4 Reasons Why You Shouldn't Lift Heavy Weights and Why You Should Do It Anyways

16:00 Eugene Madondo 0 Comments


Many people want to get bigger and it is often advised that they should lift heavy weights, the heavier the weights they can lift, the more muscle they will break down and  rebuild so that their body can handle that huge load next time. There are also those who say that training with super heavy weights is unnecessary especially if you just want to get ripped and not Mr Olympia big. Let us begin with the reasons you shouldn't lift super heavy weights.

Frank Zane lifting heavy weights

In those days, I did what was necessary for me to win. This included training with heavy weights: a precursor for injury. So if I could do it over again I’d train with lighter weights, higher reps, no sets below 10 reps, with negatives slower than positives, and avoid injury. If I had done that, my physique wouldn’t have been quite as bulky, but with more definition and with less pain. – Frank Zane

Why You Should Not Lift Heavy Weights


  • They cause you to have poor form, if you have poor form it is like you are cheating. When you lift a heavy weight you cannot properly handle you have poor form which means you are not getting the intended workout to your targeted muscle, you would have been better served by a lower weight with proper form to get the most out of your workout through a full range of motion.

  • Lifting heavy weights often results in injury, injuries often caused by poor form and the inability to handle the weight you are lifting. Injury can take you weeks, months to recover or you could never recover from it fully. While you are injured there could be exercises you can do short term or can never do permanently just because you wanted to lift a weight you could not handle.

  • You are not a powerlifter or a professional bodybuilder who needs to be hulk size so it is not necessary to lift super heavy weights to get big. Even bodybuilders lift those super heavy weights for show. You do not need to lift super heavy to get big, you just need to lift smart and to know what you are doing.

  • Do not lift super heavy weights if you are by yourself and have no one to spot you, this is dangerous and could result in serious injury if the weight you are trying to lift crashes into you.

ronnie coleman nobody want to lift no heavy-ass weights

Everybody wants to be a bodybuilder, but nobody wants to lift no heavy-ass weights – Ronnie Coleman

Why You Should Lift Heavy Weights



  • When I was a kid I not only dreamed of being big and muscular, I also dreamed of being super strong, I don’t want to be those guys who only look strong and big, I want my size to be proportional to my strength or even be stronger than I look since my goal weight is not that big at around 85kg of shredded muscle.


  • Lifting heavy weights and doing compound exercises is the simplest way to gain good size and strength as fast as possible, but make sure that when you are lifting heavy weights you take the necessary safety precautions like wearing a lifting belt when doing your squats, deadlifts and whatever other exercise that involves your back to protect your back.


  • If you realize that you are not superman and you are not a power lifter trying to break some record. If you can avoid doing anything stupid like lifting to impress others, lifting only what you are able to lift. Do not risk injury due to poor form because you were showing off that you could lift the most weight. 


  • You can lift heavy weights as long as you go about it in the right way, do not go from lifting 60kg to lifting over 100kg’s when you are still not ready or strong enough, take time each week to build strength by progressing in small increments till you can reach that goal heavy weight of yours. Add a couple pounds per week to what you can lift and soon all those pounds of iron will add up to a colossal amount of weight that will help you build muscle along the way to becoming super strong as well.
  

How to Get Bigger Made Simple - GVT, Compound Training, Rest and Eating Loads of Food

19:39 Eugene Madondo 0 Comments


Bodybuilding is not new, the legends of bodybuilding figured out how to get bigger and stronger decades ago. It is with these ancient methods that you too will get bigger (that is if you are really serious about getting bigger, by building muscle). You will be told that they have found a new method to get bigger but that is not true it is just the recycling of old school bodybuilding methods. Things like supplementation may change but not the workout routines used to get big.
Franco Columbu doing pull ups compound exercises
Franko Columbu doing pull ups

German Volume Training for Mass Gains


You may be asking yourself why I am going on about old school bodybuilding routines. Well, I recently read an old article about how to get bigger using a simple but very difficult workout program called German Volume Training. In case you do not know what German Volume Training (GVT)  is, It’s a workout program whereby you do  10 sets of a single exercise, usually an exercise which involves a lot of muscles (compound exercises ), then you do supplementary exercises to work out certain muscles which may have not been targeted by that compound exercise in that region for example doing  10 sets of 10 reps of squats with 3 sets of 12 reps of calf raises for a leg workout. GVT takes a lot out of your body so you need to have enough rest, it takes more out of you than normal training, so you need to only work out a few days in the week, say maybe 3 times per week. The other crucial part of this training is that you will need to eat a lot of food to help with recovery and the building of new muscle, and you need proper rest. That was just a summary of what GVT is if you want to find out more and even get a workout sample to begin with, check out... http://www.charlespoliquin.com/ArticlesMultimedia/Articles/Article/441/German_Volume_Training.aspx

Compound Exercises for Mass Gains



GVT is another example of how effective training using compound exercises is but another common method to get bigger is just using compound exercises like you squats, dead lifts, bench press, pull-ups/chin-ups etc.  Without having to do 10 sets of a single exercise.  Usually doing just 3 sets per exercise, 8-10 reps with a challenging weight is enough. Also in this type of routine you do whole body training, with a lot of rest days and a lot of eating if you want to pack on the size.

Don’t Forget to eat, eat, eat (because you need to eat more than you currently eat to maintain your current body weight) and rest ( I mean both not over working your body and sleeping).  This getting bigger thing is incomplete without one of these 3 things: Compound Training/GVT, rest and eating.

This January I’m Going 8 Pack Abs Crazy

20:00 Eugene Madondo 0 Comments


I have been slow bulking for a while now and I feel its time I cut and see what is underneath the stomach fat to reveal some 8 pack abs. I have been looking at inspirational pictures of top fitness models that are around my height and assessing what they look like at different weights. I find that most of these top fitties like Marc fit, Ryan Terry are around or under 80kg (176lbs) to look that cut. Ofcourse there are many others who are more muscular and look cut at 85kg or above but I feel that I will be best served aiming at looking cut at around 80kg than at 85kg at this moment then I can work my way up to 85Kg as cleanly as possible. There is still a lot of time in the year so anything is possible as long as I stay consistent.
Marc Fitt ripped abs
Marc Fitt Abs


Getting 8 Pack Abs

Part of the reason I wanted to cut is so I will have fully visible abs all the time, year round. One of the guys who inspire me is Marc Fitt with his trademark cut abs, and he just so happens to train abs every day.  He has some abs workout videos on YouTube,  I have watched a few and I am going to be trying them out this month, of course I already did some of those exercises before I watched his videos but is always good to see how he combines his abs exercises.

I will also be doing my own combination of abs exercises, doing different abs exercises each day, I like to combine abs exercises like Marc Fitt such that they seem easy to do at first but after you repeat the cycle of abs exercises for the third or fourth time it’s not so easy, it also serves as a great way to burn fat after doing a workout beforehand (since I like doing abs straight after my workouts). I think even doing abs exercise before you eat breakfast in a fasted state would be a great idea.
going for 8 pack abs in jan
This is the starting point, so I will be comparing my abs with this pic come month end

On one of the gym days I do some P90X Ab Ripper X, its short and intense making it, just like Marc Fitt ab workouts great to do after intense workouts to help you shed some stomach fat.

I have already started doing this since the first of Jan; it leaves me feeling great after my workout sessions. I will keep it up for as long as it takes. I hope you guys have some fitness goal set and you are working hard towards then...See you later Fitness Nation.

Check Out My New YouTube Skinny to Muscular transformation Video

23:32 Eugene Madondo 0 Comments

A related post to show you the step by step process that you too can use to gain some muscle mass can be found here: http://zulumuscle.blogspot.com/2012/10/10-best-ways-to-go-from-skinny-to-buff.html. Its been a long journey but its not over yet, I plan to reach my goal physique by the time I reach 3 years since joining the gym. I have already intensified my ab training because I feel abs are an important part to having a great fitness model like body. I have been bulking for a while now and I feel its time to cut and then slowly clean bulk from then on. I would be happy being ripped at about 78kg now, I feel i would look better than I did at 78kg before because I have added on some more muscle.

I hope this video below serves as inspiration for some of you who are trying to lose weight or gain some mass, have a great day Fitties. We are killin' it in 2013!


Happy New Year, Now Let’s Get Back to Work

14:30 Eugene Madondo 0 Comments


Christmas and New Years day have now come and gone, we have survived the apocalypse or it has been postponed(who knows), we have had lots of food and much needed time with those we love now it’s time to get serious again, eat well and go back to a full blown gym schedule.

I am 21 now and I have been looking at how old some of my favourite fitness models are and how old they were when they achieved their goal physiques or the physique that they have now come to be famous for. Many of them had fitness model physiques in their teen and early 20’s. I decided that I too want to get my goal physique by the end of this year.

A Tough Year Lies Ahead

When you are tough on yourself, life is going to be infinitely easier on you ~ Zig Ziglar

I know that it is going to be tough and my diet is going to have to be on point and that I will probably need to do more cardio then I was previously comfortable doing but it needs to be done, it is what is necessary to go to the next level. I feel it is time I progress from just having a fit buff body to a body that very few people have or should I say I want to have a body that very few people are willing to put in the work for.

Supplementation


I am not a big fan of supplements but I feel it will be easier to gain muscle and keep it with the aid of protein shakes, especially whey protein. I think it is very difficult and expensive to buy and consume loads of chicken/fish or other protein rich foods just so I can get enough protein by eating several times per day. I have never used protein shakes before so this will be a first for me and I hope I see great results. I know quality of whey protein is important so I will use a trusted brand just so I do not waste my money.

And who are those young inspirational fitness models I was talking about?


Jeff Seid is still only 18 yet he has the body that people who have been working out for years still dream of.
jeff seid spartan warrior pose

Josef Rakich is still in his early 20’s yet he sports one of the most ripped bodies in the world.
josef rakich ripped abs

Kirill Chayka is only 21 years old and yet he looks better than the Spartans in the movie 300.
kirill chayka ripped bodybuilder

Marc Fitt has the most cut abs I have ever seen and great body at the age of 21 even though he does not have much mass, he has a kind of body that chicks are into.
marc fitt crazy ripped abs

marc fitt abs gif
Marc Fitt abs 

My current favourite and goal physique is Ryan Terry who is 24 years old but he got his awesome physique in his early 20’s too.
ryan terry mr international ripped physique