Building a big wide back - starting early (back workout with 15 year old cousin & friends)
I have been working out 5 days a week for the past 3 weeks (actually this is the third week) training each body part once per week on its own day. I will be doing this for the whole of December. A few days back my cousin and his two best friends and I, trained back and I managed to record some of the sets, so I will be sharing that workout in this post so that at the end when we have gained some mass you will know exactly how we did it (its not magic). Since I have stopped fasting last week and started my bulk, I have gained 2 kg already (4.4 lbs) in just a week placing me at 79 kg (oh my height is 5'11"). My cousin Sizwe (5'9", 61 kg) has lost 1 kg in the last week and Banele (5'9", 71.5 kg) has gained 1.5 kg so far, this week someone new joined us his name is Siya and he has a starting weight of 70 kg at 5'11-6'0" tall.
23:01 Eugene Madondo 0 Comments
In this session we were targeting the upper back, we target other back muscles like traps on shoulder day with shrugs and lower back on leg day with Romanian dead-lifts. We did 5 exercises each for 4 sets of 10-12, and we increased weight each set, if the weight gets too heavy I try to reach 8 reps or I just decrease weight and do more reps. We did wide grip lat pull downs (they remind me of wide grip pull ups) for upper lats, narrow grip lat pull downs (they remind me of chin ups) which involves more biceps and lower lats, then we did bent over barbell rows, cable rows and one arm dumbbell rows.
The teens have been gaining strength every week so far, and have managed to improve their lifts each week, I tell them that if they can do 10 reps without feeling it then they need to increase the weight a little until they find a weight that challenges them. I am not about lifting unnecessarily super heavy weights but lifting too light is even worse.
In the video above you will notice we are slightly leaning backwards for the cable rows that's because there was an older gym guy and he was insisting we lean back when doing them, I did not want to disrespect the man as he was trying to help but I was watching a muscle and fitness video just before that session about how to do a seated cable row properly and it said one should try to be up right when in pulling position (start position) in the row exercise. I find it very hard to argue with my elders so you can imagine what it was like training and having the older gentleman watch to see if we were following his tips...hehe. I will post an arm workout video in a few days so be sure to add me on google plus, subscribe on youtube or like the new zulumuscle FB Page.
Fasting, Weightloss and New Training Plan (update)
Its been a while since I posted an update on here, just a little over 2 months so I decided to give you guys an update and also share my plans for the next couple of months. Its also been a while since I last posted, I only wrote one blog post last month that is because I was busy with exams and helping friends of mine prepare for their exams (man am I glad November is over).
21:24 Eugene Madondo 0 Comments
Intermittent fasting and bodyweight training
|weight seems to have come off from the waist down|
Workout plan for the next 2 months
McDonalds (fast food) doesn’t make you fat
23:25 Eugene Madondo 0 Comments
Why fast food is not responsible for making you fat
Eating your favourite food but not getting fat
Food is an energy source for the body, you should only eat when you are hungry and not for any other reasons because then you are asking for problems. Its fine to eat for enjoyment of food, so if you want to eat food you enjoy you can but you have to include it in your daily meal plans and not have it on top of your regular diet because then you are adding access calories, also be careful not to eat too much, portions are important. You should not be eating to the point where your stomach is a balloon and it starts to hurt.
The Gym – where you get out what you put in
00:37 Eugene Madondo 0 Comments
|I'm giving you your daily dose of motivation|
So if you want to grow and get stronger it’s up to you to increase those numbers, nobody is going to lie to you and tell you that you are working hard enough, you will know if you are working hard enough, if you are pushing yourself hard enough. If your numbers are not going up and you are still lifting light weights after lifting for a while that’s on you, you are the one lying to yourself saying you are putting in your all, that iron never lies if you are lifting 132lbs (60kg) it will not magically become 220lbs (100kg), you have to make an effort each week to increase that number from 132lbs to 220lbs and beyond. You’ve got to have a plan, be consistent and never stop pushing yourself. Keep going forward, as long as you are going forward you are making progress, it may take you a while to get to that 220lbs lift, but you will get there even it means increasing that weight by only 5lbs per week. That little progress adds ups.
Check out this Epic Gym Motivation Video:
Why I don't like doing cardio
Hey guys I have not been posting here on the blog as often as I want because I have been really busy this past month. I decided to make this short video of me talking about why I don't like doing cardio, I go as far as saying I hate cardio. This does not mean cardio is bad, on the contrary there are a lot of benefits to different kinds of cardio, I have written about those benefits here on this blog before. All I am saying is that there are different ways to achieve great results, I just happen to not like using cardio to get shredded, I prefer to manipulate my caloric intake and use intermittent fasting to get results. Plus my body-type (endo-meso) gives me a sort of advantage, in that unlike an endomorph I require little effort to lose weight but I also find it more difficult to get bigger.
22:37 Eugene Madondo 0 Comments
watch this video to hear what excuses I come up with for avoiding cardio like a plague:
Fat Acceptance is BS!
I was watching videos on YouTube when I stumbled upon a video by Jason Blaha of Ice Cream Fitness, he was ranting about fat acceptance and I agreed about most of what he was saying. After watching this video I decided to watch other videos about fat acceptance, videos by people who support fat acceptance and those opposed to it. I have to say I did not like what I saw, I had not realized that this fat acceptance thing had become an actual movement. Basically what I saw over and over again are these obese people who had convinced themselves that being fat is healthy, that nothing was wrong with them, that they were normal. Normal is a relative term, and at this rate one could say being overweight is a norm nowadays, but that does not make it right or healthy. Just because there are millions of fat people convincing each other that its okay to be fat, does not make it alright or healthy, its does not make being obese any less unhealthy.
14:05 Eugene Madondo 0 Comments
My view on fat acceptance:
On one video I watched you had this woman who was obese and she was a fitness instructor of some sort for other fat people, she made them do basic movements calling them exercise which apparently improved some of the fat peoples mobility but did not necessarily help them lose weight. What these people failed to understand is that doing easy simple exercises where you hardly break a sweat will not help you lose weight, they were forgetting about the most important part, their nutrition plan and the calories they consume (calorie deficit for weight loss). So long as they continue to eat the same crap food it does not matter how much low intensity basic exercise they do. That exercise group or whatever you call it was nothing more than a support group for fat people in my opinion since the instructor herself was obese and clearly had no idea what she was doing.
|fat acceptance is not okay, set a good example for your little one's|
I am not promoting skinniness, that is a topic for another post I am promoting health and fitness, I am saying accepting being fat is a step in the wrong direction. Do we want future generations to be fat and unhealthy and have to deal with the diseases related to obesity. I am saying we should not accept being fat because being fat has an easy and a free solution unlike many other diseases (yep some view obesity as a disease) which are costly. People with children who accept being fat are raising their kids with the same attitude, their children will probably also be fat because they picked up bad eating habits at home. I am saying that not setting a good example for your kids is failing them.
Bodyweight Leg Exercise - Pistol Squats (one legged squats)
When you train legs at the gym you train them heavy, heavier than any other body parts. What happens when you stop going to the gym for some reason? How does one train legs if they don't have weights and they also don't have a gym membership? Well there are many leg exercises to do at home but today I am going to cover one of the more difficult home leg exercises which is the pistol squat also known as the one legged squat. What makes the one legged squat so good at working legs and the reason its difficult is because unlike the normal bodyweight squat, when you do the single legged squat you support your whole body and lower and raise it using only one leg which helps to build your legs better and faster than if you were to do an equal amount of normal bodyweight squats.
21:43 Eugene Madondo 0 Comments
|behind me are a few 50kg sacks sand, I can think of many workouts especially leg workouts to do using those|
Watch This Video I Made on Doing Pistol Squats
Usually people do the pistol squat by finding their balance on one leg and straightening the other leg in the air and then proceeding to squat in that position. There is nothing wrong with this method of doing the pistol squat but I like to focus on the squatting movement itself and the leg I am using to squat rather focusing on stretching the other leg and what position it is in (that just makes my life a little more difficult). So when I do the pistol squat I do it on a raised platform which helps me with my balance and also because I am not flexible I do not have to worry about straightening my other leg while I squat if I position myself correctly on the edge of a staircase or a raised platform.
I like doing pistol squats in sets of 5 reps per leg, since its half the reps I usually do I do double the sets, so instead of 3 sets of pistol squats I would do 6 sets of 5 reps then I would move on to the next leg exercise. I will make other videos/posts on other home leg workouts in the coming weeks so be sure to subscribe to this blog or follow me on any social networks that I use, you can do that below.
3 Mass Gaining Tips for Skinny Guys
I used to be a skinny guy not so long ago and I managed to gain some mass. I receive emails on this blog and asks on Tumblr asking me how I got bigger or how to get big or which workout to do to get big. I am going to answer part of that question in this post. I see mass gain as a really simple process, its not easy but its a simple process and I share 3 easy to follow tips with you guys so that you can finally gain some muscles.
20:11 Eugene Madondo 0 Comments
Here is a video I made sharing 3 tips to getting bigger:
Using the 3 tips I share in this video you will get bigger and build a better body. The kind of workout you do does not really matter at the end of the day, as long as it incorporates compound exercises and works out the whole body. You could even do only bodyweight exercises and still be able to build mass, it will take longer and you will have to do enough challenging exercises in enough sets and reps consistently to get results. We are all different so what works for me may not work for you so its always great to try different workouts and workout splits to see what works best for you, maybe your body responds better to more frequent training. We all have different genetics so some guys may be able to gain more muscle in a short period of time whereas it might take others longer to get the same results the key thing is to be patient, keep pushing and to never give up.
Here are some other posts that might help you on your bulking journey:
Understanding your metabolism and body type - this post explains the different bodytypes and how to train if you are an ectomorph (skinny hard gainer), mesomorph or an endormorph. It also explain bmr and maintenance calories and what to do to lose or gain weight using your maintenance calories as your reference piont (eat above maintenance calories to gain mass and below maintenance calories to lose weight).
How much to eat at breakfast to get bigger - this post gives you an idea of how to count calories and how to see if you are eating enough to get bigger.
8 Weeks Results Intermittent Fasting (eat stop eat results)
I have been fasting for the past 8 weeks now using the eat stop eat method for intermittent fasting which is a 24 hour fast done once or twice daily along with resistance training 3 or more times a week. Click here to read more about eat stop eat. I have only been fasting 1 day per week for most of the 8 weeks, my results will differ from someone else's results especially someone who fasts for 2 days a week or consumes less calories on non fasting days. My results will also differ from someone who does consistent cardio, I stopped jogging a few weeks back, I think its like a month since I last jogged (I ran a few km's then when I got back from my run I started coughing and feeling as if I was getting the flu, it was the end of winter here and people always get flu like symptoms when there is a change of season for some reason, so I decided I would not run for that week and I never got back into it hehe).
00:47 Eugene Madondo 0 Comments
I lost some weight at the beginning but not a lot since I was pretty lean to begin with so I have been noticing little differences in abs visibility which signaled to me that my bf was decreasing but I was not losing a lot of weight even though I was at about a 3000 calories deficit each week. The less fat you have to lose the harder it is to lose more fat its like your body is holding onto it. I have also noticed that as my bf has been decreasing I have been looking more muscular, even though I weigh less I look bigger. You will find that many fitness model who look big really aren't that big, they appear bigger and more muscular because of lower body fat percentages.
I have been feeling and looking bloated lately but that's because in the past few days I have been eating a lot of sweet potatoes, they always seem to me me bloated. In the video and pictures I am posting here you will see how I am looking now but I usually have better looking abs and cuts when I am not bloated.
Advanced Push Up Workout for Home Training
So last week on the post about how to do more push ups I shared my new goal with you guys. Its not really a new goal but now am focusing on it. I want to be super fit and want to be able to do elite level workouts and exercises. The exercise that is my target for now is the superman push up, its the ultimate push up in my opinion. To get there I know I will need lots and lots of practice which is why I have dropped my previous workout which was basically a slightly altered Arnold Schwarzenegger workout split. My new workout plan is basically mostly bodyweight exercises that I will be doing and a little bit of weights for body parts I feel need the most work or body parts I feel I can't target that well with the bodyweight exercises that I can do.
22:06 Eugene Madondo 0 Comments
|A bit more practice then off to the next level and the legs will also stop touching the ground|
I will start doing more clap push ups, then I will try and push my self as high as possible so that I increase the time between exploding up and touching the ground again, then I will try to do double clap push ups, whereby I clap twice before hitting the ground again, so I would explode up then clap once behind my back and once in front before hitting the ground in push up position again. After I get used to the double clap push then only will I attempt the superman push up.
I will not only be doing clap push ups I will be doing other variations of push ups as well as I have a physique to maintain and improve. I will be posting my bodyweight exercise workouts in the next few weeks starting with my advanced push ups workout that is going to be helping me towards my goal of doing superman push ups which I am posting below:
In the video above I am doing the side to side push up, the spartan push up, clap push ups as well as close grip push ups. I feel this is a nice upper body workout not just a chest workout and should you want to try it out try to do 3 or 4 sets and aim for at least 10 reps per set of each exercise.
Below are the videos that have inspired me and the level of fitness I want to reach.
How to Do More Push Ups for Beginners
11:16 Eugene Madondo 0 Comments
3 simple tips to do more push ups
Do beginner push ups
Take your time
Do them throughout the day
What to eat for breakfast when you are bulking?
03:06 Eugene Madondo 0 Comments
Bulking is a calories game
Don’t be shy, have a big breakfast
How to Lose Stomach Fat and Get Ripped Six Pack Abs
23:15 Eugene Madondo 0 Comments
How to burn belly fat
How dieting will help you lose weight/fat
How intermittent fasting helps you lose weight
I have cut weight to get abs using decreasing calories and fasting before, I am currently fasting now, check out my results from only 3 weeks of eat stop eat.
You should exercise to burn fat and build muscle
Abs workout for ripped abs
Here are examples of exercises that target the different abs regions:- Sit-ups and crunches target mostly your upper abs
- Leg raises/knees raises target mainly your lower abs
- Twisting abs exercises like the oblique sit-up and oblique twists target your obliques
- V-Ups and Jack knife sit-ups target both your upper and lower abs.
Doing cardio to get ripped
|Have fun getting fit|
Gif from: http://runnermotivation.tumblr.com/
Why You Should Get Adjustable Dumbbells for Home Training
23:22 Eugene Madondo 0 Comments
|20kg (44lbs) set of adjustable dumbbells|
Reasons to get adjustable dumbbells:
Week 3 Eat Stop Eat Results (intermittent fasting)
22:11 Eugene Madondo 0 Comments
Something to think about
How I coped with the not eating
Am I seeing results yet?
Click here to find out more about the updated Eat Stop Eat
Do You Need Supplements to Get Bigger
18:23 Eugene Madondo 0 Comments
Can you build a great body without supplements?
What do supplements do for you?
Supplement – is something that completes or enhances something else when added to it.
Supplement – a substance taken to remedy the deficiencies in a person’s diet.
Should you get
What is the best workout in the world?
00:00 Eugene Madondo 0 Comments
What kind of workout is the best for gaining muscle or losing weight?
SUN's OUT GUNS OUT|gymandmotivation
|Eleonora Dobrinina trains with weights while some women fear weights so its all about personal choice|
Different Workouts Work for Different People
Body type also affects the way you train and which workout fits best with your goals
|3 Body Types|
Good form will get you far
Be Patient, Sweat for a bit
I Am Fasting Again – Trying Out Eat Stop Eat
14:02 Eugene Madondo 0 Comments
|This is brad Pilon the author of Eat Stop Eat. Its evident from this picture that he practices what he preaches|
What is Eat Stop Eat?
Eat Stop Eat is not a diet; it’s more of a lifestyle?
What are some of the benefits of intermittent fasting?
These are some of the health benefits of Eat Stop Eat and Brad has got studies and references to those studies to back his claims unlike many others in the fitness industry who use the words ‘research’ and ‘studies’ without actually sharing with us the studies they are talking about. Brad also has the ability to correctly interpret the information within those studies as he has formal education in nutrition (He went to graduate school to study Human Biology and Nutritional sciences).
What I look like now and my workout during Eat Stop Eat
Below is a video of my current condition to see how I look now at the beginning so it will serve as a before video. The rest of my body looks fine but my stomach has a bloated look here and abs are not looking good so I am hoping the fasting helps with that.
- ▼ December (3)
- ► October (4)
- ► September (5)
- ► August (5)
- ► 2012 (139)