Here are the Top 10 Tips to follow if you ever want to achieve any decent results - be it for strength, size, definition, or performance - courtesy of Yours Truly, one of Singapore's strongest men and the holder of Singapore's strongest squat, Keith Wong The King.
1. Train hard - if you wanna be lazy, then you'll look like Garfield.
2. Train Smart - you can't go wrong sticking to the basics. See the wannabe-flamingoes standing on one leg while doing side lateral raises? How about the douchebags doing ballerina twirls with the kettlebells? Or the guy doing dumbbell presses on the fit ball? How about the dead cockroach over at the bench press? Don't be like them. The King decrees what they do as "Circus Training"; so, unless you want to join the circus, don't train like a bloody clown!
3. Lift heavy - there's nothing like it: more muscle fibre recruitment, stronger bones, nervous system stimulation, and not to mention impressing the heck out of others during training.
4. Be consistent and persevere - Champions are made, not born; even the likes of Triple H, Shawn Michaels and Kurt Angle had to train for years and pay their dues before becoming World Champion. There are no shortcuts, so stop looking for them!
5. Eat right - tons of protein and carbohydrates (low carb diet only if you want to get ripped for a bodybuilding competition), plus essential fats. Make sure to drink plenty of water too.
6. Supplement adequately - it's not enough to just take protein shakes and creatine; be sure to take other health supplements such as vitamins, glucosamine for joints and fish oil for a healthy heart.
7. Minimise injury to ensure longevity - warm up properly, stretch, do self-myofascial release regularly, lift within your means and use proper form. An exercise is hardly ever dangerous; it's usually human stupidity that causes injury. Also, make full use of recovery techniques such as contrast baths, massage, etc.
8. Sleep - probably the most under-rated aspect of training. Studies have shown that while the average person needs 5 to 8 hours of sleep per day, athletes need around 10 hours of sleep per day. Sleep more if you want to grow bigger and stronger.
9. Be single-minded - if you really want to achieve something, go all out for it - do "whatever it takes".
10. Finally, find proven trainers to help you along the way, such as *shameless plug* Team Iron Behemoths! Being the best isn't about training alone in some dump thinking to yourself "Damn man, I'm hardcore!" It's about training with the best people, and the best equipment. That's why everyone at Team Iron Behemoths exceeds themselves. It's a proven formula for success! Of course, being here and reading Beefing Up is already a step in the right direction.
There you have it, The King's Top 10 Tips - anymore and he'll have to start charging!
For a personal session with Keith Wong, you may contact him at keithwong@keithwongtheking.com.
KEITH WONG. Don't be jealous, be INSPIRED.
Monday, December 01, 2008
Thursday, September 13, 2007
Proper Form: Benches, Squats and Deads
The bench press, squat, and deadlift are the 3 most common and basic mass/power builders. Form is of utmost importance if maximum gains are to be ensured. Yet proper form is elusive to many, and sadly, because of that, people avoid doing them altogether as they fear they may injure themselves. This article will discuss the proper lifting technique for these 3 core lifts to ensure you maximum gains and minimal chances of injury.
Bench Press
The bench press is probably the most common exercise in the gym. Everyone from the pros to the regular Joe bench-presses. Form is of utmost importance here not so much because of the high chances of injury, but because it will ensure that you are working your pectorals and not your deltoids.
Lie under the bar and arch your lower back. Stick your chest out, pull your shoulders back, and make sure your entire upper back is supporting your upper-body weight. Plant both feet firmly on the floor; some people like to put both feet up, but this causes your lower back to be completely straight on the bench, thus you will be unable to isolate your chest. Tighten your core. Then, grip the bar, unrack it, and lower it to below your nipple line. The bar must touch the chest. Ensure that your arms are tucked close to your body throughout the movement. After that, press the weight back straight up until your elbows almost lock. Do not lock your elbows though; this will cause injuries, especially if you are training heavy.
Always make sure you do not bounce the weight off your chest when benching. This mistake is far too common, and it can cause broken ribs.
Squat
Squats have been hailed as the king of mass builders. It hits your quads, hamstrings, glutes, lower back and abs. Your upper body also benefits as it has to support the weight across your upper back. Sadly, a lot of people are doing it wrongly and injuring themselves; and some avoid it for fear of injuring themselves.
Place the bar across your shoulders, on your lower trapezius muscles. Stick your chest out, pull your shoulders back, and squeeze your back muscles together to create a shelf to further secure the weight. Keep your spine neutral. Lean forward slightly and stick your butt out to keep your spine straight. Keep your feet wide apart. Brace your core, and squat till you are at parallel (officially, it's defined as when your hip joint passes your knee joint). Be sure not to lock your knees when you are standing, and also, do not move your knees forward as you are descending; this could cause knee injuries.
When descending, start the movement by dropping your butt to the ground. Remember: Ass first! When you are at parallel (or in powerlifting lingo: "in the hole"), pause for a moment, then using your glutes and hamstrings, power the weight back up. Be careful not to arch your lower back even slightly on the squat; the weight could crush your spine and put you out of action for a very long time.
Of course, there are other variations of the squat, such as the front squat or the Olympic squat, but for this article, we'll simply discuss the Powerlifting Squat.
Deadlift
The deadlift is the best exercise for both mass and strength. It is the most excruciating exercise, both physically and mentally. Physically, it works your entire back, your glutes (butt), your quads, your hamstrings, your forearms and grip, your abs, and even hits your chest and delts slightly. Mentally, you’ll have to be really tough to be able to put your body through such physical torture.
Place a loaded bar on the floor, and grip it about shoulder width apart. For heavy lifts, use an over-under grip, meaning that one palm faces inwards (towards you) and the other faces outwards. Place your feet shoulder width apart. Then, dip your ass to the ground, look straight ahead, and ensure that your spine is in neutral alignment. This is your starting position.
From here, stand up with the weight, keeping the weight close to your body and your spine neutral throughout the motion. At the top of the rep, by sticking your chest out, thrusting your hips out and using your back muscles, pull the weight back and squeeze all the muscles in your back. This is known as the "lock-out". It has to lock-out to be official. Hold it there for about a second to two before lowering the weight back to floor while still keeping your spine neutral. That's one rep. (If you're going for multiple reps, let the weight rest on the floor for about a second and take a deep breath before attempting your next rep.)
A note on breathing: inhale deeply before the lift, hold your breath during the lift, exhale at the top, then inhale again, before lowering the weight while holding your breath, and then exhale when you have placed the weight back on the floor.
A Final Word
Many people worry about injuring themselves on these lifts, especially the squat and deadlift. This is made worse by all the horror stories about how some clowns have severely injured themselves on these exercises before. Usually, however, the fault is not in the exercise itself, but incorrect form.
Incorrect form is caused by either ignorance or using too much weight. This article has already filled you in on the correct technique, however, you on your part must not lift more than you can handle. Lifting too much weight will lead to you compromising your form and eventually, injury. So as long as you are using the correct lifting techniques and an amount of weight you can handle, you don’t have to worry too much about injuring yourself.
Incorporate these 3 powerlifting staples into your routine today, use proper form and a decent amount of weight, and watch your strength and size go through the roof. Till then, lift safe, and most importantly, have fun!
Bench Press
The bench press is probably the most common exercise in the gym. Everyone from the pros to the regular Joe bench-presses. Form is of utmost importance here not so much because of the high chances of injury, but because it will ensure that you are working your pectorals and not your deltoids.
Lie under the bar and arch your lower back. Stick your chest out, pull your shoulders back, and make sure your entire upper back is supporting your upper-body weight. Plant both feet firmly on the floor; some people like to put both feet up, but this causes your lower back to be completely straight on the bench, thus you will be unable to isolate your chest. Tighten your core. Then, grip the bar, unrack it, and lower it to below your nipple line. The bar must touch the chest. Ensure that your arms are tucked close to your body throughout the movement. After that, press the weight back straight up until your elbows almost lock. Do not lock your elbows though; this will cause injuries, especially if you are training heavy.
Always make sure you do not bounce the weight off your chest when benching. This mistake is far too common, and it can cause broken ribs.
Squat
Squats have been hailed as the king of mass builders. It hits your quads, hamstrings, glutes, lower back and abs. Your upper body also benefits as it has to support the weight across your upper back. Sadly, a lot of people are doing it wrongly and injuring themselves; and some avoid it for fear of injuring themselves.
Place the bar across your shoulders, on your lower trapezius muscles. Stick your chest out, pull your shoulders back, and squeeze your back muscles together to create a shelf to further secure the weight. Keep your spine neutral. Lean forward slightly and stick your butt out to keep your spine straight. Keep your feet wide apart. Brace your core, and squat till you are at parallel (officially, it's defined as when your hip joint passes your knee joint). Be sure not to lock your knees when you are standing, and also, do not move your knees forward as you are descending; this could cause knee injuries.
When descending, start the movement by dropping your butt to the ground. Remember: Ass first! When you are at parallel (or in powerlifting lingo: "in the hole"), pause for a moment, then using your glutes and hamstrings, power the weight back up. Be careful not to arch your lower back even slightly on the squat; the weight could crush your spine and put you out of action for a very long time.
Of course, there are other variations of the squat, such as the front squat or the Olympic squat, but for this article, we'll simply discuss the Powerlifting Squat.
Deadlift
The deadlift is the best exercise for both mass and strength. It is the most excruciating exercise, both physically and mentally. Physically, it works your entire back, your glutes (butt), your quads, your hamstrings, your forearms and grip, your abs, and even hits your chest and delts slightly. Mentally, you’ll have to be really tough to be able to put your body through such physical torture.
Place a loaded bar on the floor, and grip it about shoulder width apart. For heavy lifts, use an over-under grip, meaning that one palm faces inwards (towards you) and the other faces outwards. Place your feet shoulder width apart. Then, dip your ass to the ground, look straight ahead, and ensure that your spine is in neutral alignment. This is your starting position.
From here, stand up with the weight, keeping the weight close to your body and your spine neutral throughout the motion. At the top of the rep, by sticking your chest out, thrusting your hips out and using your back muscles, pull the weight back and squeeze all the muscles in your back. This is known as the "lock-out". It has to lock-out to be official. Hold it there for about a second to two before lowering the weight back to floor while still keeping your spine neutral. That's one rep. (If you're going for multiple reps, let the weight rest on the floor for about a second and take a deep breath before attempting your next rep.)
A note on breathing: inhale deeply before the lift, hold your breath during the lift, exhale at the top, then inhale again, before lowering the weight while holding your breath, and then exhale when you have placed the weight back on the floor.
A Final Word
Many people worry about injuring themselves on these lifts, especially the squat and deadlift. This is made worse by all the horror stories about how some clowns have severely injured themselves on these exercises before. Usually, however, the fault is not in the exercise itself, but incorrect form.
Incorrect form is caused by either ignorance or using too much weight. This article has already filled you in on the correct technique, however, you on your part must not lift more than you can handle. Lifting too much weight will lead to you compromising your form and eventually, injury. So as long as you are using the correct lifting techniques and an amount of weight you can handle, you don’t have to worry too much about injuring yourself.
Incorporate these 3 powerlifting staples into your routine today, use proper form and a decent amount of weight, and watch your strength and size go through the roof. Till then, lift safe, and most importantly, have fun!
Tuesday, January 03, 2006
Basic Weight-Training Principles
Weight training techniques differ from exercise to exercise. However, there are always a few basic rules that apply to all exercises. Weight training can be a dangerous pursuit. However, it can also be the safest, if certain guidelines are followed.
Spinal Alignment
Make sure your spine is straight at all times. This is especially important if you are lifting heavy. No matter what exercise you do, be sure to keep your spine straight throughout the entire range of motion. Your spine supports your entire body plus the weight you are lifting. It is under tremendous stress. If you curve your spine, you risk a sprain or even worse, a slipped disc. (The only exception would be the bench press where your back is slightly arched so as to work the pectorals more intensely. However, do note that your entire middle and upper back is supporting the weight in this case, so your spine is not at risk.) Some exercises – like deadlifts, squats, cleans, etc. – require very strict form and spinal alignment due to great risk of injury. Tip: A good practice is to hang for a minute or two from a chin-up bar after heavy lifting to decompress the spine.
Breathing
One of the most underrated and overlooked aspects of weight lifting. As a general rule, you should inhale deeply before you lift the weight, hold your breath as you lift it, and then exhale as you lower it. Always breathe through your nose and exhale from your mouth. Take deep breaths. Do not ever hold your breath throughout the entire motion. Incorrect breathing techniques can cause serious internal injuries. Of course, as you get more experienced in weight training, you might develop your own breathing technique. This is fine as long as it’s natural and comfortable for you.
Form vs. Poundage
While training, it is always tempting to “go heavy”. However, if your form is compromised because of the poundage, then don’t hesitate to decrease the weight. It is far better to do a lighter weight with good form than to do a heavier weight with lousy form. One reason is that this will stimulate your muscle better, which will mean better muscular development. Which is better: looking good for 2 hrs in the gym, or looking good the other 22 hours of the day? The other reason you should not compromise form for poundage is because doing so will increase your chances of injury; for example, if you bench press by bouncing the weight off your chest because the weight is too heavy, you could crack your ribs. A good rule is this: “When you enter the gym, leave your ego at the door”.
Rep Range
Different rep ranges would be used for different objectives. Be clear of your goal then use the correct rep range when you train. Of course, training with low reps would mean training with heavier weights as well.
1 to 6: Strength
6 to 10: Good mix of strength and hypertrophy (i.e. size).
10 to 12: Primarily size, but also some strength.
12 to 15 and above: Muscular endurance
As you can see, size does not necessarily equal strength. Many powerlifters train with rep ranges of 1 to 6, thus they usually aren’t as big as they are strong. Their muscles are harder and also denser. Many bodybuilders, on the other hand aren’t as strong as they are big because they typically train with rep ranges of 10 to 12 and 12 to 15 because their main objective is a mix of size and definition. However, the trend nowadays is for bodybuilders to incorporate powerlifting into their training or train within the 6 to 10 rep range for size and strength during the “bulking phase”, and then 12 to 15 reps for definition during the “cutting phase”, hence, many of them achieve a good mix of size, definition and strength. Runners usually train with really high reps because they want to build up endurance (and also because size will slow them down), thus you’ll see them with small, very well defined muscles, but not great strength.
Rest Between Sets
Between sets, the duration you should rest would differ according to your rep range. Basically, lower rep ranges require longer rest periods due to the heavy poundage.
1 to 6 reps: 3 to 5 minutes.
6 to 10 reps: 1.5 to 2 minutes, sometimes even 3 minutes, depending on the exercise.
10 to 12 reps: 1 to 1.5 minutes.
12 to 15 reps: 45 to 60 seconds.
Above 15 reps: 30 to not more than 60 seconds.
Use of Lifting Straps and Belts
Using lifting straps to help you lift the weight will result in weak forearms and a weak grip. Remember, you are only as strong as your weakest body part. If you feel that your grip is weak and thus you can’t lift as much, train your grip and forearms instead. Using a belt will result in a weak core (i.e. back and abs). Many people will advice you to use belts for “safety reasons” but the key to safety is to train your core – and use good form – instead of taking the easy way out by wearing a belt. Another reason is that if you have a huge upper body but a weak core, you could have many lower back problems because your core wouldn’t be able support your weight. Of course, if your lower back is injured, then, by all means, wear a belt to prevent aggravating the injury.
Bracing Your Core
Always keep your core tight while lifting weights. Some exercises – like shoulder presses, bicep curls, etc. – will require you to expand and tighten your core. Some – like lateral raises, lat pulldowns, etc. – will require that you “suck in” and tighten your core. Either way, always keep your core tight to stabilize your body.
Always Have Both Feet on the Ground
(This of course doesn’t apply to exercises such as crunches, leg lifts, leg extensions, leg curls, etc.) I have seen many people bench press with their legs crossed and in the air. I have people do lateral raises and bicep curls while standing on one leg. This is wrong! You should always have two feet on the ground. This is not only for balance, but it is also your base of power. When you have both feet on the ground, you can use your whole body’s strength by pushing with your feet. This helps you lift more weight and thus get results faster. Also, it helps stabilize your body so that you do not sway from side to side or forwards and backwards. This will thus ensure that you keep your core tight and spine straight.
Warm-Up Sets
At the start of the workout, it is always good to a warm up set or two. Simply take a very light weight, and do the first exercise scheduled. For example, if you start your chest routine with bench presses, simply take a light weight and bench press it for about 10 to 20 reps. The objective is to (i) practice your form with perfection, and (ii) warm up the muscle for the rest of the workout. You might do one set with a light weight, then another set with a moderate weight before starting your routine with heavy weights. Or you might simply do one set with a light weight before going into your heavy lifts. Either way is fine as long as you feel ready to go heavy.
Use these basic guidelines while you train. That way, you will achieve maximum results and minimum injuries. Different exercises and workout routines may use some more specific guidelines, so always check with a trainer if in doubt. Have fun lifting!
Spinal Alignment
Make sure your spine is straight at all times. This is especially important if you are lifting heavy. No matter what exercise you do, be sure to keep your spine straight throughout the entire range of motion. Your spine supports your entire body plus the weight you are lifting. It is under tremendous stress. If you curve your spine, you risk a sprain or even worse, a slipped disc. (The only exception would be the bench press where your back is slightly arched so as to work the pectorals more intensely. However, do note that your entire middle and upper back is supporting the weight in this case, so your spine is not at risk.) Some exercises – like deadlifts, squats, cleans, etc. – require very strict form and spinal alignment due to great risk of injury. Tip: A good practice is to hang for a minute or two from a chin-up bar after heavy lifting to decompress the spine.
Breathing
One of the most underrated and overlooked aspects of weight lifting. As a general rule, you should inhale deeply before you lift the weight, hold your breath as you lift it, and then exhale as you lower it. Always breathe through your nose and exhale from your mouth. Take deep breaths. Do not ever hold your breath throughout the entire motion. Incorrect breathing techniques can cause serious internal injuries. Of course, as you get more experienced in weight training, you might develop your own breathing technique. This is fine as long as it’s natural and comfortable for you.
Form vs. Poundage
While training, it is always tempting to “go heavy”. However, if your form is compromised because of the poundage, then don’t hesitate to decrease the weight. It is far better to do a lighter weight with good form than to do a heavier weight with lousy form. One reason is that this will stimulate your muscle better, which will mean better muscular development. Which is better: looking good for 2 hrs in the gym, or looking good the other 22 hours of the day? The other reason you should not compromise form for poundage is because doing so will increase your chances of injury; for example, if you bench press by bouncing the weight off your chest because the weight is too heavy, you could crack your ribs. A good rule is this: “When you enter the gym, leave your ego at the door”.
Rep Range
Different rep ranges would be used for different objectives. Be clear of your goal then use the correct rep range when you train. Of course, training with low reps would mean training with heavier weights as well.
1 to 6: Strength
6 to 10: Good mix of strength and hypertrophy (i.e. size).
10 to 12: Primarily size, but also some strength.
12 to 15 and above: Muscular endurance
As you can see, size does not necessarily equal strength. Many powerlifters train with rep ranges of 1 to 6, thus they usually aren’t as big as they are strong. Their muscles are harder and also denser. Many bodybuilders, on the other hand aren’t as strong as they are big because they typically train with rep ranges of 10 to 12 and 12 to 15 because their main objective is a mix of size and definition. However, the trend nowadays is for bodybuilders to incorporate powerlifting into their training or train within the 6 to 10 rep range for size and strength during the “bulking phase”, and then 12 to 15 reps for definition during the “cutting phase”, hence, many of them achieve a good mix of size, definition and strength. Runners usually train with really high reps because they want to build up endurance (and also because size will slow them down), thus you’ll see them with small, very well defined muscles, but not great strength.
Rest Between Sets
Between sets, the duration you should rest would differ according to your rep range. Basically, lower rep ranges require longer rest periods due to the heavy poundage.
1 to 6 reps: 3 to 5 minutes.
6 to 10 reps: 1.5 to 2 minutes, sometimes even 3 minutes, depending on the exercise.
10 to 12 reps: 1 to 1.5 minutes.
12 to 15 reps: 45 to 60 seconds.
Above 15 reps: 30 to not more than 60 seconds.
Use of Lifting Straps and Belts
Using lifting straps to help you lift the weight will result in weak forearms and a weak grip. Remember, you are only as strong as your weakest body part. If you feel that your grip is weak and thus you can’t lift as much, train your grip and forearms instead. Using a belt will result in a weak core (i.e. back and abs). Many people will advice you to use belts for “safety reasons” but the key to safety is to train your core – and use good form – instead of taking the easy way out by wearing a belt. Another reason is that if you have a huge upper body but a weak core, you could have many lower back problems because your core wouldn’t be able support your weight. Of course, if your lower back is injured, then, by all means, wear a belt to prevent aggravating the injury.
Bracing Your Core
Always keep your core tight while lifting weights. Some exercises – like shoulder presses, bicep curls, etc. – will require you to expand and tighten your core. Some – like lateral raises, lat pulldowns, etc. – will require that you “suck in” and tighten your core. Either way, always keep your core tight to stabilize your body.
Always Have Both Feet on the Ground
(This of course doesn’t apply to exercises such as crunches, leg lifts, leg extensions, leg curls, etc.) I have seen many people bench press with their legs crossed and in the air. I have people do lateral raises and bicep curls while standing on one leg. This is wrong! You should always have two feet on the ground. This is not only for balance, but it is also your base of power. When you have both feet on the ground, you can use your whole body’s strength by pushing with your feet. This helps you lift more weight and thus get results faster. Also, it helps stabilize your body so that you do not sway from side to side or forwards and backwards. This will thus ensure that you keep your core tight and spine straight.
Warm-Up Sets
At the start of the workout, it is always good to a warm up set or two. Simply take a very light weight, and do the first exercise scheduled. For example, if you start your chest routine with bench presses, simply take a light weight and bench press it for about 10 to 20 reps. The objective is to (i) practice your form with perfection, and (ii) warm up the muscle for the rest of the workout. You might do one set with a light weight, then another set with a moderate weight before starting your routine with heavy weights. Or you might simply do one set with a light weight before going into your heavy lifts. Either way is fine as long as you feel ready to go heavy.
Use these basic guidelines while you train. That way, you will achieve maximum results and minimum injuries. Different exercises and workout routines may use some more specific guidelines, so always check with a trainer if in doubt. Have fun lifting!
Gym Jargon
Reps, sets, supersets, drop sets, “running the rack”, what the hell do all these mean? As you venture into “the iron jungle” – more commonly known in layman’s terms as a gym – you’ll be hit with a flurry of gym jargon. Even on Beefing Up, you’ll find some, or most of these terms in my articles. As such, I’ve come up with a small glossary of sorts to help you better understand these “insider terms”.
Dumbbells. Basically, it’s 2 weight plates joined by a very short bar (usually about 10 inches). You usually hold them in ONE hand.
Barbells. A long bar with weight plates at the end. You’d typically hold it with both hands.
EZ Curl Bars. These are barbells that are bent in such a way that it makes the grip with which you hold the barbell more natural for bicep curls. They take pressure away from the wrist and are great for bicep and tricep exercises.
(If you still have no clue as to what in the hell I’m talking about, I suggest you do a Google Image Search.)
Reps. Every complete movement is called a rep, or a repetition.
Sets. A consecutive number of reps is called a set.
So when someone says “do 3 sets of 6 reps of bicep curls”, take a weight, and curl it 6 times (6 reps). You’ll have completed one set. Rest for a while, and then pick up the weight and curl it another 6 times. This would be your second set. Do this whole routine again and you would have done 3 sets.
Supersets. For example, if you were to superset bicep curls and tricep extensions, you would do a set of curls, then while you are resting your biceps, you’d do a set of extensions. That would be 1 superset. So if I say “superset bicep curls and tricep extensions; 3 sets”, then you’d have to do a set of curls followed immediately by a set of extensions, then rest for a while before repeating this another two more times. You’d have done 3 supersets of bicep curls and tricep extensions. Supersets are great time savers.
Failure. This means you lift the weight to a point where you can’t lift it another time. For example, if you do 10 reps of bicep curls, then go for the 11th rep but can’t lift the weight up fully, then you’d have reached “failure”.
Drop sets. Select an exercise, a weight, then rep till failure before changing the weight to a lighter weight. Then rep this weight to failure again and change it to yet another lighter weight. Repeat this process for about 3 to 5 weight decreases. For example, if I were to do a drop set for bicep curls, I’d start with a 30 kg barbell, curl it to failure, then drop the weight to 25 kg and rep it to failure. Eventually I’d be curling only 10 kg. Drop sets are typically done with 3 to 5 weight decreases. (E.g. I’d do 30 kg, then 25 kg, then 20 kg, then 15 kg, then 10 kg for my bicep curls.) Drop sets are great at the end of your workout to really fatigue your muscles. Obviously, being as excruciating as it is, you’d only do ONE drop set. This is also known as “running the rack”.
Circuit Training. This is rather similar to supersets, except that you do more exercises. Let me give you an example. Let's say I use circuit training for my legs. I would do leg presses, then leg abductions, leg adductions, leg extensions, followed by calf raises. This would be one round of the “circuit”. I would then rest for a while before I start on another round of this “circuit”.
Cardio. Short for cardiovascular activity. It’s any form of activity that gets your heart rate up, thus improving your stamina. Cardio is also great for fat loss. Examples of cardio would be running, jogging, brisk walking, cycling, stair climbing, swimming, rowing, playing sports, etc.
Compound Exercises. Also known as “multi-joint exercises”. These are exercises that involve more than one muscle group and more than one set of joints. For example, the bench press works the chest (pectorals), the triceps, and the shoulders (deltoids) and uses the elbow joints and shoulder joints. This is a compound exercise. Another example would be squats. Squats work the thighs (quads), lower back, abs, and butt (glutes). The best example would the deadlift, which works the quads, glutes, lower back, middle back (rhomboids), upper back (traps), abs, chest, biceps, and forearms (this is a truly excruciating exercise). Other examples of compound exercises would include cleans, shoulder presses, shrugs, etc. Compound exercises are great for mass and strength gains and would typically be done at the start of a workout session.
Isolation Exercises. Also known as “single-joint exercises”. These are exercises that “isolate” muscles by working only ONE muscle group and only ONE set of joints. For example, tricep extensions only work the triceps. Bicep curls only the work the biceps. These 2 exercises also use only the elbow joints. These are isolation exercises. Other examples include leg extensions, leg curls, lat-pulldowns, dumbbell flyes, lateral raises, etc. Isolation exercises are great for definition, but can also be used for strength and mass gaining purposes if done with heavy weights and low reps. Isolation exercises are usually done after the compound exercises in the same workout session.
Calisthenics. Exercises done using only your own bodyweight. These include push-ups, bodyweight squats, sit-ups, pull-ups, dips, etc. They usually require minimal equipment.
Free Weights. Refers to exercises done that utilize dumbbells and barbells instead of machines. For example, free weight squats would mean that you place a barbell across the back of your shoulders and squat; while machine squats would mean that you use a machine designed for squats. In general, machines are safer but free weights given you better results.
Definition. Referring to how well the shape of the muscles can be seen. For example, a “six pack” would be referred to as well-defined abs, while a “one pack” is not defined.
Bulking Phase. The “phase” in which bodybuilders attempt to put on as much muscle mass as possible. This is done by training with heavy weights, low reps, and minimal cardio. Overall calorie intake is also increased, especially calories from protein and carbohydrates.
Cutting Phase. The “phase” in which bodybuilders attempt to lose as much body fat as possible in order to make the muscles look more defined. This is done by training with lighter weights, higher rep ranges and plenty of cardio. Overall calorie intake is decreased, especially calories from carbohydrates; proteins are kept high and essential fats are moderated.
Ripped. This is a slang term used to describe bodybuilders who have very low body fat percentages such that their muscles are very well defined and all their veins can be seen.
The Core. This refers to the set of muscles that make up your mid-section. It comprises your abs, your obliques (the muscles beside of your abs, covering your rib cage), and lower back. It is called the “core” simply because it supports your entire body while you lift weights.
Finally, what the hell are bench presses, bicep curls, hammer curls, preacher curls, nose breakers, French presses, deadlifts, cleans, flyes, rows, lat pulldowns, and all that other exercises? And what are trapezius/traps, glutes, pectorals/pecs, lats, delts, etc? Well, for a comprehensive anatomy guide and exercise glossary, click on the link in the side bar that reads “Anatomy and Exercise Glossary”.
Dumbbells. Basically, it’s 2 weight plates joined by a very short bar (usually about 10 inches). You usually hold them in ONE hand.
Barbells. A long bar with weight plates at the end. You’d typically hold it with both hands.
EZ Curl Bars. These are barbells that are bent in such a way that it makes the grip with which you hold the barbell more natural for bicep curls. They take pressure away from the wrist and are great for bicep and tricep exercises.
(If you still have no clue as to what in the hell I’m talking about, I suggest you do a Google Image Search.)
Reps. Every complete movement is called a rep, or a repetition.
Sets. A consecutive number of reps is called a set.
So when someone says “do 3 sets of 6 reps of bicep curls”, take a weight, and curl it 6 times (6 reps). You’ll have completed one set. Rest for a while, and then pick up the weight and curl it another 6 times. This would be your second set. Do this whole routine again and you would have done 3 sets.
Supersets. For example, if you were to superset bicep curls and tricep extensions, you would do a set of curls, then while you are resting your biceps, you’d do a set of extensions. That would be 1 superset. So if I say “superset bicep curls and tricep extensions; 3 sets”, then you’d have to do a set of curls followed immediately by a set of extensions, then rest for a while before repeating this another two more times. You’d have done 3 supersets of bicep curls and tricep extensions. Supersets are great time savers.
Failure. This means you lift the weight to a point where you can’t lift it another time. For example, if you do 10 reps of bicep curls, then go for the 11th rep but can’t lift the weight up fully, then you’d have reached “failure”.
Drop sets. Select an exercise, a weight, then rep till failure before changing the weight to a lighter weight. Then rep this weight to failure again and change it to yet another lighter weight. Repeat this process for about 3 to 5 weight decreases. For example, if I were to do a drop set for bicep curls, I’d start with a 30 kg barbell, curl it to failure, then drop the weight to 25 kg and rep it to failure. Eventually I’d be curling only 10 kg. Drop sets are typically done with 3 to 5 weight decreases. (E.g. I’d do 30 kg, then 25 kg, then 20 kg, then 15 kg, then 10 kg for my bicep curls.) Drop sets are great at the end of your workout to really fatigue your muscles. Obviously, being as excruciating as it is, you’d only do ONE drop set. This is also known as “running the rack”.
Circuit Training. This is rather similar to supersets, except that you do more exercises. Let me give you an example. Let's say I use circuit training for my legs. I would do leg presses, then leg abductions, leg adductions, leg extensions, followed by calf raises. This would be one round of the “circuit”. I would then rest for a while before I start on another round of this “circuit”.
Cardio. Short for cardiovascular activity. It’s any form of activity that gets your heart rate up, thus improving your stamina. Cardio is also great for fat loss. Examples of cardio would be running, jogging, brisk walking, cycling, stair climbing, swimming, rowing, playing sports, etc.
Compound Exercises. Also known as “multi-joint exercises”. These are exercises that involve more than one muscle group and more than one set of joints. For example, the bench press works the chest (pectorals), the triceps, and the shoulders (deltoids) and uses the elbow joints and shoulder joints. This is a compound exercise. Another example would be squats. Squats work the thighs (quads), lower back, abs, and butt (glutes). The best example would the deadlift, which works the quads, glutes, lower back, middle back (rhomboids), upper back (traps), abs, chest, biceps, and forearms (this is a truly excruciating exercise). Other examples of compound exercises would include cleans, shoulder presses, shrugs, etc. Compound exercises are great for mass and strength gains and would typically be done at the start of a workout session.
Isolation Exercises. Also known as “single-joint exercises”. These are exercises that “isolate” muscles by working only ONE muscle group and only ONE set of joints. For example, tricep extensions only work the triceps. Bicep curls only the work the biceps. These 2 exercises also use only the elbow joints. These are isolation exercises. Other examples include leg extensions, leg curls, lat-pulldowns, dumbbell flyes, lateral raises, etc. Isolation exercises are great for definition, but can also be used for strength and mass gaining purposes if done with heavy weights and low reps. Isolation exercises are usually done after the compound exercises in the same workout session.
Calisthenics. Exercises done using only your own bodyweight. These include push-ups, bodyweight squats, sit-ups, pull-ups, dips, etc. They usually require minimal equipment.
Free Weights. Refers to exercises done that utilize dumbbells and barbells instead of machines. For example, free weight squats would mean that you place a barbell across the back of your shoulders and squat; while machine squats would mean that you use a machine designed for squats. In general, machines are safer but free weights given you better results.
Definition. Referring to how well the shape of the muscles can be seen. For example, a “six pack” would be referred to as well-defined abs, while a “one pack” is not defined.
Bulking Phase. The “phase” in which bodybuilders attempt to put on as much muscle mass as possible. This is done by training with heavy weights, low reps, and minimal cardio. Overall calorie intake is also increased, especially calories from protein and carbohydrates.
Cutting Phase. The “phase” in which bodybuilders attempt to lose as much body fat as possible in order to make the muscles look more defined. This is done by training with lighter weights, higher rep ranges and plenty of cardio. Overall calorie intake is decreased, especially calories from carbohydrates; proteins are kept high and essential fats are moderated.
Ripped. This is a slang term used to describe bodybuilders who have very low body fat percentages such that their muscles are very well defined and all their veins can be seen.
The Core. This refers to the set of muscles that make up your mid-section. It comprises your abs, your obliques (the muscles beside of your abs, covering your rib cage), and lower back. It is called the “core” simply because it supports your entire body while you lift weights.
Finally, what the hell are bench presses, bicep curls, hammer curls, preacher curls, nose breakers, French presses, deadlifts, cleans, flyes, rows, lat pulldowns, and all that other exercises? And what are trapezius/traps, glutes, pectorals/pecs, lats, delts, etc? Well, for a comprehensive anatomy guide and exercise glossary, click on the link in the side bar that reads “Anatomy and Exercise Glossary”.
Getting Started
“Every journey of a thousand miles begins with a first step.”
Allow me to help you take your first step onto this life-long journey of fitness and good health. There are millions of benefits that come from being in good shape. Let me first begin by telling you some of the main ones.
You will live longer.
Studies have shown that the average human heart beats at a rate of 72 times per minute. An athlete’s heart, however, beats between 50 to 60 times per minute. This is equivalent to adding up to 20 years to your life.
(Columbu, F. (1982) Franco Columbu’s complete book of bodybuilding. Chicago: Contemporary Books, Inc.)
You will look and feel younger.
When you exercise, you increase blood circulation in your body. This in turn leads to improved skin tone, making you look younger. If you’ve been around athletes, you’ll know what I mean. Look at the top bodybuilders. They are typically in the late 30s and early 40s but they still look 21. Many of the trainers at my gym are in their mid-30s, but they all look 20-plus. That works better than any anti-aging cream you can find in the market. Take a look at WWE legend Ric Flair. At 55, he’s still wrestling and flying off turnbuckles. Though he’s not wrestling as much he used to in his prime, he still shows great stamina by participating in 30-minute matches. And they’re not just regular matches, mind you. Ric Flair, in fact, has been involved in many Steel Cage matches and Last Man Standing matches. Try being 55 and getting body-slammed around the ring for half-an-hour while bleeding from the head. (In contrast, Hulk Hogan is also around 50, but he can’t even walk properly, much less run. His infamous “Running Leg Drop” has become the “Walking Leg Drop”.) Being in good shape is the proverbial “secret to eternal youth”.
You’ll feel more refreshed and energized.
You’ll be surprised how refreshing exercise can be. Your energy levels will actually increase. When you exercise, your body releases endorphins which cause you to feel happier. Thus, you will actually feel more refreshed, alert, and energetic throughout the day.
You’ll perform your daily activities better.
From walking to climbing stairs to doing your household chores to shopping to running after the bus that you are about to miss – being in shape makes it that much easier.
You’ll have more confidence in yourself.
Let’s face it. We’re superficial people. Our confidence comes very much from the way we look. When you’re in good shape, all your clothes will fit you better and thus look better on you. Also, when you’re in the gym and you lift a really heavy weight, you will be “empowered” and suddenly find yourself more confident in your own abilities. When you walk past people and see them look in awe at your great physique, you’ll feel great. With increased confidence, you’ll probably have better luck with the opposite sex. On top of that, a confident person also inspires confidence among his peers. Thus, people will like to be around you much more.
You’ll develop important life skills like discipline, commitment and perseverance.
I can’t emphasize how true this is. As you cultivate a fit and healthy lifestyle, you will learn disciple, commitment and perseverance. These are important life skills that you can apply to other areas such as work and school.
So, now that you know the main benefits, what do you need to get started?
Firstly, time. You will need to set aside some time to exercise daily to get (and stay) in good physical shape. Watch a little less TV, or tape your favourite shows and watch them later. Wake up a little earlier. That’s a small sacrifice for something that will so profoundly affect you life.
Secondly, you’ll need attire and equipment. Wear whatever is comfortable for you during your workouts. Running shoes or cross-trainers, tank tops or t-shirts, shorts or track pants or even leotards, it’s completely up to you. As for equipment, you’ll need a decent gym, if not at least somewhere to run, like around your estate, or a running track in a sports stadium. You can even train at home with minimal equipment; I will show you how to in one of my later articles.
Thirdly, desire. You’ll have to want it; otherwise exercise will just be a pain the ass. It is this desire that will keep you going back to the gym daily. It is this intense desire in me that wakes me up at 5 every morning to go to the gym. I hope I have convinced you of the benefits enough that you’ll want to incorporate exercise into your lifestyle.
You’ll need a good training partner too. A training partner helps in many ways. For one, you will be accountable to someone. You will thus think twice about skipping an exercise session. A training partner will also help to motivate you and push you further than you might be willing to push yourself. A good training partner might also make your workouts more fun. For example, the two of you could set up little “contests” between yourselves – strength contests, weight loss/gain contests, etc.
Finally, you will need to constantly check back here at Beefing Up: Keith Wong’s Guide to a Better Physique for more updates and articles.
Well, enough talk. Get off your ass and train!
Allow me to help you take your first step onto this life-long journey of fitness and good health. There are millions of benefits that come from being in good shape. Let me first begin by telling you some of the main ones.
You will live longer.
Studies have shown that the average human heart beats at a rate of 72 times per minute. An athlete’s heart, however, beats between 50 to 60 times per minute. This is equivalent to adding up to 20 years to your life.
(Columbu, F. (1982) Franco Columbu’s complete book of bodybuilding. Chicago: Contemporary Books, Inc.)
You will look and feel younger.
When you exercise, you increase blood circulation in your body. This in turn leads to improved skin tone, making you look younger. If you’ve been around athletes, you’ll know what I mean. Look at the top bodybuilders. They are typically in the late 30s and early 40s but they still look 21. Many of the trainers at my gym are in their mid-30s, but they all look 20-plus. That works better than any anti-aging cream you can find in the market. Take a look at WWE legend Ric Flair. At 55, he’s still wrestling and flying off turnbuckles. Though he’s not wrestling as much he used to in his prime, he still shows great stamina by participating in 30-minute matches. And they’re not just regular matches, mind you. Ric Flair, in fact, has been involved in many Steel Cage matches and Last Man Standing matches. Try being 55 and getting body-slammed around the ring for half-an-hour while bleeding from the head. (In contrast, Hulk Hogan is also around 50, but he can’t even walk properly, much less run. His infamous “Running Leg Drop” has become the “Walking Leg Drop”.) Being in good shape is the proverbial “secret to eternal youth”.
You’ll feel more refreshed and energized.
You’ll be surprised how refreshing exercise can be. Your energy levels will actually increase. When you exercise, your body releases endorphins which cause you to feel happier. Thus, you will actually feel more refreshed, alert, and energetic throughout the day.
You’ll perform your daily activities better.
From walking to climbing stairs to doing your household chores to shopping to running after the bus that you are about to miss – being in shape makes it that much easier.
You’ll have more confidence in yourself.
Let’s face it. We’re superficial people. Our confidence comes very much from the way we look. When you’re in good shape, all your clothes will fit you better and thus look better on you. Also, when you’re in the gym and you lift a really heavy weight, you will be “empowered” and suddenly find yourself more confident in your own abilities. When you walk past people and see them look in awe at your great physique, you’ll feel great. With increased confidence, you’ll probably have better luck with the opposite sex. On top of that, a confident person also inspires confidence among his peers. Thus, people will like to be around you much more.
You’ll develop important life skills like discipline, commitment and perseverance.
I can’t emphasize how true this is. As you cultivate a fit and healthy lifestyle, you will learn disciple, commitment and perseverance. These are important life skills that you can apply to other areas such as work and school.
So, now that you know the main benefits, what do you need to get started?
Firstly, time. You will need to set aside some time to exercise daily to get (and stay) in good physical shape. Watch a little less TV, or tape your favourite shows and watch them later. Wake up a little earlier. That’s a small sacrifice for something that will so profoundly affect you life.
Secondly, you’ll need attire and equipment. Wear whatever is comfortable for you during your workouts. Running shoes or cross-trainers, tank tops or t-shirts, shorts or track pants or even leotards, it’s completely up to you. As for equipment, you’ll need a decent gym, if not at least somewhere to run, like around your estate, or a running track in a sports stadium. You can even train at home with minimal equipment; I will show you how to in one of my later articles.
Thirdly, desire. You’ll have to want it; otherwise exercise will just be a pain the ass. It is this desire that will keep you going back to the gym daily. It is this intense desire in me that wakes me up at 5 every morning to go to the gym. I hope I have convinced you of the benefits enough that you’ll want to incorporate exercise into your lifestyle.
You’ll need a good training partner too. A training partner helps in many ways. For one, you will be accountable to someone. You will thus think twice about skipping an exercise session. A training partner will also help to motivate you and push you further than you might be willing to push yourself. A good training partner might also make your workouts more fun. For example, the two of you could set up little “contests” between yourselves – strength contests, weight loss/gain contests, etc.
Finally, you will need to constantly check back here at Beefing Up: Keith Wong’s Guide to a Better Physique for more updates and articles.
Well, enough talk. Get off your ass and train!
Intro
Strongman.
Powerlifting.
Bodybuilding.
Workout advice and tips.
Plus, nutritional information for a stronger, fitter body and a healthier lifestyle.
Get out your tank tops, sweatpants, tights, spandexes, chalk and lifting belts. This is Beefing Up.
Powerlifting.
Bodybuilding.
Workout advice and tips.
Plus, nutritional information for a stronger, fitter body and a healthier lifestyle.
Get out your tank tops, sweatpants, tights, spandexes, chalk and lifting belts. This is Beefing Up.
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