Muscle Building Tips for Elakirians!

[Iroshan86]

Dear EKans,

Just thought of sharing some Muscle Building tips for all those interested in getting into shape!!

1. Train to Failure (between 8-12 reps)
2. Do NOT work out for more than 45 mins (max) (You're simply gonna lose muscle by working out for prolonged periods of time..keep it short and intense)
3.If your intention is to build muscle...Please.....NO CARDIO at all!!! ( Cardio puts your body into a catabolic state! which means that your gonna lose muscle)
4. Get enough proteins. (They are the building blocks of you body! try to get at least {1.5 x your body weight in kgs} grams of protein each day.
5. Eat enough calories for growth. (Eat between 300-500 extra calories than your current maintenance calories...Don't over do it though! You will simply add more fat by overdoing..)
6. Get plenty of rest! (Shoot for a least of 8 hours of quality sleep...this is the time that your body repairs broken muscle tissues)
7.Post workout nutrition is a MUST ( make it a habit to gulp a protein shake right after your workout...and don't forget to add some post work out carbs...yes! sugar will do!! so Enjoy!!!)

Hmmmmm...that's all I got on the top of my mind. I will add more in the future... Hope this will become helpful for all you people out there trying to build big!

Train Intelligently Machanla

Cheers

Iroshan

 

[somadasa]

well i have given enough knowledge about bodybuilding to our mrmbers! so this is useless thread!

hiks!joke machan! good work! keep it up!

 

[Arzeen]

machan kiypan body ekke size karanne kohamada mage fat ekke adui

 

[Iroshan86]

@ Somadada.. Knowledge can be never too much. So I will accept your post as pure 'Joke'. Your welcome machan. I appreciate your commitment and besides I'm new here and you're my senior..So I respect!

@ Arzeen... If your the type that who's like born skinny (as I can understand from your comment) You need a combination of a high calorie diet (which will have enough carbs to give an insulin pancrea to shuttle the nutrients into the cells) and a high intense workout! You will deff. get your expected results machan..

 

[pavithra_uk]

ha ha good work bro. keep it up with your experiences..

 

[Rohantha]

Good job machan. ElaKiri

 

[MISHAL88]

Valuable post

 

[Arzeen]

thank machan

 

[Iroshan86]

Fat-Burning Workouts??????

Hello EK Builders,

I was asked by one of my gym mates today to prepare a 'Cutting workout Schedule' for him! Well it's funny because even the instructor there joined the chat and advises him to do high repetition sets for cutting!

Guys, please remember there is NO such thing called 'cutting workouts' or 'fat-burning workouts' when it comes to weight training! It's simply useless and there is no science at all backing behind this high reps theory. So please don't fall into this trap! Just continue lifting between 8-12 reps and of course high intensity!

If you want to cut, once you've bulked enuf, simply reduce calories and slowly increase your cardio intensity over time! Training will maintain your muscle while diet and cardio will strip off your fat! Simple as that!

Use science over traditions to build muscles...

Train well machanla

Iroshan

 

[Iroshan86]

Use a Work-out log Book!

Dear all EKians,

I think it's quite important that all BBs maintain a workout log book in order to make easier muscle gains without hitting that horrible plateau. Most people have no idea where did they end up their last weeks failure rep weight and just simply guess a weight, which unfortunately in most cases, is a lighter weight! Therefore, most of us, actually end-up not progressing into higher weights which in result does not stimulate the muscle fibers enough to allow for growth!
Therefore, I encourage all of you enthusiastic builders to maintain a workout log book! Trust me machanla, it's worth it!

Train Hard!
Cheers,

Iroshan

 

[DeepMate]

m.. thanx kolla, valuable post..!!

august walin passe gym karanna kiyala hithan inne,

err.. btw dan Maldives da inne??

+rep

 

[Kronic]

machan ,,, tell me a way to put up some weight

 

[yasasrd]

thanx bro

 

[Iroshan86]

@ Deepmate - Machan Kohomada?? Ei dan training karanne nedda? Kohoma kohoma hari karapan machan. Don't slack off... Yes machan, I'm now in the maldives. Getting used to the place. Found a decent gym but pretty tuff sticking into my diet regime! Surviving.. Hope it will all work .. thanks for the post machan.. Train hard kiwwa

@ Kronic - Machan. Could you kindly refer to this thread. ( http://www.elakiri.com/forum/showthread.php?p=6021460#post6021460) if you still find any trouble.. please contact me on here.
All the best machan

 

[Dreams001]

Thnxx machan, this is very useful for my daily fitness workout..hope to contact u for more details.

 

[agdrig]

MACHAN MATATH HELP ONA UBEN
MAMA WEEK EKATA 3 DAYS GYM YANAWA
UDETAI RATAI KANAWA HODATA
DAWALTA NAM KEWENNE NE WADIYA

MATA GANNA PITI EKAKUI exercice KARADDI BONNA MONAWAHRI
KIYANAWADA??


THX MACHAN

 

[Dreams001]

MACHAN MATATH HELP ONA UBEN
MAMA WEEK EKATA 3 DAYS GYM YANAWA
UDETAI RATAI KANAWA HODATA
DAWALTA NAM KEWENNE NE WADIYA

MATA GANNA PITI EKAKUI exercice KARADDI BONNA MONAWAHRI
KIYANAWADA??


THX MACHAN

machan uba pity jaathy use karanawanam hodat kanna oona..eekath dinner eka nathiwunath lunch oona.eeth 3days madhi ban..kiri jaathywalat huru wenna epa.

 

[Iroshan86]

machan uba pity jaathy use karanawanam hodat kanna oona..eekath dinner eka nathiwunath lunch oona.eeth 3days madhi ban..kiri jaathywalat huru wenna epa.

Please refer to my supplementation thread in this regard! Hope that it will help machan.
http://www.elakiri.com/forum/showthread.php?t=665386

Thanks for the comments.
Cheers

Iroshan

 

[Radical78]

machan mamath langadi patan gaththa,mama arms walata & stomach 1tawitharai karanne,awlak nehe neda?
machan umba karana me wede nam elakiri

 

[Iroshan86]

@ Radical... Thanks for your generous comments machan!
I highly discourage such workouts where you concentrate only on certain body parts and neglecting others. Just close your eyes and try to imagine a guy with huge bulging biceps but has no pecs?? or man with a stunningly built upper body and skinny legs?? He'd rather look like a pony! I would rather not workout than having such an unproportionate body. However, unfortunately ,I see many people do this and I see a lot of big biceps but no pecs bodies floating around me in the gym!
My recommendation is to workout between 3-5 days a week concentrating on different body parts each day, so that you are working out a certain muscle once per week. Also make sure that your programme is a FULL-BODY workout plan covering all major muscle groups!

Hope I answered your questions.

Good Luck with your building
Lift Heavy
Cheers again machan

Iroshan