madeinnigeria:
pls do you know where i can get dumbells (apart from ojuelegba and national stadium) at affordable prices...

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.

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.

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.

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.

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.

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.

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".

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.

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.

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.

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?

PRISTINEMUSCLES:


Niceone @sammy 7566. You are indeed keeping it real. What do you mean croba neck? Explain better.

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?

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 ?

PRISTINEMUSCLES:
GYM IS LIFE.

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?

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.