What happens after you leave the gym?

12:00 Eugene Madondo 0 Comments


There is a lot of talk about what people should do when they are in the gym, but usually not a lot of conversations deal with what happens after your workout. Yes, the workout is a very important part of being fit and getting ripped but it is not the only piece of the puzzle.

Why you need to go lift some weights


Firstly let us talk about why the workout is important. It is important in order to burn calories, increase metabolism, to break down your muscle (previously weak muscle) so that it will get repaired and grow back bigger and stronger. So without the gym part you pretty much will not make any muscle gains if you just do the other things I am about to mention but without what I am about share with you, you would be pretty much wasting your time in the gym although there are exceptions to every rule.
WORKOUT, EAT, SLEEP, REPEAT
WORKOUT, EAT, SLEEP

So I am done lifting what now


The lifting weights part was just the beginning and the break down phase, your muscles do not grow in the gym, you go to the gym to destroy those weak small muscles so that they grow back stronger as I mentioned above, but how do we make sure we recover well and grow bigger stronger muscles? This is where you nutrition comes in, this is where your rest comes in, this is where sleep comes in.

Nutrition


There are guys out there who can get away with eating whatever they want and they are still ripped but they are in the minority, but also just imagine what their physiques would look like if they actually gave a damn about eating properly (Greek god statue equivalent, right?). Most of us have average genetics and it takes a lot of effort to get really ripped, so the easiest way for us to get ripped bodies like the Spartans is to eat a clean and healthy balanced diet, this need not be difficult. It is just about having an adequate amount of all micronutrients and macronutrients, but others take it even further by adjusting their diets to have more macronutrients than others such as limiting their carbohydrate intake and increasing their protein intake, whilst choosing to have a selected type of fat in their diet. Bodybuilders are known to use carb cycling to manipulate their bodies into getting shredded. I for one am not a bodybuilder, so I eat fairly balanced meals with all macronutrients but on workout days I have more carbohydrates than on non workouts days, I also tend to eat less on non workout days. The reason nutrition is important is because eating supplies the fuel for your body to function, it provides the energy for you to work out and also provides the nutrients needed to help repair your body (muscle), and to help your body grow bigger and stronger so that it can in future handle the stress/load of the weights you were lifting.

Rest and sleep


Over training has a negative effect on muscles, so growth is limited when you over train, resting gives your body the time it needs to recover. That is why it is not wise to train the same body part every day; because it will not have enough time to recover hence growth will be affected. When you are out of the gym it is best to find other ways of keeping yourself occupied, possibly doing things that do not take away all the effort you put in the gym for example it is a bad idea to work out and drink a lot of beer the whole weekend after that when you are supposed to be resting, that is counterproductive and bad for your health. You should find good forms of entertainment such as getting some mental exercise by reading a book, meditating, playing board games or whatever you like to do that does not throw all your hard work away.

Another very important part of your rest time is sleep time; your sleep cycle affects your bodies’ hormonal cycle as well so it is best to have a consistent sleeping cycle with at least 7 to 8 hours of undisturbed sleep. Besides affecting your hormones that make you grow muscle or lose muscle, proper sleep affects your wakefulness and thus affects your whole day which could end up affecting your workouts because you will not be feeling a 100% come gym time.

Fitness is not a burden, it is a life style and once you get used to it and it becomes a habit, it is pretty hard to look back, so work hard, eat smart and get yourself some well deserved rest.

No I’m Not Showing off, I’m Just Wearing a Wife-Beater

12:00 Eugene Madondo 0 Comments


I have been wearing wife beaters my whole life, ever since I was a kid. I used to wear wife beaters when I was a skinny dude and no one would notice, but as soon as I added a bit of muscle to my frame I started getting silly comments like why am I showing off, and that I am being a douche bag from non gym goers, the silliest statement I have ever gotten from a chick was that “my top was too revealing,” you would swear she was talking to a chick, I am a dude and I could pretty much walk around topless and that would not be too revealing. The only time a guy is too revealing I feel is if he is completely naked in public.
Johnny Bravo the ultimate douche bag

I’m fit and muscular and I love wearing wife beaters


You know it’s funny how when a skinny guy with just flesh and bones, or a fat/overweight guy can get away with being in a wife beater without anyone noticing and then it becomes an issue when the muscular gym goer is wearing a wife beater. If the world is such a democratic place why does it have different standards for different people? I feel like if hot girls can wear dresses that make them look good and possibly attract a lot of guy attention to them, fit guys too should be able to wear something they feel comfortable in and something that looks good on them and could possibly attract female attention from females who are into the muscular fit guys.

Why are people being haters


You never hear someone from the gym making silly comments about things like wife beaters, or another muscular guy complaining about you looking at yourself in the mirror it’s always some out of shape person or the guy who is still skinny or overweight and just starting out in the gym. You see looking at oneself in the mirror and sometimes flexing is not a bad or douche thing to do, it’s the best way to see how much you have progressed, only you are able to see the minor improvements in your physique that scales cannot tell you about. Looking at the mirror lets you see your weaknesses and areas you want to improve if you don’t believe me Arnold Schwarzenegger will tell you, “When I was 15 years old, I took off my clothes and looked in the mirror. When I stared at myself naked, I realized that to be perfectly proportional I would need twenty-inch arms to match the rest of me.”

Other Things which do not make me a douche bag


Oh and by the way I also like picking up chicks by that I actually mean lifting them off the ground (in a playful manner ofcourse). I mean most chicks I meet  like it when I lift them and I am talking about the small/light ones, the average size ones and the bigger ones, they love to know that a guy can carry them especially the bigger ones (just saying, physically weak guys are sometimes not attractive to females, not always the case though).

Oh and besides wearing wife beaters I like wearing muscle t-shirts/Muscle huggers because just like every other person I like wearing clothes that suit my body type. I am not the skinny jean kind of fella but I have nothing against guys who wear them as long as they feel it suits them and it gets them chicks its non of my business, I am also not the metro-sexual kind of guy so I am not clued up about what is fashionable or not, I just wear stuff that I like. We all wear what we want so it’s best to respect each other and sometimes agree to disagree of certain things, not all people are the same so obviously we will not have the same tastes and opinions as others, I am as much of a narcissist and douche bag as the next guy whether he is a muscular gym goer or not. Until the next guy/girl calls me a show off as I get bigger I will keep wearing my wife beater because that how I roll. 

The 3 Phases to Getting Ripped

22:34 Eugene Madondo 0 Comments


Getting ripped, is very much similar to being successful in life whether it be in business or in athletics or whatever your passion or hobby is. Getting ripped and in the best shape of your life is serious business and you must treat it as such, if you take it lightly then you are bound to fail, success demands a certain level of seriousness to whatever you do. To explain a simple thinking process you must use whenever you want to succeed in anything and in this case getting shredded, I will compress the process to 3 key phases.
three phases to ripped diagram

Phase 1: The planning phase


You should never get into something blindly without any goals, without the necessary knowledge to succeed. You must first access why you want to start working out, whether you want to be lean, with a very low bodyfat like how Olympic cyclist or rowers look, or whether you want to be lean but you want to add more muscle than the rower, more along the lines of a fitness model physique, or whether you want to be as jacked as bodybuilders. It is important to know what your goal physique is so that you have an idea what kind of a diet and workout routine is required to reach those goals.

Before you even start working out you need to know how to eat well, how to train and how to make sure all that you are doing is working. You need the basic knowledge of lifting with proper form so as to avoid unnecessary injury and you need to know that you do not need to lift super heavy, you need to know that your only competition is you not the douche bag who lifts the biggest weights just to show off.

Also it is okay to look and ask for help if you have no idea what you are doing, it’s better to ask for direction then to waste time trying to figure out things for yourself which were already discovered by others, do not try to re-invent the wheel as the saying goes.

Phase 2: The action phase


Now that you have actually done the research whether by watching videos, reading fitness blogs like this one, or reading books and magazines, it is time to actually take action and start working out. All the knowledge in the world does not matter if it is not used effectively. Many people always saying “ I’m going to start working out” but they never get to the actual working out part, they often come up with many excuses such as not having time even when things like watching TV take more time and have very little benefit. Taking an hour out of 24 hours a couple times a week to workout will not kill you; it will improve your body and your life. This phase is the most important because once you begin to work out regularly it becomes a habit and it could turn out to be a lifelong healthy habit which could extend your life and save you a lot of money you would’ve had to spend on medical bills. Gym is very addictive once you get over the initial pain after your first couple of workouts; you later embrace that pain and look forward to it. Deciding to take action could become one of the best moves you have ever made in your life.

Phase 3: The evaluation phase


So you had set goals in the first phase, and took action in the second phase, let us say that you wanted to lose a certain amount of weight or gain a certain amount of muscle by the first 6 months, so when the first 6 months is up you should weigh yourself and see how much progress you have made. If you have reached your six month goals, then you go ahead and aim at achieving your 1 year target. If you have failed to achieve your 6 month goal, you should not panic and quit just because you have failed, successful people rise from failure, and if they fall 3 times they rise 4 times achieving more than they did before the failure because they learn from failure. So how do you learn from this failure? Don’t worry I will tell you, see if you did not gain or lose as much weight as you want, you must assess all your activities from your diet, cardio to your weight training program.

See if you were not consistent you become consistent and see what happens. If you were not watching what you were eating, you eat cleaner and you limit your number of meals and watch the size of your portions. If you think your diet was fine and you were consistent you simple change your workout program and try a different workout program. But changing your workout could be something as simple as changing your rep ranges and your rest periods. Upon assessing your workout plan you could learn that you were lifting weight that were too light, and you could learn you were lifting too heavy so your form was compromised which could have been avoided and saved you a lot of time and effort had you researched the proper ways to lift.

Upon assessing your workout routine you could learn that your body does not respond well to steady state cardio, or that maybe you were not doing enough cardio. You could learn that if you tried mixing steady state cardio and HIIT you could get better results. To get in the required amount of cardio to lean down as much as possible it could be better to research some cardio exercises that would best suit you, if you do something you enjoy; you are more likely to do it frequently without having to force yourself.

This phase is about finding weaknesses and adjusting your approach so that you eventually succeed, it is useless to continue to do something if after giving it enough time it still does not give results. Also know that everyone is different and our bodies react differently to different workouts and diets, so you should be open to experimentation to find what works best for you.

Finding Your Inner Motivation Through Exercising

14:26 Eugene Madondo 0 Comments


Bodybuilding, power-lifting or just simply working out, whether it’s for competitions, so that you win gold medal I Brazil in the next Olympics in 2016 or just to building your dream body is a beautiful thing. You start it for one reason and pretty soon it changes your life. It improves your life in ways you least expect, it is an addiction that is healthy for you, but most of the time many give up just before they experience the beauty of exercise and physical fitness, and most people never experience what it feels like to be their healthiest, to be the strongest they can be.
Arnold Back in the day back stage  

It is said that exercising just like drugs, alcohol and sex releases endorphins, the funny thing with most things that help you release the happy drug is that their side effects are more damaging than their benefits but not exercise. With drugs and alcohol there is addiction and the horrible feeling and craving afterwards, doing drugs can cause family break down and violent behaviour for something which is temporary. With sex, people can end up just having sex just to feel good about themselves only to feel worse or used afterwards especially in the case of females, plus if one is not careful these days there is a risk of contracting a sexually transmitted disease, which could be incurable or something that has a lasting effect like not being able to have kids. Out of many endorphin releasing activities, exercise is by far the best because it improves one’s life, not only in that it makes you faster, or stronger and better looking, it creates a better self image and positivity that comes with a good self esteem. With every session in the gym you improve providing you are being smart and using the proper techniques and weights that you can handle.
Arnold Posing

Exercise whether its bodyweight training or weight-lifting is a stress reliever, it is one of the keys to achieving total health in mind body and spirit. Working out teaches you hard work and requires a kind of dedication that will take you far in life when applied in your other areas in life. When you take into consideration the kind of dedication and consistency that goes into a great physique you will realise why people such as Arnold have been so successful in life. Working out to get a great body requires a lot of goal setting and sticking to your plan and adjusting, if you can do that and apply it elsewhere just like Arnold Schwarzenegger you are bound to succeed.

Use your goal setting and consistency skills that you have developed in the gym elsewhere in life and see where that takes you. Do as Arnie did follow your dreams and be the best and who knows, money could follow no matter what path you take, as long as you spend your time doing what you are passionate about. The way I see it if the average person lives for 60 years and we are asleep for 20 years that means we actually only live for 40 years, so why not spend those 40 years of being awake doing something you are passionate about. 

A Tribute to Arnold Schwarzenegger – greatest bodybuilder ever

17:55 Eugene Madondo 0 Comments


Arnold Schwarzenegger is the greatest bodybuilder ever; he is responsible for making bodybuilding so popular and mainstream.  Arnold just celebrated his 65th birthday less than a month ago on the 30th of July so I decided to dedicate a post to the great man. His bodybuilding journey started off a long time ago at the age of 15, in his native Austria.  He is a 7 time Mr Olympia which is the highest level of bodybuilding competition, after bodybuilding he went on to have a very successful Hollywood  career, appearing in movies like Conan the barbarian, Predator ,Terminator and so on. He even moved into politics becoming the Governor of California from 2003 until 2011. Arnie was not only good at pumping Iron and acting in action movies but he is also a successful businessman, I guess goal setting and hard work go a long way in whatever you choose to do.

Arnold Schwarzenegger conquer pose
Arnold Schwarzenegger conquer picture and he did conquer the bodybuilding world and the big screen.

Arnold Schwarzenegger Quotes and inspirational Images


Everybody pities the weak; jealousy, you have to earn

Arnold Schwarzenegger greatest quotes

Strength does not come from winning. Your struggles develop your strengths. When you go through hardships and decide not to surrender, that is strength.
Arnold Schwarzenegger greatest quotes and lifting images
Arnold Schwarzenegger curling a Barbell 

We all have great inner power. The power is self-faith. There's really an attitude to winning. You have to see yourself winning before you win. And you have to be hungry. You have to want to conquer.
Arnold Schwarzenegger greatest quotes about the pump
Arnold Schwarzenegger Pump Quote

Milk is for babies when you grow up you have to drink beer

Arnold Schwarzenegger milk is for babies quote
Arnold Schwarzenegger looking cool smoking a cigar
The last three or four reps is what makes the muscle grow. This area of pain divides the champion from someone else who is not a champion. That’s what most people lack, having the guts to go on and just say they’ll go through the pain no matter what happens.
Arnold Schwarzenegger pain quotes
Arnold Schwarzenegger looking huge in the gym

It’s simple, if it jiggles its fat
Arnold schwarzenegger if it jiggles its fat quote
Arnold Schwarzenegger big bicep pose

The best activities for your health are humping and pumping
Arnold Schwarzenegger humping and pumping quotes
Arnold Schwarzenegger and Franco with two babes

Training gives us an outlet for suppressed energies created by stress and thus tones the spirit just as exercise conditions the body.
Arnold Schwarzenegger with friends
Arnold Schwarzenegger and his lifting buddies

When I was 15 years old, I took off my clothes and looked in the mirror. When I stared at myself naked, I realized that to be perfectly proportional I would need twenty-inch arms to match the rest of me.
Arnold Schwarzenegger posing
Arnold Schwarzenegger posing

I knew I was a winner back in the sixties. I knew I was destined for great things. People will say that kind of thinking is totally immodest. I agree. Modesty is not a word that applies to me in any way – I hope it never will.
Arnold Schwarzenegger when he was young
A young Arnold Schwarzenegger posing  on magazine cover
What we face may look insurmountable. But i learned something from all those years of competing. I learned something from all those sets and reps when I didn't think I could lift another ounce of weight. What I learned is that we are always stronger than we know.
Arnold conquer quote in crowd
Arnold Schwarzenegger posing in front of a crowd

For me life is continuously being hungry. The meaning of life is not to simply exist, to survive, but to move ahead, to go up, to achieve and to conquer. 

Just in case you need some more inspiration here are Arnold Schwarzenegger's 6 Rules of Success:

  1. Trust yourself
  2. Break the rules
  3. Don't be afraid to fail
  4. Don't listen to the naysayers
  5. Work your butt off!
  6. Give something back

Arnold Schwarzenegger posing gif, lean muscle
Arnold and Franco posing gif from Adventures We Create



Oh and one last thing, be sure to watch out for more awesome posts in future, “I’ll be back.”

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Get a Strong, Big and Defined Back

13:48 Eugene Madondo 0 Comments


I like to start off every exercise with a warm up, and usually part of that warm up is a warm up set. For training back muscles I use a pull up with my hands facing away from me, this targets the lats more than doing pull ups with your palms facing you which using too much bicep muscles for assistance going up. It is best to do pull ups with a slow to moderate motion, going up and going down. In this first set, the warm up set I usually do 4 sets of 15 to 20 pull ups.

All the workouts you will ever need for building a massive defined back


Firstly I would like to tell you that your lats are your largest muscles in your upper body, if you want to gain size, and a great shape (large wide upper body, small narrow waist) Lats are the main muscle group you should target.
workout for a well defined shapely back with muscles
This highly inspirational image is from the super awesome blog  Gym and Motivation  

Let’s get started with some back mass gaining workouts:

  • I like to start the official exercise after the warm up with good mornings – They do not require a very heavy weight but are a great lower back workout. Just do 1 set of 20 or 2 sets of 10-15.
  • Bent over barbell rows are one of my favourite exercises, do 4 sets of 10 with a heavy challenging weight so that you add on some good size and with.
  • Barbell dead-lift – this is an exercise which is considered one of the top 3 exercises for building overall body size and strength as this is a compound exercise, which primarily targets the back but also works out other body parts in the process. Also do 4 sets of 10 with a weight as heavy as you can handle with good form.
  • Seated cable row – these are awesome for build the size and width of your lats, do 4 sets of 10 of these as heavy as you can handle with proper form and you are on your way to a killer upper back.


Now to add some great definition to your back there are plenty of back exercises you can do, for starters...


  • Lat pull downs – these are great for lats as the name says, do about 12-15 reps for 4 sets of these, you could do pull downs to the front for 4 sets and pull downs to the back (towards your traps) for another 4 sets.
  • Additionally you could do one- arm dumbbell rows to add those finishing touches to your back , 3 set of 10 reps should be fine.
  • Finally you can do T-bar rows for 4 sets of 10.


Please note that you could start off using a slightly lighter weight and pyramid up with each set, or you could start off heavy and decrease weight as you get more tired. Or you could choose a moderate weight that challenges you almost to failure by your last rep for all the sets, it is up to you what you choose and what works best for you, you will have to test via trial and error which weight are suitable for you.

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All the arm workouts you will ever need

08:53 Eugene Madondo 0 Comments


Best Workout for Arms


Often you will get people coming up with new workouts, which in my opinion is unnecessary. You see there are already workouts out there which worked great for legends like the Arnolds and Frank Zane’s of this world. You do not need to re-invent the wheel in order to progress just find the right combination of these ancient efficient workouts and you will be on your way to bigger arms and a better body.

In a previous arm workout post I mentioned that in order to get bigger arms one needed to train both their biceps and triceps to achieve overall balanced arm growth. So in this post I will be sharing both biceps and triceps exercises and also how you could combine exercises to work best for you. I usually train one body part per day, so on arm day I do all my arm exercises till my arms get all pumped up and numb.
initiate beast mode
Found this picture at initiate beastmode where there is workout inspiration and all things beast mode  

Before I begin with the arm workouts it is important that you warm up before you begin your workout, you could start off with some light cardio for about 10 minutes, and do a bit of stretching so as to prevent any unnecessary injuries do to sudden unexpected movement or increase in load, also make sure when you do begin your workout to begin with a warm up set which ofcourse is a light weight just before you start piling on the weights.

Biceps Exercises for Beast Arms


I will start by giving you some of the mass building biceps exercises, since I am a fan of bodyweight training I will begin by giving you the bodyweight exercises which are great for building big strong arms.

For biceps I like to begin my workouts with the bodyweight exercise serving as the warm up set before I go onto the weights, for biceps I like to use pull ups as I find them to be a great strength building and arm building exercise, I usually do about 3 sets of 20 reps or 5 sets of 12 to begin with. This exercise really gets me all heated up and gets the blood flowing to my arms, specifically the biceps.

Now that we are all warmed up and ready to lift some iron, let us look at other arm exercises.
  • The standing barbell curl for 4 sets of 12 to 8 increasing your weight with each set
  • Alternating dumbbell curls also for 4 sets of increasing weight from 12 reps to 8.
  • E-Z bar preacher curls are awesome for adding on some arm size; also do 4 sets of 12 to 8 reps depending on the weight.
  • The Hammer curl, to add some width to your biceps, I tend to go heavier on the hammer curl than the bicep curl, do 4 sets of 10 for this one.

  • To add finishing defining touches to your biceps you can do high rep exercises such as cable curls and standing E-Z bar curls for 12 to 15 reps, all for 4 sets. 

I guarantee you if you are using challenging weights that your arms will get a proper workout. As I said these are not new exercises but old exercises which work when done with proper form, with a challenging weight.

Triceps Exercise for Great Arm Size


I have mentioned that it is important to train triceps before at the beginning of this post and on previous posts in case you have not read previous posts, that is because your triceps are the bigger than your biceps so if you train them you will have big arms and if you ignore them you will not grow your arms by much as training biceps only is stupid and will only take you to a limited arm size.

As I did for biceps I like to warm up my triceps with a bodyweight exercise and on this occasion it is the close grip push up which I do for 3 sets of 20 to start and then I move on to the dip which I do for 4 sets of 15.

Note that though I use the bodyweight exercises as starters, or warm up sets they are very effective arm exercises for triceps growth and definition.  They are really great for mass building.

  • For mass I like to do the rope press downs for 3 sets 10
  • Close grip bench press for 4 sets of 10
  • Seated E-Z bar French press for 4 sets of 10

  • I do not do many triceps exercises but you could add Dumbbell kick backs and Lying down French presses otherwise known as skull crushers to add some definition for 12-15 reps.


Also note that although I have given specific rep ranges and sets, you could change the numbers to suit your own liking. Playing around with weights and rep ranges is part of working out to find out what works best for each and every one of us gym junkies.

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