Tag Archives: Weekly Blog

Week 12 – My all time motto “No Pain, No Gain”

“No Pain, No Gain”

It is the motto that motivates me all the time. It inspired me in bodybuilding, motivate me in studying, alerts me when I am too comforted in life. When I was 16, 17, I was a skinny guy in school. Back then I was in the school basketball team, I spent most of my time on training and practice. In order to improve my physique in court, I started to workout at the gym. At first, I went to the gym twice a week. I always thought I would rather go on court practice than go to the gym until my first injury happened. That was a regular season game, I stole the ball from the opponent and attempted a layup, suddenly, a man on the side bumped into me and bumped me out to the court. I lost balance and fall into the ground, eventually, I hurt my legs and arms. I took a long break to recover from injury. At that point, I realized that I need to take workout seriously and started my training programme. 

I started to work out at a small community gym. It was a good place to start the workout, no one was there, a simple and quiet place to let me concentrate my workout. I was struggling so much at the beginning, muscle pain and sore all over my body. The pain from the muscle stopped me from going to the gym every time, but I kept telling myself, “NO PAIN, NO GAIN”. It is the key to achieve anything, not only in bodybuilding but also as a person a general. Nothing’s can stop you from doing what you love as long as you put you afford on it, work your ass off it. Your result will definitely come to you. There is no shortcut in bodybuilding, actually, in everything. The only way to success is to dedicate yourself to do what you aim to do. You have to push yourself to the limit, makes up your mind, prepare your self and face the challenge. Remember, “NO PAIN, NO GAIN”.

Here are some quote that I use to motivate my self:

“Train Harder and Grow Bigger” – 8x Mr. Olympia Ronnie Coleman 

“What we face may look insurmountable, but what I learned is that we are always stronger than we know” – 7x Mr. Olympia Arnold Schwarzenegger

“What hurts today, Makes you stronger tomorrow” – 4x Mr. Olympia          Jay Cutler

Week 10 – Interesting Fact About Your “Abs”

Photo by Cristian Baron on Unsplash

Abdominis, or people usually say “abs”. It is the part most people adore, the very first thing people define a person finiteness is if they have an abs. Fair enough for people who think that, since the abs is one of the hardest muscle group to show, it required a low fat percentage in the body to show the abs. Normally, abs will be protected by fat tissue that surrounded on waist, only a trained personal could relatively easy to show the abs definition. 

Source from: https://www.builtlean.com/2010/08/03/ideal-body-fat-percentage-chart/

Refer to the chart above, average men contain 18-24% fat and women contain 25-31% fat on their body. In order to make the abs visible on the body, normally it needs to cut down to 14% or below for men and 16% or below for women. It is not easy to cut down the body fat percentage to that level.  

Rectus Abdominis, Transverse Abdominus, Obliques

Source: http://www.pilatesfitness.com.sg/important-strong-obliques/

When we talk about abs, people may misunderstand the whole”front waist” part is”abs”. That is not true, in our body, the front waist is composed of three major muscle groups, Rectus Abdominis, Transverse Abdominus, and Obliques. To make a perfect Superman “abs”, it requires a variety of training. The most common exercise, sit-up, can only train the Rectus Abdominis. To build perfect abs, you need to more than just a sit up. (For the abs training, we will discuss in next week training session). Besides the aesthetic purpose, built abs can also protect you from injury. Not only muscles injury but also protect your organs inside the body. Don’t give up on your abs training just because you can’t see it at the moment. It is still secretly protecting you.  #Let’s train today!

Week 9 – Legs Exerceise Routine

People are always ignoring lower body exercise. Lower body is playing an essential role in our daily task which supports our lower body and foundation of the movement. Lower body exercise contains several major components, including waist, hips, thighs, and calves. But this time, we are going to focus on leg exercise which concentrates on hips, thighs, and calves. 

  • Full Squat: 4 sets 8-10 reps
  • Dumbbell lunge: 4 sets 10 reps each side. 
  • Machine Leg Extension: 4 sets 10 reps.
  • Machine Inverse Leg Curl: 4 sets 8-10 reps 
  • Dumbbell Standing Calf Raise: 4 sets 8- 10 reps

The leg exercise could be much more complicate and intensified than this plan. However, to help people who have no training background, this is the best training programme to start up the training session. By the time goes by, when the muscle tolerance increase, you can be based on your body condition to increase the training repetitions and sets.  

A well build lower body not only provide an essential training foundation for your future training, but also as one of the fundamental principle to help your daily task. To get more exercise, please go visit ExRx to get more informations.