dotunibrahim7:
OK, thanks. bro but which bench press do u do.. incline or flat?

almost flat. Efficient equipments are hard to come by in the local gym.

NeduLuiZ:
almost flat. Efficient equipments are hard to come by in the local gym.

alryt man thanks

PRISTINEMUSCLES:


Why don't you set up your own local gym? Ikorodu is somewhat a suburb of lagos and so scarcity of gyms is very likely compared to high brow areas like the lekkis, the ikejas

Guess dats exactly wat I'm gonna do.

Thankz man

Hello lifters! I've been working out for about a year plus now. Never stepped in a proper gym before. just a local gym at school. I have a friend who's been on this fitness journey with me. We tried many things. From Starvation diet for six packs, to dirty bulking etc. But we've learnt so much now.learnt from our past mistakes. It's how we got here.

Most people care not so much about working all muscle groups. All they want are huge triceps, biceps and pecs, ignoring other body parts. Achieving a symmetrical, proportional and strong physique should be every lifter's goal. It entails giving other body parts the same attention you give those your favorite body parts. Great work Pristinemuscles

Mickey7:
Most people care not so much about working all muscle groups. All they want are huge triceps, biceps and pecs, ignoring other body parts. Achieving a symmetrical, proportional and strong physique should be every lifter's goal. It entails giving other body parts the same attention you give those your favorite body parts. Great work Pristinemuscles

nice one bro

Mickey7:
Most people care not so much about working all muscle groups. All they want are huge triceps, biceps and pecs, ignoring other body yparts. Achieving a symmetrical, proportional and strong physique should be every lifter's goal. It entails giving other body parts the same attention you give those your favorite body parts. Great work Pristinemuscles

Yes you are right. The back muscles which consists of the traps and lats are about the largest skeletal muscles in the body. Not forgetting the quads. The biceps, pecs and triceps are small muscles compared to this. It is in nigeria you will see a guy with huge "upper body" and "mosquitoe legs". If you ask them whether they squat, they will not at all. Developing all parts of your body not only gives one proportional but also it gives balance.

Your last statement has a caveat. You see we all have weaknesses in our body-parts. So those weak parts should be given more time of work-out compared to the "strong" parts. This is from a body-building angle.

PRISTINEMUSCLES:


Yes you are right. The back muscles which consists of the traps and lats are about the largest skeletal muscles in the body. Not forgetting the quads. The biceps, pecs and triceps are small muscles compared to this. It is in nigeria you will see a guy with huge "upper body" and "mosquitoe legs". If you ask them whether they squat, they will not at all. Developing all parts of your body not only gives one proportional but also it gives balance.

Your last statement has a caveat. You see we all have weaknesses in our body-parts. So those weak parts should be given more time of work-out compared to the "strong" parts. This is from a body-building angle.

what is your program like? Your goals? I'm on holiday. Usually I'd just

Running helps for the calves

NeduLuiZ:
Running helps for the calves

I have come to agree that calves have a lot to do with genetics. They are my greatest weakness and i am almost giving up on trying to grow them but i still try to hit them every now and then. I do mostly donkey and calf raises

Mickey7:
I have come to agree that calves have a lot to do with genetics. They are my greatest weakness and i am almost giving up on trying to grow them but i still try to hit them every now and then. I do mostly donkey and calf raises

try running along hilly areas

Mickey7:
what is your program like? Your goals? I'm on holiday. Usually I'd just stop working out until school resumes. This time i decided to create a little something in my back yard

My program is very simple,adaptable and flexible. My goal for now is to build more lean Muscle mass and reducing my body-fat.

I will giving us some good exercise programmes and the muscles they hit. Watch out.

To a very large extent, genetics play a huge role in having nice calves. But some exercises can pump those calf muscles such as barbell seated calf raise,standing dumbbell calf raise.

Like i promised before, i will be giving us some real good workout programmes to make use of.
As a beginner, it is always pertinent to begin from basic programs. This will provide whole-body-workouts. From the basic program, one then progress to the split programs. When i mean split programs, i am talking about programs that hits on separate muscles of the upper and lower regions of the body separately.

Always following

Warm-up exercise will take about ten mins. Then you engagse in close-grip bench-press using the barbells, with sets of 3-6 with reps of 6-12. This is followed by back squats still using the barbells for 3-6 sets with reps of 6-12. Then proceed to bent over-row with the same number of sets and reps like the previous. This is followed by chin-up(wide-grip). Military barbell press comes next, calf raise follows and finally barbell curls. These exercises should take 3-6 sets with 6-12 reps.
After this, a cool-down of 5 mins follows. You could still engage in some light stretching for 10 mins.

Duration of this program should take between 6-8 weeks before progressing to the "split" programs.

Frequency of the program should be 3 workout sessions per week with a one-two rest day(s) between. This depends on your muscle recovery period.

Then a recovery time of 30 sec-1 min 30 secs between exercises during a workout session is prefarable.

How I wish,you compliment it with Pictures. For easy understanding. my opinion

Always remember that for each exercise you must always use the maximun weight that you know your body can lift in very good form for 12 reps per set. This is very important. So take for example that you can bench press 90kg in proper form for 15 reps, it therefore means that a slight increase in the weight will see that your reps would reduce. Probably 5-7kg increment could yield a 12 reps exercise using proper form.

This is a pictorial representation of a man doing the close grip bench press.

Back squats

Incline fly,
Chin-up(wide-grip),
military barbell press (seated variation),military barbell press(standing variation).

Nice, it's now making sense. keep it coming, I appreciate You

Calf raise using a barbell(standing variation)

Calf raise with a dumbbell in each hand (start,middle,end).

Pics of barbell curls

@lostcity, i am indeed grateful. I do this because of you guys.

Subsequent posts would be centred on the split workout programmes. Have a gyming night-rest and dream of "irons".

PRISTINEMUSCLES:
@lostcity, i am indeed grateful. I do this because of you guys.

and we are honoured boss

Is it possible to do the standing barbell calf raises without holding onto support. Cause I've tried it and couldn't go FROM without feeling like i was going to fall on my face

Pristine I must confess, you are doing a very great work here... Am so impressed.

Mickey7:
Is it possible to do the standing barbell calf raises without holding onto support. Cause I've tried it and couldn't go FROM without feeling like i was going to fall on my face

Why not? You don't need any support at all. The reason you have a barbell is not only as a form of resistance but also for support. You don't have to go down too fast. Also make sure the support below your feet is not too high.

NeduLuiZ:
Pristine I must confess, you are doing a very great work here... Am so impressed.

Baba, i appreciate.