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Pristine Muscles - Health (17) - Nairaland

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Re: Pristine Muscles by Nobody: 4:12pm On Jan 19
madeinnigeria:
pls do you know where i can get dumbells (apart from ojuelegba and national stadium) at affordable prices...


I'm sorry i don't.. I only know of national stadium
Re: Pristine Muscles by bobojoshua(m): 12:47pm On Jan 29
PapiWata:
To get lean and mean as a junk-yard dog, it is essential that my weights must be sourced from the junkyard, and the rustier the better.

Check out this family group photograph of my ultra-modern, high-tech Aba-Made weight collection. The bench press is made from car rims filled with concrete, which adds up to about 200 pounds, and another copy of that same weight is used for my squat rack, not shown in this picture.

The dumbells are fabricated from scrap-yard cylindrical iron chunks drilled and fitted with half-inch bar, welded in place for handles. I like them far better than standard purchased dumbells because when doing dumbell presses on the bench, I can drop mine lower, for deeper range of motion. The barbells are made from car engine flywheels, matched for balanced weight on each side. All I need for all my weight regime is right there in this picture, with the exception of the squat stand.

No over-priced gym for is going to make a dime off this iron-pumper, and so it shalt come to pass ha ha.
Re: Pristine Muscles by bobojoshua(m): 4:49pm On Jan 29
PRISTINEMUSCLES:

You are very welcomed.
An ectomorph can still get muscle mass but it will take more effort compared to the other two body type. Firstly there must be an increase in calorie intake this means that you must increase the quantity of food you eat. The food must be also nutritous. Carbs, protein and healthy fats must make the bulk of your diet. Rather than eating three times daily, one can spread the food into six or seven meals daily.
Secondly, you must lift heavy weights. There are some exercises strictly meant for muscle-mass. They are as follows
Bench-press
Bicep-curls
Squatting
Dead-lift
Lastly, minimize stress-level, rest and also sleep for a minimum of seven hours daily.
Re: Pristine Muscles by Nobody: 5:12pm On Jan 30
Hello pristinemuscles, how do I begin? Do I join a gym, or workout at home? I also don't have equipment or supplements or gym clothes. I know if I worked out, I'd look super in a suit. I feel I need a personal trainer cos discipline is an issue for me along with a good meal plan.
Re: Pristine Muscles by bobojoshua(m): 10:51am On Jan 31
PRISTINEMUSCLES:
Can your spouse (woman) enjoy sex without doing some pre-intimacy? You know the answer. Liking warm ups to pre-intimacy and your workout exercises to be sex itself.

Warming up and cooling down are too often overlooked in many training programms. Time pressures make it tempting to skip a warm-up but you do so at your peril. Warming up is essential, it more or less get your body ready for intense work while minimizing the risk of injury and maximizing your potential to learn and improve.

How long should a warm-up take? A warm-up need take no longer than 20 mins.

A good warm-up can begin with jogging or skipping for 10 mins followed by 10 minutes of mobilization exercises(stretching of your various body parts).

I will discuss about the various kinds of stretching exercises later.

Benefits of warming-up
-increased heart rate to prepare your muscles for the "work" ahead.
-increased blood flow through the muscles which lead to increased metabolism.
-increased speed of contraction and relaxation of warmed muscles.
-reduction in pre-workout muscle stiffness.
-better use of oxygen by warmed muscles.
-better quality and fluidity of movements from warmed muscles.
-higher temperatures which help nerve transmission and metabolism in muscles.
-increased mental focus during the main workout regimen.

These are just a few of the myriad health benefits of stretching.
Re: Pristine Muscles by bobojoshua(m): 10:53am On Jan 31
PRISTINEMUSCLES:
What is mobilization exercising? Forget the "big grammar". The meaning na just "stretching". Let me give you examples

-neck stretching; rotation of the neck
-arm rotation
-shoulder rotatiom
-hip rotation
-torso rotation
-squat
-lunge.


What is cooling down? This is kind of the opposite of warming up. It is done after your workouts. It is very important that one brings down his body back down to its pre-exercise state in a controlled manner. During a workout your body is under stress,muscles get damaged and waste products build up. A good cool-down will help your body kick start the repair mechanism.
Cooling down need not be a lengthy process start with 5-10 mins of gentle jogging or walking which decreases your body temperature and allows the waste products to be removed from your working muscles.
Follow this with 5-10 mins of static stretches. These help your muscles to relax,realign and reestablish their normal range of movement.

Benefits of Cooling down

-allowa the heartrate to recover to its resting rate.
-reduces the level of adrenaline in the blood.
-it reduces delayed onset muscle soreness pain that is sometimes experienced one to three days later after intense muscle activity.
-aids in the reduction of waste products in the blood including lactic acid.


So there you have it. So from today henceforth endeavour not to break the warm-ups and cool-downs law of strength-training.

Have a good muscle pumping day ahead.
Re: Pristine Muscles by bobojoshua(m): 10:57am On Jan 31
PRISTINEMUSCLES:


Very easy and worth the while. First of all get a good carpenter to make you a solid bench to do your bench-press. The bench should be made in such a way that a kind of projection should be made towards the bench-mouth for hanging the barbells. Then to construct your barbells, you would need a solid iron rod of mininum of 5.75 feets as well as your loading plates. A very good substitute for this plates are heavy to small sets of flywheels. You would need to go a scrap site for automobiles to get these flywheels. You would also need iron wedge to hold the plates in place. For your dumbbells, you could buy chrome-steel dumbbells. Or you could cut a 4-feet iron rod into two equal parts and cast the edge with cements or you could add gravels to make it heavier. At least for a starter, these are the basics. As you advance, you can decide to boost your training equipments.

Re: Pristine Muscles by PRISTINEMUSCLES: 9:57pm On Jan 31
fluxmind:
Hello pristinemuscles, how do I begin? Do I join a gym, or workout at home? I also don't have equipment or supplements or gym clothes. I know if I worked out, I'd look super in a suit. I feel I need a personal trainer cos discipline is an issue for me along with a good meal plan.

I am happy you have decided to take your body to the muscle level. Whether you decide to register in a gym or have your homemade gym depends on you. But i do prefer homemade gym due to some reasons

-accessibility
-cheaper
-full concentration(minimal distraction).

Why if you register in a "standard" gym, you get to see other guys train and learn one or two things from them. You become challenged to bench-press or curl more than others. But at times the gym may be far from your home or may come with a registration fee on a high side.
I do go to the gym sometimes but i never forget my "home"made "gym".
Re: Pristine Muscles by dotunibrahim7(m): 10:31pm On Jan 31
¶restine ¶ls share some ¶ix of ur home made gym
Re: Pristine Muscles by Nobody: 11:17am On Feb 01
PRISTINEMUSCLES:


I am happy you have decided to take your body to the muscle level. Whether you decide to register in a gym or have your homemade gym depends on you. But i do prefer homemade gym due to some reasons

-accessibility
-cheaper
-full concentration(minimal distraction).

Why if you register in a "standard" gym, you get to see other guys train and learn one or two things from them. You become challenged to bench-press or curl more than others. But at times the gym may be far from your home or may come with a registration fee on a high side.
I do go to the gym sometimes but i never forget my "home"made "gym".

Very well said..... The gym would have bn a better place if not for the ridiculous price and somtyms distance.
Re: Pristine Muscles by Nobody: 7:34pm On Feb 01
Following!
Re: Pristine Muscles by Nobody: 6:06pm On Feb 03
@pristinemuscles
What is the best way to decrease body fat%? I know you can't spot reduce but is it better to do HIT or to lift weights?

Trying to get to a 20% bf.
Re: Pristine Muscles by Sammy7566(m): 1:53am On Feb 04
nice work here prestine. been following dis thread right from the very first day it was opened.. I must say,u are d man.. am a big time gym fanatic.started lifting iron 2013 and later stopped along the line. becoz of school ish..d chest I had before shrinked and I felt very bad.. I recently started lifting again last year October and am happy to see some visible changes ,right from my chest,biceps and triceps.. but wat I need now is what program to do to have a croba neck.

Re: Pristine Muscles by dotunibrahim7(m): 2:10pm On Feb 04
Sammy7566:
nice work here prestine. been following dis thread right from the very first day it was opened.. I must say,u are d man.. am a big time gym fanatic.started lifting iron 2013 and later stopped along the line. becoz of school ish..d chest I had before shrinked and I felt very bad.. I recently started lifting again last year October and am happy to see some visible changes ,right from my chest,biceps and triceps.. but wat I need now is what program to do to have a croba neck.
Nice one bro
Re: Pristine Muscles by PRISTINEMUSCLES: 5:45pm On Feb 04
snapscore:
@pristinemuscles
What is the best way to decrease body fat%? I know you can't spot reduce but is it better to do HIT or to lift weights?

Trying to get to a 20% bf.


To get to a bodyfat percentage of 20, i recommend you do your normal cardiovascular exercises and thrown in some sessions of strength(training). High intensity interval training is usually used by athletes for conditioning and i guess you just began your exercise regimen. As you improve in your fitness level you could proceed to do the hiit exercises. What is your bodyfat percentage as of now?
Re: Pristine Muscles by PRISTINEMUSCLES: 5:48pm On Feb 04
Sammy7566:
nice work here prestine. been following dis thread right from the very first day it was opened.. I must say,u are d man.. am a big time gym fanatic.started lifting iron 2013 and later stopped along the line. becoz of school ish..d chest I had before shrinked and I felt very bad.. I recently started lifting again last year October and am happy to see some visible changes ,right from my chest,biceps and triceps.. but wat I need now is what program to do to have a croba neck.

Niceone @sammy 7566. You are indeed keeping it real. What do you mean croba neck? Explain better.
Re: Pristine Muscles by Nobody: 6:11pm On Feb 04
PRISTINEMUSCLES:


To get to a bodyfat percentage of 20, i recommend you do your normal cardiovascular exercises and thrown in some sessions of strength(training). High intensity interval training is usually used by athletes for conditioning and i guess you just began your exercise regimen. As you improve in your fitness level you could proceed to do the hiit exercises. What is your bodyfat percentage as of now?

I didn't just begin. I have actually seen a lot of improvements (I wasn't overweight but I wasn't so fit) since I began over a year ago and became more constant a few months ago. I do fitnessblender workouts, not sure you have any recommendations?
I am just not seeing those changes anymore.My midsection isn't getting any smaller.
I haven't officially checked my bf% because I want it to be be low when I do, but I am around 23-25% max is 26%. Thinking about taking whey but I am not really interested in making gains, I'd like to maintain my current muscle mass. My diet is pretty clean - maybe I eat a lot of rice but that's pretty much it.I rarely eat candy and junk food. I don't drink sodas. Just water and fresh fruit juice. I eat fruits daily but not vegetables. I eat like twice a day sometimes but I am not seeing anymore changes to my midsection.
Re: Pristine Muscles by Sammy7566(m): 11:08pm On Feb 04
PRISTINEMUSCLES:


Niceone @sammy 7566. You are indeed keeping it real. What do you mean croba neck? Explain better.
look at d muscle at both side of d neck,just above d shoulder.. I want to cover d hole in my neck with muscles. wat workout will u recommend ?

Re: Pristine Muscles by bobojoshua(m): 8:28pm On Feb 06
kindredspirit:


Talking about Proteins, a fella I met at the Gym says that I should be boozing Raw Eggs mixed with Full Cream Milk as part of my feeding regimen. Sounds yucky but hey, if it works, I'm boozing.

What do you think, guys?
Re: Pristine Muscles by vinotinto5: 11:48pm On Feb 06
For solutions to your health visit professional doctors that will pass free information to you on www.naturesgist.com
Re: Pristine Muscles by SKhanmi(m): 3:58pm On Feb 09
Sammy7566:
look at d muscle at both side of d neck,just above d shoulder.. I want to cover d hole in my neck with muscles. wat workout will u recommend ?

Do the barbell raise ,only this time you drop the weight not at your shoulder blades but at the back of your neck. Also try closed hand diamond pushups,works for me
Re: Pristine Muscles by PRISTINEMUSCLES: 7:28pm On Feb 10
Hello my iron warriors, its being quite awhile. Hope we are still keeping it REAL.
When people say marathons races are not built for "big" guys, i do doubt them Until these past few weeks when i decided to go marathonic. Although i am becoming accustomed to it but i know my body does not suit this kind of race. I do lots of sprints and my body is happy.

And so my seemingly preparation for the lagos city marathon has just gone down the drain. I wanted to run to win the fifty thousand dollars and not to keep fit. Because i am fit already.
I guess i will just continue with my sprints.
and iron pumping.
Re: Pristine Muscles by PRISTINEMUSCLES: 9:18pm On Mar 05
Hello my peeps. How are we doing? Hope we are really keeping it real. Hope the reccession is not affecting our training. Truth be told, training these days are not easy peasy but WHAT MUST BE DONE MUST BE DONE. For those of us into supplements, the prices are kind of on the high side. Foods are not left out either. But in all these WE MUST KEEP ON PUSHING ON. NO PAIN NO GAIN.

Let us keep ourselves motivated.

I am working on uploading my personal training videos on youtube. When i am done, i will make us aware of it.

1 Like

Re: Pristine Muscles by PRISTINEMUSCLES: 9:21pm On Mar 05
GYM IS LIFE.

Re: Pristine Muscles by castrol180(m): 12:18am On Mar 22
PRISTINEMUSCLES:
GYM IS LIFE.
Na so bro!
Re: Pristine Muscles by Omari88: 5:59pm On Mar 22
Hey there guys! I am a newbie here. I usually just stick to bodyweight exercises, but I figured I need to add weight exercises to my regime. The challenge however is I can not afford the time to go to the gym, so I am trying to construct homemade equipment. Any idea(s) guys?

Especially with the bar. Would the regular water pipes hold the weights without giving way?
Re: Pristine Muscles by PRISTINEMUSCLES: 7:36pm On Mar 23
Omari88:
Hey there guys! I am a newbie here. I usually just stick to bodyweight exercises, but I figured I need to add weight exercises to my regime. The challenge however is I can not afford the time to go to the gym, so I am trying to construct homemade equipment. Any idea(s) guys?

Especially with the bar. Would the regular water pipes hold to weights without giving way?

Nice one, i am happy you are ready to take your physique and muscle building a notch higher. You can use those pipes but make sure it is thick on the inside with at least 1.8 inches in diameter.

No Pain
No Gain

1 Like

Re: Pristine Muscles by nelson7777: 1:42am On Mar 29
Sammy7566:
nice work here prestine. been following dis thread right from the very first day it was opened.. I must say,u are d man.. am a big time gym fanatic.started lifting iron 2013 and later stopped along the line. becoz of school ish..d chest I had before shrinked and I felt very bad.. I recently started lifting again last year October and am happy to see some visible changes ,right from my chest,biceps and triceps.. but wat I need now is what program to do to have a croba neck.

bro dat part of d muscle u wnt to develop is called d trapezius a.k.a traps, it is one of d hardest muscle i ever had to develop cos i nver had it genetically, u hv to stress it dis d routine u shud follow in traps

barbell front shrugs 3 sets,... let d first set be a warm up set to avoid injuries of d shoulder/neck, let d first rep be up to 20 then gradually increase weight in every set
barbell back shrug 3 set ,,, follow d same procedure u use on d front,
dumbbell shrugs 3 sets..
do it nt more dan twice a week u dnt wnt to overtrain it in bodybuulding more dosnt mean better
pls note while doing any of d shrugs neverrrrrrrrrrr look side, face ur front cos ur neck might snap..

jst a man to man advise no offence sammy, look at d pics n c were ur chest development start 4rm it started 4rm d lower side of ur armpit, it it simply means u lack upper chest this wat happens wen guys concentrate only on flat bench press cos its easier, u shud do more incline 4 set barbell, 4 set dumbbell to force d upper chest out,

U r already on d right track keep pumping those muscles
thanks

2 Likes

Re: Pristine Muscles by nelson7777: 2:35am On Mar 29
there is d slangs we use in one of d gyms i use in lagos
we say, dat guy na backyard boy, or na backyard,
i knw u r wondering wats is he saying, it is jst a simple way we identify guys who work out in a gym and who works out in their backyard or at home in general,
every home gym/backyard has a bench and dumbbells but 95% of them hardly ever ever hv a squat rack, which results to their members having d johnny bravo looks, " no legs, no ass" ( calfs is more of a personal decision), equals to an abnormal and an unbalanced look.
This write up is to advise most of u dat prefers working out at home i dnt hv a single problem wit dat, but i must ask " do you squat" does ur home gym hv a squat rack.. if it does pls proceed n more muscles to ur thighs
bt if it does nt pls fix a 1 day u go to a gym n squat a.k.a legs day. "it is a must".
most people will say no we squat we do leg programs without weight dats some serious bullshit, u bench press more dan 100kg n u expect ur body weight squat to make u symmetrical like frank zane or arnold
lets say u weigh 80kg nw divide ur upper body vs ur lower body 40 _ 40 kg each, bross u won build legs with 40kg while ur shoulders n chest they carry times 2 dat.
Yes footballer builds legs without weight but it fits their own sports with their own sport physique ( footballer physique), u want to confirm right? Ok
Christian ronaldo hv a fantastic leg 4 footballer i agree 100% in ur head divide C ronaldos upper body 4rm his lower body, nw divide d upper body 4rm d lower body of arnold / frank zane / phils heath, or any bodybuilder u cn think of nw puts arnold upper body on c ronaldo fantastic lower body, does it match

Pls help ur self they r 2 hardest part of d body a man can build which is not his chest or arms
It is d legs first n d back second. ....
Someday we will talk about hw d back muscles is very important 4 man....
I throway salute to d boss pristine muscles

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Re: Pristine Muscles by nelson7777: 2:55am On Mar 29
D most asthetics body builder ever liveth

D man dat made d whole Olympic body to recognize dat u dnt hv to b excessively built to win mr olympia.

D only man to ever beat arnold schwarzenegger
D man dat made arnold so ashamed dat he had to wear more shorts n cut most of his trousers n also cut d calve area of some of his trousers so he will always remind himself to squat n build his calves
D man dat ended up being arnold best friend..
Jst so u knw he was very intelligent with heavy degrees n also a chemistry school teacher
And 4 all of u saying i dnt hv time, he goes to d gym after teaching in evening do u knw d energy it takes to teach children,

Frank zane respect ur boys nelson and pristine..

3 Likes

Re: Pristine Muscles by PRISTINEMUSCLES: 6:52am On Mar 29
@nelson7777, nice one bro. How is d "pumping" going? Hope you are keeping it real. Squatting no doubt is difficult at the earliest stages of building the quads but with time, the whole regimen becomes "enjoyable. A good well developed quads and calves gives one that sense of balance and confidence. As for the back, that is a topic for another day.
Frank zane is most definitely it. He had the body-build of a god. Every muscles with the right definitions and proportions. He was a chemistry teacher at the time. That is what is called "passion". There were n't much machines then but he sculpted his body to become muscle personified. What more can i say. But i still got much love for arnie.


No pain
No gain.

2 Likes

Re: Pristine Muscles by palamo(m): 8:46pm On Apr 01
Pristine thanks for this wonderful thread. I have been lifting but I have so much body fat. How can I reduce this?

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