₦airaland Forum

For my brothers looking to work out this week. Wednesday chest work out. It's a split exercise one major muscle and one minor(chest & triceps)

*You can go from heavy to light or vice versa
*each exercise is for 3 - 4 sets minimum 10 - 12 reps
*2-3 mins max rest time before next set

Chest workout :
Flat bench press
Inclined bench press
Incline Dumbbell chest press
Diamond push ups or flat chest push ups

Triceps :
Dumbbell tricep kick backs
Dumbbell single arm raise
Barbell skull crushers
Cable tricep push down

If you can't access a gym;
Chest:
Flat chest push ups 40 - 60 reps

Decline bench press (grab a chair or table 2-4ft in height place your two feet near the edge and push) 40 - 60 reps

Incline chest press (using the same chair or table rest it against a wall and place your two hands near the edge and push). 40 - 60 reps

Triceps;
Tricep dips ( grab a chair or flat table rest your two hands closed together behind the table or chair, your two feet flat on the ground and push up and down) 40 - 60 reps

Tricep diamond press ( place your two hands together making a triangle shape with your fingers now push up and down in a chest push up format) 40 - 60 reps

xfactordv:
wow. you must be an expert in this. the thing is, am a short, thin guy, i want to gain muscles but people keep telling me its going to affect my height i.e i get shorter. a not looking for much muscles. i just want to get a body that makes me look good in every clothe i wear. what do i do ?

A man must always do that which makes him feel happy not for others but for thyself. Tall or short, a well chiselled man is a delight to the eyes heck even Greek sculptors. As you go deep into your fitness journey you don't even care too much about the body but he transformation going on in your mind. You and you alone determine how far or how much muscles you gain. The same people telling you how short you would be would someday come around and appreciate how much work you put in to achieve your frame.

NYCnextStop:
Thank you man. Noted

I've always been on and off at the gym and resumed workout yesterday after 8months of inactivity due to work. It was just as if I've never worked out before in my life. I could not lift like I used to, and got tired easily. I was thinking of going for supplements to boost my energy but I guess I'll have to wait till December. I quite appreciate this post

CONSISTENCY is the first hurdle your must achieve on your journey. Until you get to that stage where if you don't work out at least twice in a week and don't feel itchy(pun) like an addict, you may suffer from the stop start syndrome bedevilling most men. Women never take a day off in looking after their bodies whether fat, skinny, short etc. Start by committing at least 3 times a week regardless of how busy your schedule is and work out for minimum of 40mins. In order to achieve consistency go two days back to back, take the next day off and complete the final day for a three day workout plan. In the beginning never go two days without hitting the gym. The idea is to trick the mind into adjusting and gaining the momentum and consistency necessary for the body. Always remember the body is just a vehicle the MIND really is the engine. MIND OVER MATTER...

NYCnextStop:
Insightful and educative. Great piece man

You didn't say anything about supplements tho. Are they necessary for maximum results during workouts?

Well that post was for beginners and those about to start. But to answer your question. What are supplements?? Substances or foods that aid you in your journey towards achieving maximum result and efficiency. I usually advice newbies to stay off supplements when starting out. What you really need is the consistency to show up week in week out and test your strength and endurance without any help from supplements for the initial 4-6 months. Once you gain the consistency you need then you advance towards using supplements. If you are past this stage it then comes down to what your goals are and what kind of supplements would help you. Do you want;

1. Increase in body mass ?
2. Increase in Lean Muscle Mass ?
3. Faster recovery post-workout ? High energy pre and during workout?
4. Reduce Body Fat percentage ?
5. Increase Body Metabolism ? And so on

Once you know what your goals are, then you can include supplements to your routine and boy oh boy they definitely help you increase your efficiency and output. Where your natural energy finishes supplements take over and that's why they are every athletes best friend.

**Remember it all depends on what your goals are. As your body transforms so also your fitness goals change..

For Beginners and those aspiring to take up fitness here are things you must consider before starting out.

1. Fitness is a life long journey of no end. Please read that again and again till you understand the statement.
2. Treat fitness and working out as a lifestyle. Just as you cannot do without eating and brushing your teeth, you must own your fitness journey.
3. No pain no gain. I know that statement has been said a million times but acknowledge it's significance.
4. You would feel pain initially but it never ends. After a very good workout your muscles would feel sore even if you have been working out for ten years. You only adapt to the pain and trust me it gets better with time.
5. The only difference between those guys with six packs and bulging muscles you envy at the gym is TIME and HARDWORK. The gym is the only place you must put in the work to get the results. No SHORTCUTS...
6. Getting your dream body is hard but maintaining your dream body is even harder. If in doubt Google Serge Nubret
7. The six packs and the great body is just a fragment of what you gain from working out. Most people stop at this level. Think confidence, mental alertness, discipline, friendships, emotional balance, punctuality these are but a few levels you unlock as you train harder. If in doubt Google Dwayne Johnson
8. There would be dark days you don't feel like training or even lifting weights it's only normal don't force yourself there's always a tomorrow. But don't stay too long on this trajectory.
9. Set goals and have a timetable. Just as your taste changes from time to time so also should your fitness goals and timetable also change. This helps you monitor your progress and also improve on muscles you feel require more work.
10. REST REST REST !!! Your muscles do not grow at the gym. Spend 1 million hours at the gym if you do not rest and I mean quality rest not cat naps your growth would be slow and annoying. Your muscles grow while you are sleeping
11. Nutrition is very important. Please read that again. Nutrition is very very very important. What you take in is what you give out. Eat well and eat right but do not deny yourself of cheat meals.
12. Please work your lower body. As much as big biceps and puffed pectorals are nice, as you get older your lower body requires all the strength it would need to carry your upper body.
13. Take cardio seriously. I know a lot of guys hate cardio but you need it. How else do you test your endurance and strength?? In a XS tshirt? Bro run that treadmill, put those gloves on and punch that bag, take up a sport or simply do crosslifts. Test your strength and endurance you never know your limit.
Finally have fun while working out and like Nike says "Just Do It".

Side Note: Anyone interested in fitness and helping others can create a thread for fitness people and tag me so as not to derail this space. I can offer advice to newbies and also tips...

A man must be knowledgeable about all spheres of life even though a little to be knowledgeable about one part and leave others out is to be ignorant.

Everyone here deserves to be heard no matter how stupid we think their opinions sound and everyone here whether you read silently or post regularly must put their egos aside and what we think we already know and works for us and ensure the sanctity of this space, protect and guard it not by insults but by the quality of your thoughts and dignity of your character. Just like Plato's Republic where thoughts which shaped civilization came from. This is our REPUBLIC and we would guard it not by being Quick to Reply or Quick to Attack or Quick to Label and the need to be RIGHT but by being RATIONAL and THINKING MEN.

p.s There's a reason why Rollo Tomassi named his book the RATIONAL MALE.

Labelling and name calling someone else. To what end does this go to serve? Your Ego to be right? Drop your Ego. Read, comprehend, understand then ask questions. You don't agree with an opinion? ask questions put the opinion to a test and then come up with your answers. If the other party doesn't accept your perspective? Drop the need to be RIGHT and move on. Someone else would value your opinion and stick with you.

I thought only women were allowed to bring a gun to a knife fight. Fool, troll, masturbator, idiot, simp, blue piller, bastard, broke, rich and all other name calling from where did all this come? From Men? I very much disagree. The Socrates, Aristotle's, Pythagoras of this world sat down and had discourse's. Of course they had disagreements but each put the others thought to a test before accepting or disagreeing. Do not just disagree with a man's opinion, acknowledge it, put it to a test before accepting or discarding. That's how our fathers came about SCIENCE. Remember Hypothesis?

We have all got deep rooted foundational thought patterns and upbringings. You are not going to explain the concept of Jesus to an atheist by insulting or calling them names. You are not going to explain the concept of not paying for sex to a man who has all his life seen his role models, uncle's, friends pay for sex with so much success by calling him a TROLL.

Before you reply that post, why not read it first, read it again, comprehend and understand what the poster is trying to say then go ahead to ask questions before disagreeing. If you are to disagree with someone ask questions try to know what propels that person's opinions and thoughts.

Quick to Reply, Quick to Attack, Quick to Label, the need to be RIGHT and the clash of opinions.

Everyone has got an opinion, acknowledge it respect it and know peace. It seems people just look up your username, read your posts and then go ahead to attack.