Old don’t mean Out

call me boring but I prefer the old school method of building my body without fancy moves. it may be boring but its definitely working as it should and recorded

Maybe I started a long time ago when Frank Zane, Arnold Schwarzenegger, Lou Ferrigno, Dorian Yates, Franco Columbu, Flex wheeler, Sergio Oliva… etc. (names not arranged in popularity order) was on every fitness enthusiast lips or having their posters in every gym. When books and reference is all we can get and there was no internet nor youtube to refer to. All we got was the bookshops with books, reference books & magazines written by the Legends or Published on their behalf. I know I got my “Arnold Schwarzenegger encyclopedia of modern bodybuilding” when I was 15 at I’ve to save a few months just to buy it off the shelves in Miri at RM80. Obviously mom disagreed and I couldn’t get the sponsorship from her. lol. But it was the only book I ever bought on bodybuilding then. I never had magazines on bodybuilding. As to why I bought this book? Cause Arnold knows his shit and he was my idol.

My 1st reference.. of course there are lots of terms which was very foreign to me.. like Martian’s language

From there I learn the basics compound moves like Bench press, chin ups, SQUATS!!! (I just love the squats), Deadlifts, Military Press, Dip… etc. And it’s what works. Of course back then it was just the movements and copying what I see on the pictures without understanding the importance of quality reps. A lesson learned in a hard way which caused me to limp for 2 years. Bad forms and Ego sure kills.

As I’ve mentioned before, after 9 years of rest, inactive lifestyle and research I came back into fitness with humility, sensibility and logic. I start of slow, light, basic and strict. Stacking up weights as I get stronger. Now and then I’ll have a few heavy days. But it’s always the basic compound movements.

Biceps are always Dumbbell / barbell / E-Z barbell curls / preacher curls / hammer curls, isolated dumbbell / cable curls, cable rope / bar curls…

Triceps are always Cable Rope / Bar / E-Z Bar Triceps / V-bar Pressdown, Skull Crusher, Cable Rope / Bar / E-Z Bar Triceps Extensions, Weighted Bench Dips, Isolated Dumbbell Triceps Extension, Isolated Dumbbell Kickback…

Chest – Bench press. Be it Incline, flat or decline, Flys variations of dumbbell / cable and machine, Dumbbell Pullover, Dips..

Back, Shoulders, Legs.. u get where I’m going… would be a list. but it’s all the traditional, straight to the point movements where you know it’s working the targeted movements. No fancy pose or movements to make it more fun and enjoyable. Bodybuilding is a lonely sport to most. To me especially cause I want to make the most out of it and have full concentration during each session and not waste time talking. Most think of it as a boring sport due to repetitive motions for long period of time so find it hard to maintain the momentum and stay on track. Hence there are tons of fancy, interesting moments being promoted just to make it more fun and interesting for those who finds it hard to commit to the real game. For one, safety was a concern. Having been a fitness trainer in a few gyms, I’ve seen some who twist, fracture, sprain and all sorta other injuries related to these new routines. There is nothing wrong with these new routines and workouts. Plus it encourages people to participate in a more active lifestyle. Just that the safety was overlooked and not many are informed on what should or not be done. Some just copied bluntly from the internet or youtube whereby a “Disclaimer warnings” has 1st beforehand inform them that they will not be held liable for any accidents or injuries occurred. But what can I say, it’s definitely making workout more fun and enjoyable.

What I recommends is go Old School. The traditional way how the Legends train and build up an awesome physiques. If it was wrong, hey, would we have idolized their Godly physiques? It may seem boring but it’s safe and proven. Serious Builders like myself are easily spotted training in these manner. Both types of workout works towards the same goal. Fitness & health. Different results but not everyone choose to be Incredible HULK! As long as you maintain a healthy lifestyle and remember to make safety the 1ST PRIORITY!!

Packing on some size on the Pecs

The Morning after my chest routine

Since I’m at it, I might as well share it. Last night while working out in the gym, another member came up to me to ask me for tips and pointers on how to build a thicker chest. Best bit is, this guy has at least a 18 – 20 inch arm and I can’t even see my reflection in the mirror if i stand behind him. He’s a mass builder all these while. It’s an honour I guess.

Pectorals is a big muscle group. One which you need a good weight to pump it up

My routine is very simple straight to the point.

#1 There is only 1 width grip on the bar.

I work with just 1 type of grip. there is no narrow-grip which works the triceps more and there is no extra wide-grip which place more pressure on the delts and back. It’s slightly wider than shoulder width. Making sure each time I lower the bar, my forearms are pointing straight up and elbow pointing straight down. Creating a 90° angle.

#2 Keep my chest erected all the time

It’s the basics of basics. Keeping a strict form from starting position till the ending position of each rep. Always arch the lower back, keep the chest higher than the shoulder, keep the delts low. Press the bar up not jerk it up. Lower the bar down not drop it. Keep the neck planted and don’t make pretend that you are a turtle when the weight feels heavier. Try not to extend your head cause this will place a lot of pressure on the spine. Plus it looks weird.

#3 Use the right weight

This is very crucial. it all depends on your goal. But in this case, we are talking about packing on some size so HEAVY it is. I usually stack up a weight which makes me struggle on the 8th rep. Targeted reps 4 – 8. Make sure its A QUALITY REP on each count and not Chipmunks presses. Quality meaning a good stretch on the top without locking in the elbows and a good stretch below without resting the bars on the pecs far too long. The only rest stops in the set is a good 1 1/2 second squeeze at the top or a 1 1/2 second stretch at the bottom.

#4 Focus! Focus! Focus!!!

Couldn’t stress enough. FOCUS! It can help you to avoid injuries. And with proper focus on each targeted muscles, you know if you are working it correctly or not. I don’t know bout u but I can feel every  fiber moving with each stretch and each time i press it up I can feel it compressed. Always FOCUS cause when you do, you know when your form is wrong and adjust it so you won’t be wasting your time..

This was my pecs before I started the all Press routine

Of course, this works for me and don’t mean it’s going to work for everyone. With so much different genetics, lifestyle, diets, and even environments there can be so much possibilities on the results. You have to first know your body well and maintain a discipline lifestyle. I remember how I 1st got the thickness. I came back to my hometown where the gyms are limited. Meaning the equipments too. So happens I was a regular in this Eastwood Valley gym and they only have dumbbells and a smith-machine I can work with for my pecs. The Pec-Deck machine was faulty. So I’ve no choice but to work my pecs on the smith-machine. There is this nice incline bench with 12? 14? 16? holes.. I did 3 sets each on each hole at 8 – 12 reps initially. As time pass I add on the weights and did the same amount of sets but 4 – Max 6  reps or failure. That was the 1st time i got my pecs up thick.

Got it flexed a little just to see how it is

Like I said…

(Disclaimer: It works for me but not too sure if it has the same effect for you. This serve not as a guideline for sure pectoral thickness routine just an example routine)