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!!

Tone up Routine

The majority of the world populations look into cutting down on the size 1st. As most enjoy a great meal with a God’s portion if not the Incredible Hulk or Dragonball’s Goku. I won’t say all came to the realization of the sinister behind a big waist line on their health but more and more people are aware of its harm and are searching for the solution. Governments are organizing free activities to promote a healthier living. It’s never too late. YES! I would like to emphasis on that because most people gave up due to age, or a doc’s diagnose or even blame it on inherited disease. For the latter it’s impossible to cure but you can make your life a better life by not making it worst. Doc’s diagnose is not final. Although it’s there you can actually improve it by eating better and live a healthier lifestyle. Age? HA! That’s just Bull. There are so many 70’s Grandfather with great physiques on Google. Search it or click my link. It’s a choice not a luxury.

Hence the topic today and the reason why I choose to talk about it 1st. I find it easier to shed down once you master food. I’ve been bodybuilding for many years but I’ve reach a plateau not at the desired result unfortunately. I kept pumping and cardioing to no avail. The unfortunate occurred. I’ve met a girl who stops me from gym and I even injured my legs which cause me to limp for 2 years. So there goes 8 years being unhealthy. Eventually 2008 I picked myself up and started to study on food and how it can change our lives. One of the 1st few books I came across was “Eat more, Weight Less by Dr. Dean Ornish” Most would interpret in disbelieve how can someone eat more and still weight less? This Eat More simply means more frequency and less portion. By bringing your metabolism up constantly with food through digestion you are forcing your body to work hard to burn off those unwanted excessive fats without moving a muscle. But this is not the absolute solution. Of course, you must exercise too. Not just to tone up but to maintain a cardiovascular health. So what is the frequency like? It all dependings your body type. High Body Fat% & Low Muscles% probably can try every 3 – 3 1/2 hours. Mid Body Fat% & Muscles% can try every 2 1/2 – 3 hours. High Muscles% & Low Body Fat% can go every 2 hours. So that’s done on dieting and how to keep the body as a fat furnace 24-7.

So most are more interested in the workout routine. Can tell from those who walks up to me and ask. When I tell them it’s all about the food, they paused and then asked me so what about the workout? lol. Anyways. My tone up routine? Well, I mostly work from light 1st to get the muscles going and slowly increase to medium weight over time as my muscles get stronger. Maintaining very high repetition with short rest stops. I started out with supersets and slowly moved on to giant sets and ended up with a circuit routine.

Initially I tried cardio but I find it rather tiring and boring and well, it doesn’t burn as much fats as I’ve expected. And on the down side if I don’t watch my diet on cardio days I ended up burning more muscles than fats. And my high intensity routine works as a weighted cardio regiment so adding more stationary cardio is pointless and over doing. So I just focus on low weight, hight intensity routine to get really toned.

Disclaimer: This program works for me but it doesn’t mean it works for everyone. Know your body and how it reacts to different diet and workout to gain successful results.