Category Archives: Health and Fitness

It is a great feeling getting a lot of compliments on my physique lately… hard work is paying off…

You know you are jacked and have a successful ripped body when you get a lot of people telling you. Not just from family and friends either. You don’t want to get feedback on your physique from family and friends ’cause they’ll be nothing but positive all the time. When you’re getting random compliments from complete strangers out in public like I have been getting lately, you know you’re going somewhere in bodybuilding and weightlifting. A lot lately I’ve been getting a lot of compliments on my physique each time I go to the gym. Usually it’s people I don’t know that come up to me and telling me I look good. One guy told me that I’m looking huge lately, one guy told me I’m getting some big guns and another guy told me that I’m all jacked up. I’ve had a few women at the gym tell me I’m looking real good too.

Yep, hard work is definitely paying off for sure. The compliments just keep coming and coming which feels really good. That is what’s keeping me motivated to keep hitting the gym. The more people tell me I look good, the more it makes me want to go.

Yeah, I really do work hard and I really work my ass off to get the body off my dreams. I want to be a muscle and jacked up dude and I’m doing all I can to get there. I want to look like those guys you see in the action movies and I want to look like a pro wrestler. That’s the kind of look I’m going for. With all these compliments keep coming in, I’ll have to admit that I’m feeling really fucking ripped lately and I’m not afraid to say it. Some of the clothes I wear are starting to feel tight on me ’cause I’m getting bigger.

How did I do it? What is my secret? Well three things… work out hard, eat right and lots of resting. That’s it. Do all three of those things on a consistent basis and you’ll get jacked, trust me. This is not bad coming from someone who is a self taught bodybuilder and weightlifter. I taught it all myself. I refuse to work with a personal trainer ’cause I don’t want to work with one at all. I prefer to do it all myself. I just figured out how to get some gains as a natural bodybuilder. Full range of motion on everything and hitting the full contraction on the muscle.

People say it’s impossible to get jacked quickly without steroids but it is possible to get jacked quickly. Don’t listen to those who claim that muscle building is a slow process ’cause it’s a bunch of bullshit. If I can do it so can you. I got this built physique totally natural. No steroids. No protein powders and no supplements. I get protein from real food. I get protein mostly from eggs, various meats like fish, chicken and steak. I also eat a lot of complex carbs like vegetables and things like that. I also eat whole grains and healthy fats. Just so you know, my nutrition isn’t 100% healthy most of the time ’cause sometimes you gotta have a little junk food to mix it up. I do a good job avoiding junk food most of the time but I still like to have ice cream, pizza and chinese. You gotta have balance ’cause believe it or not cheat meals does help building a great physique. You don’t have to avoid sugars and bad foods completely, just in moderation.

There’s a big myth going around that getting a jacked physique takes years and years but don’t listen to them. From what I’ve experienced, you can build a jacked physique in a few years. If I can do it, you can do it too.

I just love what I do, ya know? I love weightlifting. One of my biggest passions. Too many people just don’t stay committed to weightlifting at all. They just go in and do it for a while then just give up. Slack off from the gym for a long while and then come back to it later. Some even give up weightlifting completely ’cause they find it boring and stuff, ya know? They also give it up ’cause they find themselves struggling to get the body they want. They feel they aren’t going anywhere so they just give it up.

Well, I never gave it up. My 4 day a week routine is going really good. I haven’t stopped and will keep going. There are even some people who go to the gym on and off but not me. I go to the gym all year round even through the fall and Winter. I’ve been hitting the gym 4 days a week all fall and now I’ll be sticking with it throughout the Winter. Stay in great shape all year round. It’s a lifestyle for me.

There are so many that don’t like working out but I do. I fucking love it. If you want to get a jacked physique, you’ve got to love working out ’cause if you don’t love it, you’re not going to get it.

I’m not afraid to say that I want to get a really jacked physique. It’s why I got into bodybuilding and weightlifting in the first place. In the past, I hated having chicken legs and hated having small arms. I also used to be a junk food addict. I was getting kind of flabby back then too and I had to change my life around. Glad I did. I’m feeling good, feeling really healthy and haven’t felt better. I feel amazing right now actually. Life is real good.

Kev

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Is it fair for the bodybuilding industry to call heavy lifters “egos”???

You hear it all the time in the bodybuilding and weightlifting world. People wanting to lift real heavy and get real strong, always gets called all kinds of names. They get criticized by people all the time. They get called conceited. Egotistical. Get called many other things for wanting to lift heavy. Is it fair for heavy lifters to get called egotistical?

No, definitely not. It’s definitely not fair. I think it’s actually a very good and courageous thing for people for wanting to challenge themselves to lift heavy weights. Whether you agree with it or not, it is very brave to find out the heaviest number you can lift and find out what your personal records are. There’s nothing wrong with that. People wanting to lift heavy and train for powerlifting. It’s mostly the bodybuilding industry that likes to make fun of the powerlifting industry. It’s crazy, ya know?

Why do powerlifters and heavylifters always get criticized and get called names? Well, I know I say this word a lot but definitely “jealousy” is a big part of it. Bodybuilders don’t do heavy lifting, they mostly do hypertrophy training. Bodybuilders are always calling powerlifters juiced up egomaniacs but want to know what I think is being an egomaniac in weightlifting? Bodybuilders who say they want to have the best physiques. Bodybuilders who say they want to get big as possible. How come they don’t get called “egos” for wanting to have a big and muscular body? There’s so much ego in bodybuilding ’cause they want to be posing on a stage and hoping to win the biggest trophy. That’s not having an ego, hey? There are egos in bodybuilding too, make no mistake about it.

People always think heavy lifting isn’t healthy, could get you injuries and they think powerlifting is dangerous. Well heavy lifting can be healthy and you could get a lot of great benefits lifting heavy things. Don’t judge the book by it’s cover when people want to lift heavy things. It also doesn’t have to be dangerous if you do good technique and good form. Bodybuilding can give you injuries just like powerlifting can. They don’t want to admit that fact.

In the past, I used to be against lifting heavy but now I’m loving it. I find heavy lifting very addicting. It’s a thrill to realize that you are that strong. I can see why so many strong men out there wanna lift heavy ’cause it’s a blast and such a thrill. It gets you pumped up and excited.

Heavy lifters shouldn’t be badly judged. If you want to do it then do it. Don’t listen to the critics and doubters. My goal is to become very strong and there’s nothing egotistical about that. It’s just something that I want. Strength training is a blast and I’m loving it.

Kev

 

 

Me deadlifting a big 295 lbs… enjoy…

I love weightlifting, y’all. My biggest passion in life. I’m proud of this lift. I’m on my way to the big 300 lbs. and I’m hoping to get it next week.

Kev

Looks like I’ll have to get back into training chest once a week and I’ll start doing that next week…

I’m going to have to change my 4 day a week workout program the way it was before. For the past couple of weeks, I thought it would be a good idea to train chest twice a week but now I’m thinking it’s not a good idea. I did some benching at the gym today and attempted 160 lbs. and 155 lbs. I was able to hit those numbers last week. I was able to hit 155 lbs. for the past couple of weeks but this week I wasn’t feeling it for some reason. I totally blame that on training chest twice a week and maybe it’s not a good idea after all. Maybe that’s what’s taking the strength away.

Oh well, it was just an experiment but at least I experimented with it for a couple of weeks, though. I just wanted to try it and see what training chest twice a week did. I’m noticing it isn’t good for powerlifting so I’ll go back to training chest once a week starting next week. On chest days, I’ll just do benching first and then I’ll do the other chest exercises after but I think I’m gonna ditch dumbbell presses for good, though.

Even though I couldn’t hit those numbers I wanted, I still am getting stronger on barbell flat bench, though. I’m able to do more reps on the slightly heavier sets.

Ya know, when you’re training for powerlifting and if you can’t hit those numbers you wanted… don’t worry about it. Just move on and forget it. You never feel bad about yourself if you can’t hit certain numbers you want. Just keep practicing and keep lifting, you’ll get that number before you know it.

This weekend, I’ll think about switching my workout program again and write something down. I’m thinking of moving chest days on weekends which is what I’ll probably do. Arm day on Tuesday, leg day on Wednesday, Back day on Friday (including deadlifting) and chest day on Sat. That sounds good. Go back to where I was before.

The reason I’m moving Chest Day on the weekends is ’cause I want to give my chest plenty of resting and healing and maybe I’ll be a lot stronger next week. I don’t regret giving chest training twice a week a try, it was a good try but no more.

I don’t feel bad ’cause I’m feeling freakin’ ripped lately. I had another guy at the gym give me a compliment on my physique and he tells me, “You’re getting all jacked up” and I just told him “Thank you”. It seems I’m getting a lot of compliments on my physique at the gym lately. A random person will come around and tell me I’m looking good. It seems like each time I go to the gym, someone will give me a compliment. Ya know, when you’re getting people complimenting you on your physique then you know you’re going somewhere and you’re doing good. I love getting compliments on my physique, it seems I’ve been getting a lot of them lately.

I’ll post progress pics pretty soon. Probably in a few days.

Kev

Too many guys bench press in terrible form, it’s crazy… are this many guys misinformed about bench press? Wow!!!

Yes. Bench press is the most popular workout in the gym. They don’t call it the king of all workouts for no reason ’cause it really is. Everyday you walk into a gym, you would see guys and even women doing barbell bench pressing. It’s funny when I watch other guys in the gym doing barbell flat bench ’cause there are so many who bench in terrible form. Too many bench in terrible form, it’s crazy.

Let me explain terrible benching mistakes they do:

  • Half-repping: When they hold the bar high up, they only bring it down half-way and push the bar back up again. That’s how I see a lot of guys do their reps. I disagree with that. That’s not doing anything.
  • Partial-repping: Kind of similar to half-repping but slightly different. I see a lot of guys when they take the bar off the rack and hold it way up to start their set, they only bring the bar down very little. Bring it down very little and push it back up very little. You’ve seen that too and I’m like, wtf is that doing?
  • Elbow flare: What this is, it’s when guys have their elbows tucked in when they bring the bar down but when they bring it up they bring their arms parallel to the bar which is bad. You want to keep your elbows tucked in throughout the whole rep which is what I try to do.
  • Wrists rolling back: Many would bench with their wrists rolled back but that’s kind of dangerous. It’s better to keep your wrists neutral which is what I try to do most of the time.
  • Butt raising off the seat: I see this one a lot in the gym. Guys doing their reps on the bench and their butt goes off the seat on each rep. There’s a guy at the gym that I’ve seen that benches like this and it’s bad. They do this as a way to push the heavy weights more, but if they keep lifting like this, they are going to hurt themselves one of these days. It is a part of ego lifting believe it or not.
  • Bouncing the bar off the chest: This is a real common one. Dudes that bench their reps really quickly and they bounce the bar off their chest really fast which is bad. I don’t do that at all. What I do is set the bar on my chest lightly, pause for a second and then push it up. That’s how you do it.
  • Not keeping the bar balanced when lifting: You see a lot of dudes lift this way. Bar not balancing, bar being lower than the other side. If you’re doing that then you’re going too heavy. That’s ego lifting.
  • Doing really fast reps: I see too many guys bench this way. Lifting heavy barbells and doing their reps up and down really quickly. They do it in good form but they do the reps fast. I don’t like that. It isn’t doing anything giving them fast reps. It’s better to do them slowly, in my opinion. The slower the better. You get more contraction in slow range of motion.
  • Going too heavy without a spotter: I understand that there are going to be lots of ego-lifters on the bench press, admit it right? A lot of other men in the gym will never admit that they like to be show-offs and show everyone how tough they are. It’s a wrong thing to do to sacrifice your form to show off your big ego. It’s okay to leave your ego at the door and only lift weights that you can handle. No one cares if you can’t lift the heavy weights. When I bench in the gym, I don’t really need a spotter ’cause the benches there have safety catchers and I figured out a way to safely get out of a failed lift if I get in trouble. If I can’t get the weight up all the way, I’ll just carefully set the bar on the safety catcher, it’s easy. A lot of times I like to challenge myself and lift the heavy ones to see what my latest p.r.’s are. If your gym doesn’t have a power rack or if your gym have benches with no safety catchers then you need a spotter. You don’t want to get thrown in an ambulance, trust me.

So there you have it. Enjoy and bench safely and responsibly! I love benching. I used to be against benching but now it has grown on me.

Kev

 

 

 

My chest pecs really have been beefing up lately and it feels amazing!

Yes, I have been noticing a lot lately that my chest pecs muscles really have been beefing up a lot lately. In the past, I used to feel that my pecs were undeveloped and I felt my pecs were my weakest points in bodybuilding. Now I finally figured out how to develop my chest even more. People are always giving me compliments on my physique which I appreciate but big chest pectorals really does go with a great physique. I mean, if everything else on your body looks great but your chest is lagging then you’re doing something wrong.

I’ve learned that when you’re doing chest workouts, you must squeeze the pecs. Full contraction is key to getting bigger pecs. So many guys out there complain that their chest are lagging and you wonder why that is? Is it because they use horrible form? Maybe it’s because they do so much half-repping and partial reps rather than getting a full contraction? That could be it.

When doing squeezing movements with the chest like the dumbbell flies and cable crossovers, you must squeeze the pecs at the top. That’s what I’ve been doing lately is squeezing the pecs and it’s working. When doing pressing movements with the pecs, same thing… full contraction except you’re pressing up. Doing pressing movements like dumbbells and barbell, you don’t want to do half-repping and partial reps with that either. You must press all the way up to get a full contraction.

I look at myself in the mirror with my shirt off and notice the pecs have been improving lately ’cause I’ve been doing both the pressing and squeezing movements. Plus, training chest twice a week is helping also.

I want to look great wearing a t-shirt where my pecs really stick out.

I’m planning to post new progress pics of me shirtless so I can show you that I’m not making it up. Maybe you’ll even agree that my chest is improving. I know it’s improving ’cause I’m feeling my chest getting bigger. I’m feeling a lot stronger too which feels amazing.

In the past, I ‘ve struggled to get bigger pecs and now I’ve finally figured it out after all this time. Remember, full contraction. Really squeezing the pecs really works. It doesn’t really matter how you do cable crossovers or dumbbell flies, as long as you’re squeezing the pecs and getting the full contraction, that’s the only thing that matters.

Kev

Video: Strength vs. Size workouts… which training is best???

 

Here’s a great video from the Buff Dudes channel which is my favorite bodybuilding channel in youtube right now. Those guys make really good videos, I love their stuff.

Anyway, in this video this guy compares which training method is best for gaining size… strength training or size workouts (aka hypertrophy training). There’s a big misconception going on out there that doing strength training doesn’t give you muscle gains and I’ve always said it was bullshit. This guy whose name is Brandon of Buff Dudes says that you can gain size in strength training. Strength training means lifting heavy sets and lower reps. Yeah, you can build muscle doing strength training as well like I have been saying.

Brandon says in this video that you should mix it up with both strength training and hypertrophy training and I have been doing both a lot lately. You mix it up with both that way you can gain strength and build muscle at the same time.

The way I do things, I only do strength training with deadlifts, squats and bench. Everything else I do in the gym are nothing but hypertrophy training. This is why I think it’s a pretty good idea to train chest twice a week. 1 day of chest day will be hypertrophy training on dumbbell presses and 2nd day of chest day will be strength training on regular barbell bench. I’ve been doing both for the past couple of weeks and the plan seems to be working for me. Doing dumbbell presses on bench will definitely help skyrocket my personal records for barbell bench. On the barbell bench, I was able to hit 160 lbs. as my personal record on that which I feel proud about. Yeah I’ve been doing both strength training and hypertrophy and I have gotten great results doing both. I feel my chest getting bigger finally and I’m starting to look like a bodybuilder now which was my goal all along.

For strength training on deadlifts, bench and squats I’ve been doing the progressive overload method on those which seems to be working for me. Doing the progressive overload method will also definitely help make you stronger every week. Each week I do deadlifts, bench and squats at the gym, I’m noticing my personal records on those are rapidly increasing each week so I’m definitely getting stronger.

I’m hoping to do another powerlifting meet sometime in 2019 and I’m sure another one at Albany Strength gym will happen pretty soon, I hope. I want to do another one so when I do another one,  I’ll be better than ever.

If you don’t think you can lift heavy, just give it a go and you’ll surprise yourself. That’s what makes strength training a lot of fun. Just keep lifting and you’ll get stronger each time.

Kev