Jadonjack:


NEVER!!!

Rigorous exercise will only create microtears.. If you don't eat well, dose microtears won't be filled

Oh... Thanks for the response

Slimszy:
Hello op... Good job you are doing... Can one actually gain weight by rigorous exercise without eating well?

Thanks for the accolade. @jadonjack u 2 much.

When you mean rigorous exercise, are you talking about strength-training(weight-lifting)? If yes then my answer is yes and no. I will give my reasons.
You will gain lean muscle mass which in itself give you some weight but failure to eat d right diet will lead to burn-out. Your body will practically convert the muscles to (fuel)energy for the sustainance of the entire body cells. Muscles are basically proteins and amino-acids are the building blocks of protein. So during exercise there is a kind of mini breakdown of the myofibrils(musclefibres). It is after exercise, with the right kind of diet that the muscles are being rebuilt to attain bigger sizes. So failure to eat result in the breakdown of proteins to amino-acids and the carbon skeleton of the amino acids are converted to giucose and the glucose via the glycolysis and krebcycle is used for energy.

Eat well and exercise right is always the way to go.

dotunibrahim7:
gud job

Thanks man. I hope you lift also.

One question, Between cement mould And Iron plate which one is good?
because i used Cement to cast mine.

How do one do planche/V-Sit?
Mehn I've tried yet to no avail.

LostCity:
One question, Between cement mould And Iron plate which one is good?
because i used Cement to cast mine.

How do one do planche/V-Sit?
Mehn I've tried yet to no avail.

The iron plates is better being that they last longer. Morealso you can decide to increase or decrease the number of iron plates depending on your carrying capacity. The cement casting on the other hand don't last dat long most especially if the casting was not done right.

LostCity:
One question, Between cement mould And Iron plate which one is good?
because i used Cement to cast mine.

How do one do planche/V-Sit?
Mehn I've tried yet to no avail.

Well, my believe is that, "its not about the iron, its about how well you utilize the iron"

So, with cement mould or iron plate, you gonna achieve the same result if you do your programmes right.

The only difference is, you can have programmes variety with iron plates unlike with cement mould



As per planche and v- sit, its ma 4yrs in the gym and I'v never for once done those programmes, so I can really say much abt it

Wow, its really been long. How are my gym buddies doing? The reccession almost touched my muscles but i no gree for am at all. The economy is in a phase which i believe is transient. It will pass.
So i urge us all to keep pushing on, live what you believe and believe what you live. As men of iron, we are always to show resilience and vigour.
Happy new month
Happy iron pumping

When muscle legends come on one stage, what happens is called "muscular anarchy".

These guys never disappoint.

These guys have nothing on them.

So you wanna get ripped(lean) or bulky, which ever one you want, you are in the right place. I will be coming up with some interesting topics this month. Watch out.


So to my MOI(Men Of Iron) out there feel free to post your pics, your contributions, your worries, your transformations,your progressions. Please and please, i need only muscle related stuffs.

PRISTINEMUSCLES:
So you wanna get ripped(lean) or bulky, which ever one you want, you are in the right place. I will be coming up with some interesting topics this month. Watch out.


So to my MOI(Men Of Iron) out there feel free to post your pics, your contributions, your worries, your transformations,your progressions. Please and please, i need only muscle related stuffs.

Brov, abeg do quick update your stuffs jor


Shey u no know say people dey follow u ni

I am an addicted body builder, i harldy work out nowadays though due to my work(an IT project manager) but i still get some times to do military push ups and situps once in a while. Any hope for me?

niggi4life:
Brov, abeg do quick update your stuffs jor


Shey u no know say people dey follow u ni

I am an addicted body builder, i harldy work out nowadays though due to my work(an IT project manager) but i still get some times to do military push ups and situps once in a while. Any hope for me?

Baba, no vex jare. I go soon update am. Military push-ups and sit-ups are okay but you and i know that to get those "jaw dropping" physique, na "iron" win am.

pristine, hv bin following ur blog for years. now is very cool bt most tines u take a lot of time to update, sometimes months, Pls fix dat may God continue to increase ur muscles

Hv also made up my mind to support u, so I will posting what evr tins dat comes to mind n also tins hv read abt bodybuilding n my own experience...

Hmmm, i am back and better. How are my fellow men in iron doing? Hope u guys got dose muscles engorged with enough blood.
I promise to keep the thread of ours updated and i will do just that.


I am going to be talking about some things we often neglect in our workout routines. Stay connected.

When i first began strength-training, i never knew of "warm ups" or "cool downs". I did just go into the gym, do my "thing" and go out again. Not until when i came across an article that discussed the importance of warm ups and cool downs. As soon as i incorporated them into my workout regimen, it was goodbye to premature muscle fatigue, for as long as i do them.

So today i will telling us what warm ups and cool downs are as well as their health benefits to our muscles and our body overall.

Can your spouse (woman) enjoy sex without doing some pre-intimacy? You know the answer. Liking warm ups to pre-intimacy and your workout exercises to be sex itself.

Warming up and cooling down are too often overlooked in many training programms. Time pressures make it tempting to skip a warm-up but you do so at your peril. Warming up is essential, it more or less get your body ready for intense work while minimizing the risk of injury and maximizing your potential to learn and improve.

How long should a warm-up take? A warm-up need take no longer than 20 mins.

A good warm-up can begin with jogging or skipping for 10 mins followed by 10 minutes of mobilization exercises(stretching of your various body parts).

I will discuss about the various kinds of stretching exercises later.

Benefits of warming-up
-increased heart rate to prepare your muscles for the "work" ahead.
-increased blood flow through the muscles which lead to increased metabolism.
-increased speed of contraction and relaxation of warmed muscles.
-reduction in pre-workout muscle stiffness.
-better use of oxygen by warmed muscles.
-better quality and fluidity of movements from warmed muscles.
-higher temperatures which help nerve transmission and metabolism in muscles.
-increased mental focus during the main workout regimen.

These are just a few of the myriad health benefits of stretching.

What is mobilization exercising? Forget the "big grammar". The meaning na just "stretching". Let me give you examples

-neck stretching; rotation of the neck
-arm rotation
-shoulder rotatiom
-hip rotation
-torso rotation
-squat
-lunge.


What is cooling down? This is kind of the opposite of warming up. It is done after your workouts. It is very important that one brings down his body back down to its pre-exercise state in a controlled manner. During a workout your body is under stress,muscles get damaged and waste products build up. A good cool-down will help your body kick start the repair mechanism.
Cooling down need not be a lengthy process start with 5-10 mins of gentle jogging or walking which decreases your body temperature and allows the waste products to be removed from your working muscles.
Follow this with 5-10 mins of static stretches. These help your muscles to relax,realign and reestablish their normal range of movement.

Benefits of Cooling down

-allowa the heartrate to recover to its resting rate.
-reduces the level of adrenaline in the blood.
-it reduces delayed onset muscle soreness pain that is sometimes experienced one to three days later after intense muscle activity.
-aids in the reduction of waste products in the blood including lactic acid.


So there you have it. So from today henceforth endeavour not to break the warm-ups and cool-downs law of strength-training.

Have a good muscle pumping day ahead.

My "men of iron" how has the pumping been? Hope those irons are not cold.
Remember "no pain no gain"

oga prestine where have u been?

Hello guys, i might be moving to ikorodu soon. Please any gym house around ikorodu? Local or standard

Going haaaaaaard

dotunibrahim7:
oga prestine where have u been?

Baba, i went on hibernation mode. Hope u are pumping hard.

NeduLuiZ:
Going haaaaaaard

Hmmm, you are nailing it well. Nice one there, d look on your face just shows that euphoric feeling after pumping those muscles and they are all bursting out. Well done.

Jadonjack:
Hello guys, i might be moving to ikorodu soon. Please any gym house around ikorodu? Local or standard

Why don't you set up your own local gym? Ikorodu is somewhat a suburb of lagos and so scarcity of gyms is very likely compared to high brow areas like the lekkis, the ikejas

PRISTINEMUSCLES:


Why don't you set up your own local gym? Ikorodu is somewhat a suburb of lagos and so scarcity of gyms is very likely compared to high brow areas like the lekkis, the ikejas

pls how can I set up my own local gym

NeduLuiZ:
Going haaaaaaard

nice one bro,.. abeg hw ur routine take be na?

dotunibrahim7:
nice one bro,.. abeg hw ur routine take be na?

complicated... Bench press 10 set 10reps, tricep Stretch 20reps 5set, military press 12reps 5set... I squat and jog like trice a week... I also do other hand programs

NeduLuiZ:
complicated... Bench press 10 set 10reps, tricep Stretch 20reps 5set, military press 12reps 5set... I squat and jog like trice a week... I also do other hand programs

OK, thanks. bro but which bench press do u do.. incline or flat?

dotunibrahim7:
pls how can I set up my own local gym

Very easy and worth the while. First of all get a good carpenter to make you a solid bench to do your bench-press. The bench should be made in such a way that a kind of projection should be made towards the bench-mouth for hanging the barbells. Then to construct your barbells, you would need a solid iron rod of mininum of 5.75 feets as well as your loading plates. A very good substitute for this plates are heavy to small sets of flywheels. You would need to go a scrap site for automobiles to get these flywheels. You would also need iron wedge to hold the plates in place. For your dumbbells, you could buy chrome-steel dumbbells. Or you could cut a 4-feet iron rod into two equal parts and cast the edge with cements or you could add gravels to make it heavier. At least for a starter, these are the basics. As you advance, you can decide to boost your training equipments.

PRISTINEMUSCLES:


Very easy and worth the while. First of all get a good carpenter to make you a solid bench to do your bench-press. The bench should be made in such a way that a kind of projection should be made towards the bench-mouth for hanging the barbells. Then to construct your barbells, you would need a solid iron rod of mininum of 5.75 feets as well as your loading plates. A very good substitute for this plates are heavy to small sets of flywheels. You would need to go a scrap site for automobiles to get these flywheels. You would also need iron wedge to hold the plates in place. For your dumbbells, you could buy chrome-steel dumbbells. Or you could cut a 4-feet iron rod into two equal parts and cast the edge with cements or you could add gravels to make it heavier. At least for a starter, these are the basics. As you advance, you can decide to boost your training equipments.

OK thanks very much