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who wants to learn bodybuilding!
- Thread starter somadasa
- Start date
Good question machan... I personally advise that every natural bodybuilder uses compound excersices (excersices that uses a group of muscles instead of few... squat, deadlifts, military press etc.) than isolated exercises. Also when performing use a biologically optimized form than a strict form. By this way you can reduce the stress on tendons and joints and avoid injury.. If somebody is interested more in this regard PM me. Also if you are iffy with the terminology feel free to google it
Train safe folks
Cheers
Machan Somadasa... No disrespect macho..I appreciate your thread. But I'm not a big fan of Fat Burners. I think they are short term.
Anit eka fat burners use karama results short term. Its passe ekatenamai ( what we refer to as Fat Stalling)
Machan oba tuma me gena mokada hitanne? Have you had good results on these supplements?
Cheers
Iroshan
Use a 'Whey Protein' for postwork out and if you can afford Calcium Caesien (Casilan) for bed time muscle repair. That will do you enuf.
Also...Bath kema adu taramata hondai. Kanawanam Ratu bath kanna. But know your limits.
Train the muscle..Feed the muscle
Cheers
Iroshan
Machan Mama weights karanawa.... Eth job 1 nisaa welaawata meals tika wetenne ne. Major 3 meals nam hariyata gannawa. Eth additional meals tika thamae welaaawata wetenne neththe.Sellam karanna kalin bara 48 Kg. Kohoma hari 2 years withara try karala dan Mage bara 56 kg, height 5'8". Mage body 1 bulk wenna Lankaawen ganna puluwan hoda Supplement 1k deepanko. Price 1 prashnayak ne. But hoda ekak wenna oone. Powrer mass nam echchara wedak ne kiyala mage yaaluwek kiwwa. Mage Shedule 1........
Flat Bench Press 15, 12, 8
Dumbell Bench Press 12x3
Incline Bench press 12x3
Front Press 12x3
Back press 15,10,8
Curl 15x3
Dumbell Curl 12x3
Tryceps 12x3
Legs 10x3
Flat Bench Press 15, 12, 8
Dumbell Bench Press 12x3
Incline Bench press 12x3
Front Press 12x3
Back press 15,10,8
Curl 15x3
Dumbell Curl 12x3
Tryceps 12x3
Legs 10x3
machan somadasa, kattiyata PM karana tika thread ekatath daapanko. ethakota kauruhari kollek kawadahari me thread eka dakala igena ganna puluwanne.
Nethnam ithin pm kara, pm kala kiyala thamai dakinna venne.
juz a idea!
Nethnam ithin pm kara, pm kala kiyala thamai dakinna venne.
juz a idea!
pm machan
hmm ekath honda idea ekak ban! meeta passe ehema karannam
Maximum Muscle Growth Rep Range
Machan Pandukabhaya,
I think i need to give you some golden piece of advise about the 'Maximum Muscle Stimulating Rep Range'. What we actually do by weight training is to provide with a muscle growth stimulation and we need to do enough repetitions to get the most of it. As with anything in this world too much or too little of something won't do any good! Therefore, the scientifically proven optimum growth rep range (for most humans) is between 8-12 reps. I must also remind you that you need to know the right weight to start off your exercise with. If you can do more than 12 reps with a given weight, probably you are lifting too light to provide enough muscle stimulation for growth. Also, if you cannot execute at least 8 reps with a given weight you are lifting too heavy and that again is not going to result in with any growth. Always try to shoot for at least 8 reps of a given weight but it should not be more than 12 reps either. You MUST reach muscle fatigue somewhere in between 8-12 reps.
I can see that your schedule has reps of 15s and I would suggest that you apply the theory above for that schedule for maximum muscle growth or you are actually wasting your muscle! (there is a lengthy scientific explanation behind this). Also, I would advise you to do between 3-4 sets of one exercise and not more than a total of 6 sets per each muscle you train.
Train Intelligently Machanla..
Good Luck
Iroshan
Machan Pandukabhaya,
I think i need to give you some golden piece of advise about the 'Maximum Muscle Stimulating Rep Range'. What we actually do by weight training is to provide with a muscle growth stimulation and we need to do enough repetitions to get the most of it. As with anything in this world too much or too little of something won't do any good! Therefore, the scientifically proven optimum growth rep range (for most humans) is between 8-12 reps. I must also remind you that you need to know the right weight to start off your exercise with. If you can do more than 12 reps with a given weight, probably you are lifting too light to provide enough muscle stimulation for growth. Also, if you cannot execute at least 8 reps with a given weight you are lifting too heavy and that again is not going to result in with any growth. Always try to shoot for at least 8 reps of a given weight but it should not be more than 12 reps either. You MUST reach muscle fatigue somewhere in between 8-12 reps.
I can see that your schedule has reps of 15s and I would suggest that you apply the theory above for that schedule for maximum muscle growth or you are actually wasting your muscle! (there is a lengthy scientific explanation behind this). Also, I would advise you to do between 3-4 sets of one exercise and not more than a total of 6 sets per each muscle you train.
Train Intelligently Machanla..
Good Luck
Iroshan
Try the following schedule for body builders
Mon - Legs: Squats,
Leg extensions,
Ham curls,
Leg press,
Calf raises. (4 sets, 10- 12 reps for legs i find works good)
Wed - Push: Bench press,
Incline DB's,
Cable Flies,
Military press, (4 sets, 8-10 reps)
Dips. (3 sets of as many as poss)
Fri - Pull: Deadlifts, (4 heavy sets, 6-8 reps)
Chins,
Bent over rows, (4 sets, 8-10)
Shrugs, (4 sets, 10-12 reps)
Reverse flies. (3 sets as many as poss)
Don't go to GYM everyday. Give your muscles at least one day to recover. Take 3 major & 2 simple snack meals (increase metabolism & good for fat burning). However don't eat junk food Eg: burger/ Buriani/ Kottu (Once in a while OK)
Don't expect results in one month. Give your body sometime (minimum 6 months)
I'm using Maximuscle promax extreme + multivitamin + Omega 3 (Fish Oil) as a supplement.
Mon - Legs: Squats,
Leg extensions,
Ham curls,
Leg press,
Calf raises. (4 sets, 10- 12 reps for legs i find works good)
Wed - Push: Bench press,
Incline DB's,
Cable Flies,
Military press, (4 sets, 8-10 reps)
Dips. (3 sets of as many as poss)
Fri - Pull: Deadlifts, (4 heavy sets, 6-8 reps)
Chins,
Bent over rows, (4 sets, 8-10)
Shrugs, (4 sets, 10-12 reps)
Reverse flies. (3 sets as many as poss)
Don't go to GYM everyday. Give your muscles at least one day to recover. Take 3 major & 2 simple snack meals (increase metabolism & good for fat burning). However don't eat junk food Eg: burger/ Buriani/ Kottu (Once in a while OK)
Don't expect results in one month. Give your body sometime (minimum 6 months)
I'm using Maximuscle promax extreme + multivitamin + Omega 3 (Fish Oil) as a supplement.
Machan somadasa, Im 6ft tall and weight is 66KG But im thin 
and i dont have much muscles,stomach too, my shoulders are wide. mama hitanawa poddak muscles hada gathoth hondai kiyala. Megamass hondaida? Thama gym ekata giye naha mokada giyoth thiyena angath adu wei kiyala. Mata honda supplement ekak kiyapanko. Megamass prices deepan.
Thanks machan
and i dont have much muscles,stomach too, my shoulders are wide. mama hitanawa poddak muscles hada gathoth hondai kiyala. Megamass hondaida? Thama gym ekata giye naha mokada giyoth thiyena angath adu wei kiyala. Mata honda supplement ekak kiyapanko. Megamass prices deepan.Thanks machan
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