₦airaland Forum

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.

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.

lilmax:
annoying feeling .......and you be like is this girl mad?

Brother, na so. U dey mind dem.

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.

Go softly on them, you can still pass across your message without throwing jabs.

I use to think "fat" people don't eat much, maybe some genetic display on their bodysize. Holly molly, i was to get the shocker of my life when i saw a shapeless mass of flesh in the form of a lady munching a whole chicken and almost a bucket of ice-cream. I just shook my head. And d babe kon dey scoop me, naso i gbaga. No be me and you ooo. If u ask such ladies what kind of men they would like to settle down with. You would hear stuffs like he must be tall, dark,handsome and must be well-built with a ripped belly(six packs).

Abeg follow that guy advice abeg.

You are most definitely on track. Seeing a lawyer with a ripped body in nigeria is surely a rare stuff these days. So like i will always say, keeping doing what you believe in and don't forget that "the world always pave a path for a man that knows where he's going".

I have a thread on body-building which is opened to "men of iron" like you. Post your pics as well as chip in one or two stuffs about maintaining one's fitness.

See, you are worrying too much. You don't have to give "explanations" for what you do with your life. Always remember this "people that matter don't mind and people that don't matter, mind and as well as criticize".
Keep doing what you believe in. If you take most of the comments you get on this faceless forum serious then be in for some serious frustrations.

dotunibrahim7:
pls how can I set up my own local gym

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.

Jadonjack:
Hello guys, i might be moving to ikorodu soon. Please any gym house around ikorodu? Local or standard

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

NeduLuiZ:
Going haaaaaaard

Hmmm, you are nailing it well. Nice one there, d look on your face just shows that euphoric feeling after pumping those muscles and they are all bursting out. Well done.

dotunibrahim7:
oga prestine where have u been?

Baba, i went on hibernation mode. Hope u are pumping hard.

My "men of iron" how has the pumping been? Hope those irons are not cold.
Remember "no pain no gain"

You have not said anything. You can't just criticize the consumption of rice without valid reason(s).

Do you know that brown rice and white rice have nearly the same glycemic index. The only reason why brown rice is considered over white rice is due to its high fibre content. Consumption of white rice in itself is not harmful. It is its over consumption that is bad. Moreover, it is always advisable to combine rice with proteins such as beans,eggs,meat or even fish. Better still a nice amount of vegetables. This reduces the overall glycemic effect of white rice on one's blood sugar level.

eltalentino:
Nice summary bro. You nailed this one.

Na so.

Chipappii:
Thanks. So weight lifting is absolutely necessary. I grow muscles at a very slow pace. Am skinny. Any advice

U are skinny does not mean you will not develop good muscles when you begin the training. You can get some infos about how to go about it on my thread.

Very easy. Preventive medicine is always the way to go. An average nigeria man believes in quatity over quality. When you see them eat you begin to wonder, they will heap their plates with "swallows" and the soup will be so scanty of vegetables and even fish or meat is absent, they will then top it up with a bottle of alomo or soft drinks. That meal is just so crap. A plate of freshly prepared fruits and vegetables is far more nutritous than that.

It seems you just started doing push-ups. Well push-ups is good, at least it makes use of your body-weight as a form of resistance. Push-ups can only do a little. You might notice some changes in your body, possibly increase in chest-width, arm size, triceps, back and even your abs but you will plateau(when muscle growth stops) faster.

So if you want muscles, weight-training is always the way to go. Start at your pace and be observant of your progression.

davbravo:
how do you deal with stretch marks around the shoulder and arm region as a result of body building

Truth be told i don't know. But you could try using one of those "organic" stretchmarks removal cream.

Stretchmarks are usually as a result of rapid skin expansion caused by muscle building. To minimize stretchmarks, you have to follow a progressional weight-lifting regimen. Rather than going for the real"heavy" weights, you could start small and begin to progress. But this style would not work for someone that wants to go all out for muscle size as against just lifting for physique sake.

I also noticed that barbell and dumbbell curls can cause those stretchmarks but to erase or minimize the exercises is as good as defeating the purpose of muscle building.

So like i will say, ditch stretchmarks and go all out for the muscles.

I am a choleric individual but i have learnt and i am still learning to master my emotions. It has not been easy but it is for sure a very interesting journey. Whenever i am angry, i just simply walk away from the stimulants. Morestill i pump some "iron".
I have promised myself not to ever talk during my anger sessions or stay close to the person triggering it because i "fit" just kill am for nothing.

Very informative. And the scary thing about this disease is that one can go on for years without knowing they have such conditions.
Nigerians can be very funny at times. You see them talking about chasing "money" while at the same time neglecting their health.

I remembered one friday as i was doing my roadwalk, i overheard someone say that i have no work i am doing that is why i am doing it. When i turned to see the person, i saw a fat mass of flesh with a drum belly in a suit and tie. I just shook my head.

Nice one. You could not have put it any better. For those of you guys and even ladies talking about money over six packs and a ripped body, let me tell this you are deceiving yourselves. What stop you from having both?

Before "cheese" started dropping for me, i dey collect babes from guys wey get money. I developed myself physically, mentally and in virtually every sphere of my life. Let me tell you for free now "there is no woman on earth that does not get turned on by a ripped and fit body". That aside, health benefits should be everyone priority that wants to build his or her muscles.

Topiipii:
There are other threads on nairaland with links to more Chase novels, just google 'James Hadley Chase nairaland' and you'll see the threads I'm talking about.

P.S: you can download about 80 Chase books on www.krizma-ebooks.com, just register, search for 'James Hadley Chase' and start downloading (20 downloads max. per day though).
I am looking for 'Mission to Venice', whoever has a link to the ebook should please post it here.

i am having difficulty downloading from the site.
I would very much appreciate it, if you could send me ur collection of james hadley chase novels to my email address
pristinemuscles@gmail.com

Nice info. So all those babes with"slippers" breasts na d defect dey worry them be dat. And gals with this kind of breast can be so insecured and i don't know why.

I want to be forever young and ripped. I fear growing old. At times i look at my self in the mirror and i become scared when i imagine that a time would come when my pecs would sag, my abs would be invisible, my biceps and triceps would be non-existent. My quads and lats would be looking emaciated. My face would be filled with wrinkles but that would be a long time from now. So let me bask in the euphoria of my youthful vigour, strength and handsomeness.
But one thing is sure, i am going to live a fulfilled life.

When i first heard this piece of information in 2006, i seized to put my mobile phones in my pockets. Either i carry my mobile phones in my hand or my bag. Don't want to damage my "swimmers" for anything.

Very informative. I can never ever make the mistake of sleeping with my phone so close to my ear even when switched off. Any mobile device or gadgets with screen emit some form of radiation and continous exposure to such radiations could lead to the dreadful "cancer".

I give you 13 lbs of raw pure muscles for this post of yours.

Usually i don't do this but i must.

Here we go again for the umpteenth time. I don't know why a man will think that showering gifts and offering uncalled for assistance to a lady will guarantee him sex. This guy just boxed himself in d dreaded zone(friend zone). When a lady start calling u a very nice guy,e don be. For crying loud you can expect her to feel sexual attraction for you when you appear "too nice". Too Nice guys always finish last.

I don't blame you(lady) and don't compromise on your standard of no sex before marriage but if you are not a virgin or morestill collecting "it" from some random guy out there, then you a "foool" living in a fool's paradise.

Very informative. For we "men of iron" sweat is like our friend. We sweat almost everytime so it becomes imperative for us to practise good personal hygiene.

I give u 13 lbs of pure raw muscles for this post of yours.

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.

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.

When i first began strength-training, i never knew of "warm ups" or "cool downs". I did just go into the gym, do my "thing" and go out again. Not until when i came across an article that discussed the importance of warm ups and cool downs. As soon as i incorporated them into my workout regimen, it was goodbye to premature muscle fatigue, for as long as i do them.

So today i will telling us what warm ups and cool downs are as well as their health benefits to our muscles and our body overall.

Hmmm, i am back and better. How are my fellow men in iron doing? Hope u guys got dose muscles engorged with enough blood.
I promise to keep the thread of ours updated and i will do just that.


I am going to be talking about some things we often neglect in our workout routines. Stay connected.