₦airaland Forum

Romanian deadlift( this targets the gluteus-ass muscles, and the back of the quads).

Bent-over-row

Calf raise

Session B like i earlier mentioned targets the lats as well as the quads and calfs.

Back squat

Barbell pull-over

The each exercise above should be down in 4-6 sets of 12-15 reps each. The recovery time(rest time between each exercises) should be minimum of 30 sec and maximum of 1 min 30 secs.

This session should end with a cool-down exercise lasting between 5-8 mins. To perform cool-down exercises, go through the thread.

Upright barbell row.
Concentration curl.
Barbell curl.

Incline fly.

Military barbell press. It comes in two variations(standing and sitting).

From the word "split" it simply means division. And so the split program will be divided into two sessions.

First session works or targets the muscles of the chest,shoulders and arms.
Second session works or targets the muscles of the legs and back.

Like i said before, one must first begin with the basic programs for a duration of 6-8 weeks (with consistency and determination) before progressing to the split program.

So lets begin with session A.

Warmup exercise kickstarts with a period of 10 mins.

Barbell bench press.

Below is a pictorial representation of the exercise

Yes, i am back and better. I apologise for inconsistency in updating.

So you have begun the basic programs and your body is getting used to those gruelsome workout sessions. And as we all know, our body so much love adaptation and that is why we need to constantly challenge our muscles.

We proceed to what is called the split program.

Boomboost:
PRISTINEMUSCLES, more pics biko

No vex abeg, i will definitely update the thread tonight.

amicableSavage:
bro pls wats the difference between whey proretin, creatin and amino tablets?

thanks

Yes, very good question.
Whey protein, creatine powder and amino acid supplements are often used interchangeably but there are notable differences amongst them.

Whey protein, as the name suggest is basically protein. Since muscles are majorly made up of proteins and water, whey protein is used to boost muscle size. During workouts, muscle fibers are broken down and it is during rest that the body kickstart the repairs of the muscles and make use of proteins ingested to build bigger muscles. So whey protein is primarily for increased muscle gains as well as for quick recovery. On the other hand, creatine powder is primarily muscle fuel, it increases the energy level of the body(muscles) to perform beyond the body's normal capacity. So you normally do 3 sets of 15 reps of bench press, creatine can make you do an extra set of 15 reps.

Creatine and whey protein when taken together works well. Creatine powder for the pump while whey protein for the recovery.


Amino acid supplements work the same as whey proteins. Since muscles are made up of proteins and amino acids are the building blocks of protein, it therefore means that taking of AAsuplements will boost muscle gains during recovery.

Jadonjack:
I ll advice we create watsapp group for this and also for some working out tips

PRISTINEMUSCLES, wat do yu think?

Creating a watsapp group is a good idea but you know that this thread of ours will die a natural death if such is done. Moreover this thread is far encompassing(reaching a wider audience) compared to a watsapp group. So many pple go through the thread one way or the other. I am suggesting that we endeavour to regularly update the thread with our workout tips and body transformation and progression pics, motivating pics and other "muscular neccessities".
On my part, i have not be consistent in my updates, i will endeavour to make amends.

Thanks jadonjack.

kindredspirit:
Lol. Thanks man. Don't mind my lazy ass. I've rested O. Not anymore though. From now on, I'm turning into one mean iron-lifting machine.

Hello kindred spirit, how is your training? For a beginner, starting your body-building journey using machines is not advisable(if you want to see muscle gains). Freeweights is far better, when i talk about freeweights, dumbbells and barbells come to mind. When you train with freeweights, you experience that natural feeling as well as mastering proper form during lifting. There is full range of motion(contraction and relaxation) of the muscles during freeweights workouts, even pro body-builders finish up with machines and not begin with it.

To have a muscular physique is not going to be easy most especially when going natural(no steroids and the likes) but when you have that jaw dropping physique, you just know there is no going back.

When people see me, they are amazed by my physique and i hear them saying things like which kind steroids you dey take? Wetin your programme be like? i just smile because they don't know what is involved.


As for your rest days make it one day minimum and 2 days maximum.

#getsweaty2gethulky

The word "smart" is very inappropriate to use in this context. He is a very dubious individual. I still blame jobseekers that fall into traps such as this. Most dubious employers see desperation in the eyes of job applicants and they take advantage of the situation. One must be aware of what he or she is going into as regards the conditions of employment as written in offer letter.

I hope you the poster do not have a "drum" belly. The reason a person will have a pot belly is simple, calorie intake more than calorie expenditure. No exercising and poor eating habits. For correction, there is no excuse for a lady to have a "drum belly", forget about those pregnancy ish, most ladies are gluttons. They can eat for their generations, men inclusive. Alcohol is also one a major culprit here.

At least, here is a person that is practising preventive medicine and also reaping its benefits. To be healthy is so simple. Eat right, exercise well, rest and sleep well. Your health will improve, Your sex life will surely improve.

Keep it up.

kindredspirit:
pristinemuscles, where you at bro?

I've set off on a bodybuilding journey. It's just day two and I'm in serious pains all over every fibre of my upper body! Damn! I can barely manage to lift a scoop to pour on my body when bathing. My arms, biceps ( especially) , belly and chest regions are all sore with intense pain.

My gym instructor is urging me to rest for two days. It's rest-day three and the pains just won't let up Mehn!

I know bodybuilding is "no-pain, no gain " especially for newbies. My question is : shouldn't one pop some Painkillers or Analgesic to numb the pain? My instructor advised I shouldn't take any but allow my body get used to the pain and ride over it. Please advise. Is that standard practice?

Not sure how I can lift any weights with all this pain.

I am happy that you have taken the bull by the horn to kickstart your bodybuilding journey and i can tell you for free that it would be worthwhile. Yes, for the pain you are going through, it is very normal. The pain is usually as a result of buildup of lactic acid in your muscles as well as muscular breakdown. The pain will pass and please do not take any pain killer or anagelsic. Please don't give up, i believe once you start seeing those jaw-dropping changes in your physique, you would not relent. Remember rome was not built in a day. Determination, consistency,patience, smartwork. You are good to go.

Welcome to our club of "MEN OF IRON".

This is plain stupidity. Do you know that swinging or carrying babies in wrong ways could cause dizziness and imbalance in them? No matter how busy one is as a new father, there must always be time to do his exercises, if he is determined, not putting his baby through stress. Moreover, the baby could slip from his hands in the air.

Nice one. And another tip is to keep oneself busy. Sitting in one position for too long, more like living a sedentary lifestyle triggers excessive craving for foods. Ever wonder why those tomatoes and pepper sellers look a fat slabs of flesh, no movement, just sitting and woofing down unhealthy foods down their throats.

Exercise, gym and lift weights.

Come and collect 13 lbs of pure raw beef muscle for this post of yours.
I love "curvy" women cos they have lots of things to play with. No time for chewingsticks and bones.

clothes are really suffering, to imagine that she could squeeze those flesh in those clothes is truly amazing. I am a fan of huge bosoms but this is rather repelling. Moreover, the bigger the size, the faster they sag.

Guy, swerve go one side with your bag of junks.

Okpeyi and the likes, those things they maga person kidney like poison. But there is one truly healthy liquid that is nafdac certified as well as clinically proven to be potent.

I bring to you RUZU HERBAL BITTERS.

martineverest:
this scourge is really appalling..lagosians have the worst of mouth odour.

U meet a co-worker in d morning;he tells u 'good morning'.the odour from his mouth is enoff to give u a bad day.....imagine,somebody dat just brushed his mouth not less than 2hrs and his mouth oozes like cesspit of rotten eggs and beans

The thing dey baffle me. If a guy's mouth smells like cow dung, it is understandable to a degree but when a beautiful damsel's mouth oozes of fresh faeces, then something is so wrong somewhere and it is totally unacceptable.

one4GOD:
My dear I tire ooo. when I get 5litres from home for 5k wondering what kind of honey this OP is marketing. and even here in lagos in my office someone brings from Kogi and we buy a bottle for N1k. maybe he should start marketing his own for the politicians. SMH

You can say that again. I just hope people don't fall prey to his "exploitation".

Your post is quite misleading. Sex in itself is very healthy to the body. Only number 1 is correct to an extent. Reason being that, there is temporary elevation of blood-pressure and pulse-rate during coitus. And for a healthy person, no problem, but it becomes a problem for hypertensive patients, diabetic patients, stroke patients as well as folks proned to anxiety disorders.

Why should anyone take sex-enhancing pills for sex? It sounds absurd.

You need to go the hospital to have yourself thoroughly checked. Your blood pressure can be affected by so many factors, ranging from stress-level to inadequate sleep. Please avoid self-medications.

very informative piece of info. Lagos is indeed an ever busy place compared to other states. Stress-level is quite on the high side. And the foods being sold on the streets are nothing to write home about.

I am suprised not to see hypertension on that list. I remebered recently,i was at the clinic, when i overheard the blood pressure reading of a woman 190/160 with a pulse rate of 95. And the woman in question was feeling quite well. That hypertension na real silent killer.

On a lighter note, body and mouth odour are also major health issues in lasgidi

If your story is anything to go by, then you are gradually loosing your grip in your relationship. How will your girlfriend slap you as well as still give you 2 knocks on your head. That na see finish na. No woman born of a man except my "mother" can give me a slap not to talk of a knock my head. She wan die!!. No matter the degree of argument. Dem never born am well.

Maybe this honey of yours contain gold. It seems you don't know what you are saying, when i get my honey at 900 naira per litre.

I like grandpa, he yet proves that age is nothing but a number. He knows the benefit of strength-training, no wonder he still looks fit and strong for his age.

#gymingtillidropdead

Hello my Men of Iron, hope the battle against body-fat was worthwhile.
I will giving us the part two of a goodworkout regimen to engage in. The "split" program
Watch out.