-RAJ-'s blog

Hey MFT crew,

Anyone ever wondered how gymnast trains? I mean those guys have amazing upper body muscle definition. And i heard they only do bodyweight stuff?

Anyone have any ideas on how to incorporate gymnast training to a routine?

Im quite interested on the planche...any gymnast out here?? Can share some training that is needed to lead to a planche??

Thanks guys =)

This is my new routine..its time to change as i was on my old one for at least 2 months...
My new routine is a 4 day split...

Monday: Legs and Shoulders

Legs:
Quad Extention 4 X 10
Hamstring Curl 4 X 10
Leg Press 4 X 10
Calf Extention 4 X Max

Shoulders:
Seated Shoulder Press 4 X 10
Side Laterals 4 X 10
Front Raises 4 X 10
Rear Laterals 4 X 10
Shrugs 5 X Max

Wednesday: Chest and Triceps

Chest (Greg Plitt routine):
Incline Press superset Incline Fly 4 X 10
Flat Press superset Flat Fly 4 X 10
Close Grip Dumbell Press 4 X 10

This is my new routine..its time to change as i was on my old one for at least 2 months...
My new routine is a 4 day split...

Monday: Legs and Shoulders

Legs:
Quad Extention 4 X 10
Hamstring Curl 4 X 10
Leg Press 4 X 10
Calf Extention 4 X Max

Shoulders:
Seated Shoulder Press 4 X 10
Side Laterals 4 X 10
Front Raises 4 X 10
Rear Laterals 4 X 10
Shrugs 5 X Max

Wednesday: Chest and Triceps

Chest (Greg Plitt routine):
Incline Press superset Incline Fly 4 X 10
Flat Press superset Flat Fly 4 X 10
Close Grip Dumbell Press 4 X 10

Hey MFT Crew,

I'm having trouble building my traps. Right now, im doing shrugs, heavy for 6 - 8 reps. How many sets do I have to do to get a good workout for traps?

I need to add on some mass to my arms too. I train my arms once a week with supersets (bi and tri).
My routine is like this:

4 sets EZ Bar curls superset with EZ bar lying triceps extensions (set 1 is a warm up set, the rest is heavy 8 - 10 reps)

3 sets seated dumbell hammer curls superset with triceps rope pull down (heavy 8 - 10 reps)

3 sets of preacher curls super set with triceps kickbacks (heavy 8 - 10 reps)

Hey MFT Crew,

I've got a question on weights.
I wanna put on some muscle mass..
So which of the following lifting styles should i follow:

1. Pyramid - ex 4 sets increasing weight (12 reps, 10 reps, 8 reps, 6 reps)
2. Fix - ex 4 sets with same weight (6 reps for all using heavy weights)

Thanks!! =)

Hey guys, i have a question...

Ok, sometimes i dont get the chance to go to the gym, but, i never fail to workout..
I have an ez bar with some weights and dumbells...
So i never really had problem in training when i can't go to the gym...

The only muscle i have problem with is chest. Reason being, i dont have a bench at home :(

So, ive been cracking my head trying to figure out how to train. And i came up with this.

BACKPACK PUSHUPS

Hey Jamo, hows things?

I've got 2 questions today..

1. What is the difference between training with the same weight for all sets (ex. 4 sets of 10, with 15 pound dumbells) compared to training while pyramiding down the weights and increasing the reps for each set (ex. set 1 - 15 pound, 8 reps, set 2 - 10 pounds, 10 reps etc)? And which of this following methods is better for gaining mass?

Hey Jamo and MFT members!!

Ok...this is quite sad..but im having some issues now and i can't afford protein powder at the moment...
So i was wondering, is there a good post workout shake/meal that i can make without protein powder?

Like maybe get my protein from milk or something like that..
I've been searching the net, but im not getting anything :(

Thanks in advance!

Hey,

I'm asking this question on behalf of my female friend.
She wants to tone up her glutes, abs and triceps.
So she asked for my advice...

I'm no expert, but this is what im thinking:

Legs and Glutes:

1. Squat - Light weight, maybe 5 to 8 pounds dumbell in between legs - 12 - 15 reps. 3 sets.
2. Glute Bridge (Pelvic Tilt) - 12 - 15 reps. 3 sets. Maybe add some weight on the lower ab area (5 pounds)

Abs:

1. Side Plank - Hold for 10 - 20 seconds. 3 sets
2. Oblique Crunch - 10 reps 3 sets

Triceps:

1. Tricep Dips - 8 - 10 reps. 3 sets

Hey MFT family,

My gym does not have a Preacher bench or Preacher Machine..
So i'm wondering if any of you guys can give me a innovative way to do preacher curls.

I know that i can set a bench at an incline level and do dumbell preacher curls. However, i prefer to do my preacher curls with the EZ Bar. So, how can i do my preacher curls with and EZ bar, without the use of a Preacher bench?

Hey Jamo, I have 2 questions for u, not more no worries :)

Ok.
I feel that my weak point in my physique is my chest. So, i'm doing 30 push ups every morning to help improve them (hopefully).

Anyway, i was stretching one day when i realised something. I notice when my arms moved upwards (towards the ceiling), i feel my upper chest muscle start contracting. And when i brought my arms downwards, i found that my lower chest muscle start contracting.

Hey guys,

Just bloging out my training experience today.
I recently put together a routine that i felt was quite interesting. Basically, i'm training with both bodyweight and weights, but for weights, i use light weights so that i can really isolate and "feel" the muscle working.

The reason why i chose bodyweight training is because:
1. Personally, i feel it is much more intense compared to weight training.
2. Most bodyweight excersises are compound movements, and i read that compound movement help build overall size to your physic.

So, this is how my training goes.

Hey MFT-ians :)

Just wondering what's the difference between protein powder and protein tablets?
And what do you guys think about this:
http://www.nutritionpark.com/healthfitness/retrieve-Product.np?model.id=...

Hey Jamo and guys at MFT,

I have a question. I know that it is important to change up my training routine after a period of time to prevent plateauing.

So i'm wondering, after how many weeks should i change up my routine? Is 6 weeks good, meaning i follow a routine for 6 weeks and then change it for another 6 weeks?

Oh yes, i have one more question.
I have a thin neck, so what workouts can i do to work my neck muscles. I read that doing upright rows and shrugs help, but isn't that for training the traps?

Ok.
I've been searching the net and books and i've found so many different kinds of workout routines like P90, Max OT, etc.
So now i'm basically confused.
I really need some advice on how i should go about with my workouts and nutrition to get the physique i'm looking for.
So, here's a little about myself:
I have a lean body (not sure if lean is the right word, or scrawny).
I'm thinking of taking up modeling, so i'm training to build a model-like physique.
I just changed my routine and i'm going to start a new routine next week.
My routine is like this: