to get big, all you have to do is lift heavy. Wrong. We have all seen small, thin guys in the gym lifting way too much weight for their body size. Often one of the most overlooked aspects of fitness and weightlifting is diet. You must eat to support the weight gain, other wise it will not happen. Rest is also another key essential.

3. There really is no such thing as toning. Lifters often say heavy weights cause muscle gain and light weight causes muscle tone. Reality is light weight causes light muscle gain. Fat lose causes tone. If the light weight workout is aerobic in nature, then it will cause weight lose, but will not tone.

4. How heavy you lift will basically produce how big you get. In other words, lift more, get bigger. Kinda false. One of the most overlooked aspects of fitness and a fact that many levels of the fitness industry don't inform people of is that genetics is probably the biggest factor in your body type and the potential for you to change your body. There is no question that eating right, exercising and getting rest are essential, but if you are genetically predetermined to be obese, you will probably be more fit and more toned, but still be overweight. This can be change in extreme cases but more than likely not, you will still carry extra weight.

5. You only need to do a few exercises to really see some substantial growth. Really this is true. If an individual starts a regimen that includes squats, deadlifts, bench press, pullups, and I also would say military presses at high weights, and eat right, that individual will put on some real noticeable size.

Agree or disagree?

Doctor's advice

1. Absolutely abs mech for spot wt loss...infact...abs ex cause a very low fat loss...but builds ur rectus abdominis to start standing out

2.Disagree......there is something call muscle tone there has to be a toning effect...just try leaving ur tight gym sch for a week and u ll feel them 'tone up' when u rejoin...thats why actors do work outs b4 displaying their flesh....but its not connected with amount of wt heavy or light

3.yes diet is as essential as lifting...but a better phrase..'right diet' should be used instead....lifting heavy and eating rubbish ll just make you gain the wrong kind of weight ie u ll end up having a gr8 bench,stout arms with a bonus,protruding belly!!!so, in summary... take more than 1gm protein /pound body weight to keep the nitrogen balance on the positive side ,and enough carbs to support growth...douse ur hunger anytime but never a heavy breakfast and light dinner...exclude fats as u get enough of them as 'hidden fats' in ur normal diet...take a lot of fibers...stop those beverages..

4.there something called neuronal adaptation...if u keep doing one set of exercises for too long the gains will slow down...u ll lift heavy but the main aim is defeated that is mass or even strength gain!!growth or muscular hypertrophy is a result of adaptation of our body to chronic heavy lifting stress like wise there is another kind of adaptation ie neuronal,in which our nervous system adapts to the same kind of motion that we repeat if we dont sift exs so the adaptation of heavy wt is shared by the nervous system from the keep vhanging and keep the nerves guessing and the muscles doing all the work!!!!

5. Genetics is the root of our medical science today...we are explaining all medical mystries on its basis....but...tes perseverance is the key...its tough but not imposs inb simpler words ,that if my dad is a kindda obese i cant be muscular...and anyways a fit toned tho overwt body is much better than a sagging tummy!!!

Having lower abdominal pain while doing fitness exercises, read this

Pain in the muscles does not means to stop the exercises, actually here u can define this pain in two different ways, one is the muscular pain n the other one is the pain when ur muscles feel fatigue which is a gud sign meaning that u r doing ur exercise in a correct posture, as far as abs pain is concerned if u r doing it from long time ur internal abdominal muscles get hard n the top layer of fat remains there as by doing situps the upper layer remains intact but ur internal muscles get developed, so bby doing situps ur internal muscles get hard and pumped quickly resulting in quick faliures n when u try to push that a little bit extra that results in ur lower abdominal pain which is not to worry about. n may b u must be trying to lift ur back upwards while trying to push it hard inside towards ur spine.

How to be fit coaching from Certified Fitness Trainer

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Amist has designed a few certification seminars on fitness and nutrition, which will specifically answer all your doubts and questions about health and fitness, nutrition, bodybuilding and weight/fat loss.No matter who you are-Whether you want to lose weight...Whether you are someone who loves working out...Whether you are a fitness trainer...Or you want to keep your family fit and healthy.......these certification seminars will assist you in your endeavour

Amit will personally be conducting the seminars in Mumbai. Each seminar is spread over two weeks and the dates of the next batches are as follows

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For more information, please visit or call on 098675 80264Registration for the seminars are on first come first serve basis.

Many Thanks!

Do u feel fit enough reading articles from intenet and apply in bodybuilding or do you need a good coach, share comments with me


Some egg info for you.

Now as for the bananas... you reallyyyyyy need to cut down if you're trying to lose fat. Bananas are VERY high in calories. 6 is around 1,000 calories a day. They're great for bulking up though.As far as "how can I eat 6 times a day"... we cant help you with that. Sneak a protein bar into the office? Try to keep a sack lunch in your brief case? Its all a matter of determination and planning. Your boss may not like you to eat at work, but you still need to eat every 3 hours. Explain to your boss? Take a 5 minute break between the time you start and your lunch period to woof down something? Sneak a snack here and there? Just try your best.As far as what foods to take, its better you understand how nutrition works, then pick out your own foods.

Thursday, March 13, 2008

Loading Oxygen during workouts

How you breathe during an exercise is important.

There is no golden rule though. For the most part, a bodybuilder should breathe in prior to the start of a rep and breathe out just as the hardest part is reached.

Never try to breathe in and out through the nose when training vigorously.

The nasal passages r just not set up for huge rushes of air intake. Inhale through pursed lips and exhale with a blast as the rep is concluded. There are some exercises where it is best to breathe only every two or three reps, and others that lend themselves to double breathing.

If you are training with a good tempo, don’t just allow your body to recover by sitting down and panting.

Load up with oxygen. Hyperventilate. Place your hands on your thighs, knees bent, and lift your chest high as you slowly take each breath through pursed lips.

After taking five or ten breaths in this manner, you should be ready to begin ur next set. I call this oxygen loading.

Your muscles definitely benefit from this oxygen loading principle. By pouring oxygen into the blood, through the lungs, you are paying back the debt created by the last set of exercises. This produces a terrific muscle pump. It also aids in maintaining exercise rhythm, which is important for maximum workout efficiency.

Wednesday, March 12, 2008

One of the most controversial and misunderstood concepts in bodybuilding is the rep range

One of the most controversial and misunderstood concepts in bodybuilding is the rep range. Every where you look, some one is advocating a different rep range.To know the facts about rep range visit the article

One should think about taking only lean protein sources while on diet. The fat calories which he consumes should be from good fat sources like, fish oil, olive oil etc, which has omega fatty acids in them.

Here are some useful links to specific blogs

Shut up and squat

Drop Sets – For accelerated growth

Intelligent ways to loose fat

Pre-Exhaust - For Accelerated Growth

Dorian Yates photo gallery

What is HIT?


Raj Soni

Monday, March 10, 2008

The Two new Laws of Adaptation for building a health body

Ok, we all know there are 7 laws of adaptation.

Individual differences







I propose two new laws to be added to the list.

Law of nutrition:

You will not grow unless the proper nutrition is present. You -MUST- have an excess of calories to grow, or you will not grow. You must have enough protein, carbs, fats, and so on... or anabolism cannot be achieved. Also, if fat loss is the goal, you must have fewer calories than is needed. So the law of nutrition basically states that in order for the body to achieve a certain state of being, the proper nutrients required for this state must be in place.

Law of range of motion (ROM):

You will only get strong through the ROM you train through. If you train with static holds, then you will only get strong in the one position where you performed your hold. If you neglect part of the ROM, you will fail to see strength gains through that ROM.So what does everyone think? Any reasons why there shouldn't be 9 laws of adaptation now?

Thursday, March 6, 2008

Body building supplements - Why, What & When

If you are below a year of training, then please don't consider supplements, it is not going to give you that body you see on TV. The initial years of your training should be mostly around wholesome foods.

Eat lots of the following but thats what works.
1. Eggs

2. Milk

3. Yogurt

4. Meat

5. Soya

6. What ever that has protein :)

Supplements are important, but not everything in bodybuilding. Surely they are no Magic Pills.

Order of usage of supplements should be somewhat sequential in this way:

1. Protein Powders

2. Multivitamins


4. Post Workout Drinks - Recuperation (Creatine, Glutamine etc)

5. Pre Workout Drinks - Performance Enhancers (Creatine, Glutamine, NO, & so on)

This directly relates to its cost implications. To be honest, to shell down minimum of Rs 5 - 6K per month for a student is quite difficult on a monthly basis, at-least I couldn't afford it then. But that doesn't stop us from utilizing our money for a good diet. Trust me about 10 years back we were able to consume about 250gms of protein from natural wholesome diet.

1. Eggs - 25 Whites - about 90gms protein

2. Meat (Chicken/ Mutton/ veal/Beef/ Fish) - 400 gms - about 100 gms protein

3. Milk - 1 Liter - about 40 Gms protein

Vola, this is sufficient for a 100 kilo bodybuilder to make up for his diet. And this would cost per day about

Eggs: 25 eggs @ 50 RS400gms Veal @ 50 Rs1 Liter Milk @ 15 RSSo at about 3500RS all is done for 200gms of protein requirements. Then when you are about 2 years into body building and have gained solid base from lifting, supplements help to go beyond.

Supplements are really handy when you are working, at-least you guys don't have to carry egg white in bottles, we used to do that ;)

Train Hard, Hog well & Rest, these are the best training years of your life, enjoy them & happy growing.

Underground Mass Body Building Secrets!

It never fails to amaze me that so many beginning and intermediate body builders I meet in the gym, as well meaning and dedicated as they may be, are for the most part spinning their wheels. The key to becoming bigger, in their minds anyway, seems to be some "magical" combination of just the right supplements...

"If I stack creatine with glutamine, and take tribulis with that new No2 "vasoldilator" and Methoxy 7, will I get big fast?"

The answer, I try to explain, is that real growth is tied in an intrinsic fashion to 3 very important things -- training, nutrition, and rest. There's no doubt that some select supplements can play an important role in the development of a bigger physique, but without a good basis in the above mentioned 3 foundational elements, they serve little purpose other than to lighten your wallet.

The thing is...
A little knowledge, a good program, and good dose of dedication can make your body building progress in leaps and bounds.. and ensure the time you do spend in the gym helps you move ahead, and keeps you from "spinning your wheels". In short, body building is a lot more than trial and error, or getting to the gym 4 times a week -- it's planning and execution. I don't need to tell you that without a plan, you can't execute, right?

And that's where James Jordan's new Underground BodyBuilding Secrets body building program comes in...

James is a personal trainer, who' s been involved in managing the Gold's gym in Calgary, Alberta, as well as designing all the training programs for the franchise (he's also trained 1,000's of clients himself personally). It's not surprising, therefore, that he really knows his stuff...

Body building for a beginner

For a beginner, I would suggest that you workout 3 days per week or every other day. By doing this you will give your body plenty of time for recuperation and muscle growth. Muscles do not grow while you are working out; they grow while you are resting. Working out will stress and damage the muscles slightly. Then your body reacts by building up the muscles in order to handle the extra work and stress. So by gradually increasing the workload you put on your muscles your body will become bigger and stronger.

Once you workout you have to give your body time to repair and build the muscles through rest. Then you repeat the process of working out and rest. A common mistake that people make is thinking that they will get better results if they workout for several hours everyday. This is not true because what happens is the muscles get stressed and damaged but they don’t get a chance to recover and build up. This is what is called “over training”. When you over train your body can’t build muscle and you may even lose some of the muscle you have now.

Tips on bodybuilding

Tips on bodybuilding

1: This is probably the most basic of all bodybuilding tips but it's one that a lot of body building enthusiasts don't seem to "get". Wear the proper clothing. Your clothing in the gym must allow you to move freely and safely.
But the biggest problem is the fact that so many male body builders do not cover up. Why should everyone else in the gym have to smell your armpits during their workout? Do not wear a muscle shirt of any type. At the very least wear a T-shirt.

Body building tips - 2: You must drink water regularly - before, during and after each exercise session. This is also true for any day of the week. It's a good habit to get into.

Body building tips - 3: Make sure you use proper lifting technique on every rep of every exercise. Using incorrect technique or lifting form can at the very least prevent you from making any positive progress, but you can also pull or tear muscles, damage tendons and ligaments, break bones and worse.

Your arms, legs etc. are only meant to move in certain ways and directions so watch what you're doing.

Wednesday, March 5, 2008

Simple and easy nutrition tips

1.Eat a high fiber/high protein breakfast.

2.Eat 2 fruits or veggies.

3.Eat 4 servings of complex carbs.

4.Don’t drink soda.

5.Don’t eat in front of the TV.

6.Pack your lunch.

7.Drink 8 8oz cups of water.

8.Switch from regular soda to diet.

9.Try a new fruit or veggie.

10.Eat a small salad before your meal.

11.Limit caffeine to one drink per day.

12.Limit alcohol to one drink per day .

Step-by-step workout like Arnold Schwarzenegger

1.Back:Front wide-grip chin-ups - 6 sets, to failure ; T-bar rows - 5 sets, 6-10 reps ; Seated pulley rows - 6 sets, 6-10 reps ; One-arm dumbbell rows - 5 sets, 6-10 reps ; Straight-leg deadlifts - 6 sets, 15 reps

2.Legs:Squats - 6 sets, 8-12 reps ; Leg presses - 6 sets, 8-12 repsLeg extensions - 6 sets, 12-15 reps ; Leg curls - 6 sets, 10-12 repsBarbell lunges - 5 sets, 15 reps

3.Calves:Standing calf raises -10 sets, 10 reps ; Seated calf raises - 8 sets, 15 repsOne-legged calf raises (holding dumbbells) - 6 sets,12 reps

4.Forearms:Wrist curls (forearms on knees) - 4 sets, 10 reps ; Reverse barbell curls - 4 sets, 8 repsWright roller machine - to failure

5.Biceps:Barbell curls - 6 sets, 6-10 reps Seated dumbbell curls - 6 sets, 6-10 repsDumbbell concentration curls - 6 sets, 6-10 reps

6.Triceps:Close-grip bench presses (for the all three heads) - 6 sets, 6-10 repsPushdowns (exterior head) - 6 sets, 6-10 reps ; Barbell French presses (interior head) - 6 sets, 6-10 reps ; One-arm dumbbell triceps extensions (exterior head) - 6 sets, 6-10 reps

7.Chest:Bench press - 5 sets, 6-10 reps ; Flat bench flies - 5 sets, 6-10 reps ; Incline bench press - 6 sets, 6-10 reps ; Cable crossovers - 6 sets, 10-12 reps ; Dips - 5 sets, to failure ; Dumbbell pullovers - 5 sets, 10-12 reps

8.Shoulders:Seated barbell presses - 6 sets, 6-10 reps ;Lateral raises (standing) - 6 sets, 6-10 repsRear-delt lateral raises - 5 sets, 6-10 reps ; Cable lateral raises - 5 sets, 10-12 reps

How to desensitize the nose by doing yoga

Breathing through only one nostril is the most common problem faced.

the increased sensitivity of the nose to external increased allergens in the atmosphere causes this.

first we have to desensitise the nose by doing kriyas.

cleaning the nostril by lightly sucking the water through the nose with enough gap between each effort is one of the most easy and effective ways to desensitise the nose.

once you are comfortable with this use a catheter to clean the nose by directing the water from one nostril into another.

though this appears to be difficult it is a very very easy process to clean and also desensitise the nose. the plastic cup / cathetor is available in vivekananda kendras in malleshwaram or in palace guttahalli at Bangalore.

Once you are comfortable with these process you can be advised about breathing process, like anoloma and viloma breathing etc. etc.







Tuesday, March 4, 2008

The Great Khali

The Great Khali's full name is Dalip Singh Rana- The Great Khali has a chest measuring 63 Inches- The Great Khali is billed as being from The Punjab Jungles of India, in reality, there are no real Jungles in Punjab and Khali is from a state called Himachal Pradesh.- The Great Khali's name is taken from the Indian Goddess of power "Kaali"- When he was small, Dalip Singh used to work as a stone breaker, his job involved breaking big stones into pieces and then passing the broken pieces to another laborer who would then take them further. This job was given to Dalip Singh because at that moment of time, there were proper roads being constructed in the Dhirana Town, therefore Dalip worked as one of the laborers, he was given meager daily wages.- Dalip actually was intimidated by people much smaller than him back when he worked as the roadside labourer.- Dalip Singh wants to open four professional wrestling schools in India since there are none yet, he wants to see more and more Indian blood going into pro wrestling too.- Dalip Singh knows conversational English and is still learning more of it.- When he is at his home in Jalandhar, Dalip actively visits various Gyms in his city and gives the youth tips on bodybuilding.- Dalip Singh is a Rajput Hindu and a devout one for that.- Dalip Singh likes to eat all sorts of Punjabi food and hasn't yet developed a liking for any type of Fast Food.- Dalip Singh's bodybuilding Coach's name is Dr. Randhir Kumar- Besides his employment with the WWE, Dalip Singh is also a sub inspector in Punjab Police.- Dalip donates a large chunk of his income towards the development of his village Dhirana.- Dalip Singh's wife, Mrs. Harminder is a typical Indian Housewife and isn't involved into any kind of a job.- Dalip Singh loves kids and spends a lot of time with the children of his siblings whenever he gets home.- He is very Agile in real life and had quite an interest in Athletics before he took on to bodybuilding.- The Great Khali is drugs-free, alchohol-free and smoking-free

Monday, March 3, 2008

Importance of sleep for building up a fit and healthy body

One important yet often overlooked factor is sleep. When you train you're literally destroying microscopic bits of muscle. These "micro-tears" require time to repair, to grow thicker and stronger in response to the added stress. Think of sleep as protection against muscle wasting. Don't push too hard on one single day, give your body some time to recuperate and then pump in the next day.

During sleep our bodies secret important hormones. Within the first two hours of sleep, the body secretes the greatest quantity of Human Growth Hormone. GH as bodybuilders know, is a natural and powerful anabolic hormone produced by the pituitary gland. GH can promote increased muscle size and inhibit fat storage. Not sleeping enough can diminish the amount of GH your body produces, thereby retarding your muscle development.

Luteinizing hormone and testosterone levels go higher during sleep!If you want higher levels of testosterone and luteinizing hormone (LH) naturally then sleep more. According to a study conducted at the Haemek Medical center in Afula, Israel, researchers found that sleep produced rises in serum hormone levels in young, healthy male subjects. Serum hormone levels of testosterone, LH, and follicle-stimulating hormone (FSH) were measured every fifteen minutes during a twelve hour period. Hourly testosterone levels were at their lowest when subjects were awake.

As the subjects fell asleep, testosterone levels began to rise (90 minutes before the first REM), peaking around the time of the first REM phase. LH also exhibited similar increases, though preceding testosterone's peak by an hour. These levels remained high until the subjects awoke.

The stimulating effects of exercise can slow down the onset of sleep. Remember, getting big is a by-product of sleep. Don't deprive yourself of sleep.Try to get 5-6 hours of sleep per night. Exercise in the late afternoon to improve sleep. Avoid high-intensity, long duration exercise in the evening, which can impair sleep.

Some interesting facts on how a bodybuilder converts his mucles into steel